Do you work out a lot?
Only for no one to really notice.
You’ve likely seen the person walking past you at the grocery store or scrolling through your feed and thought “damn, if I could just look like them” or “damn, that person looks fit/strong/etc. I wish I looked like that.”
You’re NOT ALONE.
This is usually one of the top 3 reasons why our clients hire a Clar-e-ty coach.
You spend hours in the week at the gym.
You pay the $$$. You put in the work. You likely have bruises, scrapes, rips, scabs, etc. to show for it. There’s been all the sweat & maybe even some blood and a few tears.
All of that & you don’t look representative of the efforts & sacrifices you’ve been making.
And that just...sucks! Plain and simple, no way around it.
If you work out, chances are you at least want to look it.
In fact, that’s how Clar-e-ty Coach and Founder, Clare, first got into the world of nutrition. She, like many of you, worked out a whole lot. Starting as a young child with gymnastics and soccer, into a whole lot of running during college, before eventually finding CrossFit. When starting her CrossFit journey, she did lose some weight in her first year...but still never had that “muscle” that top athletes—both in the world and at her gym in North Carolina—had. She wanted to look strong, not thin, and wanted her 5am morning alarms to be worth something!!
So she dove into nutrition, saw every single result she’d been looking for, and eventually made it part of her professional career & bam Clar-e-ty Nutrition & Wellness Coaching was formed.
In today’s blog, you’re going to learn the 4 BEST ways to look like you work out, ranging from programming to nutrition. When you implement these four techniques and tips, you WILL see your desired results. At the end, if you’re looking for more guidance, you can apply for 1:1 Coaching with a Clar-e-ty coach to work closely on your nutrition to get your desired results.
Without further do, let’s get into it!
Tip #1. Workout hard
There needs to be some intensity in your workouts. While we want to avoid injury, stress DOES drive adaptation. This is why banded workouts, 5lb dumbbells, bodyweight workouts, HIIT, etc. only does so much towards building muscle. The stress put on the body isn’t great enough to drive the adaptation to elicit muscle growth.
In the process of building muscle, when you lift, you want to use that muscle to an extent where when the muscle fibers breakdown, it drives the need for your body to “grow” new muscle fibers to handle that greater load.
In other words, you have to lift heavy enough and put in enough effort to see those changes you want.
That means pushing yourself in the gym.
That means adding 5-10lbs when you can.
That means using progressive overload strategies to build 1-10% in a cycle.
Although low intensity exercises are great, think yoga, walking, etc., there’s less of a stimulus and not an ideal environment to grow muscle.
So add in that volume and embrace it! If you work with an experienced coach, you’re not going to be injured. So toss those 5-lb dumbbells away...you lift more carrying your groceries into your home, so let’s use the gym to challenge yourself!
Tip #2. Eat your protein
Protein is the building block for growing muscle.
You need to eat it if you want to look like you work out. You also need it for basic survival...but we’ve talked enough on that & have plenty of resources here on our website for you to check out on your own.
Protein is composed of smaller molecules, called amino acids. These amino acids serve as the building block for proteins, which are literally every where in your body. Your skin, your muscles, your hair, your stomach lining, your digestion, even your saliva contains proteins. Enzymes, which are a type of protein, help literally every thing in your body. In fact, the process of building muscle & turning amino acids into functional proteins in your body requires proteins!
A lot of normal functions in your body require protein. Unfortunately, our bodies can’t make protein on its own, so we have to get protein from foods. If you’re not eating enough protein for basic survival (i.e. to make the proteins in your body that assist with digestion or form the muscle in your organs), you’re not going to have remaining amino acids sitting around ready to be turned into skeletal muscle.