Getting Lean and Building Muscle in the Real World

by Anna D

Howdy Transformers,

1 pound of muscle burns 9 calories a day while 1 pound of fat only burns 2 calories per day!

So let’s cut the fat and build lean muscle! But first things first (fellas, go ahead a keep scrolling down to my 5 tips for building muscle) -listen up ladies you will NOT bulk! It’s not in us naturally! The frame we have now is the frame we get, we will not get any bigger! Bulking and hypertrophy (increasing muscle size) is for professional or aspiring fitness and/or physique competitors. Female body builders are extremely dedicated competitors who have very specific, programmed training sessions to increase their muscle size AND an extremely strict nutrition plan. These athletes get these muscular phyiques on purpose-and it’s not easy, it takes years to perfect. At TFX, we carefully design programs to burn fat and add resistance training elements to build lean muscle tissue. Our workouts are designed for functionality, flexibility, fat loss and strength.  So have no fear transformettes it’s time to become a MEAN LEAN MACHINE!

My 5 Tips for Building Muscle

1. Maximize Muscle! -You’re body builds and grows muscle using a process called protein synthesis. Your body is constantly using protein reserves for internal processes such as hormone synthesis which depletes your body’s protein reserves. With TFX workouts, we incorporate resistance training. Resistance training will also deplete your protein reserves and break down your muscle to build new lean muscle tissue. The key to muscle building is to build and store new protein before your body can catabolize (break down) old proteins.

2. More Protein!-Eat more healthy lean meat such a lean turkey, eggs and vegan protein powders with almond milk throughout the day. Shoot to have some protein with every mea and snack. Also, adding a protein powder +unsweetened almond milk post-workout is a great way to replenish and refuel those hard-worked muscles.

3. Eat more (healthy stuff)!- With adequate protein you need adequate calories. Consume calories from healthy protein sources like grass-fed beef, eggs and chicken, healthy fat sources like avocadoes and coconut milk, and healthy carbohydrate sources like sweet potatoes and yams. For a personalized meal recommendation, schedule a nutrition consulation with any of your fave TFX coaches!

4. REST! Your muscles grow when you are resting, not when you’re working out! If you are working muscles too hard too frequently muscle fibers become too damaged to properly repair and regrow. Along with rest comes proper recovery. When you are resting give your body what it needs to adequately recover-ice baths, cold showers, foam rolling, stretching, massage therapy, breathing exercises and adequate SLEEP for you hard workin’ folks!

5. Lift!- Resistance training is an external force that your body is not accustomed to. Lifting weights cause muscle fibers to tear thus rebuilds the muscle tissue and increases in size and strength. And go heavy! Aim for a weight that causes muscle failure or makes your last two reps a real challenge.


Pick up the iron and pump it! It’s time you get the results you deserve! Work Hard. Work Smart. Rest Well. Eat Healthy. BOOM!

Health & Happiness,





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