Hey fitness nerds!

If you are just starting out on your fitness journey this post is for you.

Building muscle is a common goal for many people who start to lift weights.

The majority of people start for vanity and stay for the community and wellbeing and that is completely fine.

The most important thing is you persist and become just a bit healthier every single day.

Today we are going to go trough things I would do if I started weight lifting from scratch.

Read 🔽 below. 

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IN LESS THAN 10 MINUTES WE WILL COVER:

Weekly Insights:

• How Long Does it Take to Build Muscle?

• Article Explained Simple: Single Most Important Determinant for Muscle Growth

• Tips of the Day

• Healthy Ice Lolly Recipe

How Long Does it Take to Build Muscle?

When you first begin weight lifting, your body goes through some changes. You might feel sore at first but don't worry. This is normal.

The most important things for building muscle when you start are consistency, proper form, and progressive overload.

Consistency means sticking to your workout routine. Aim for at least 3-4 sessions a week.

Proper form is crucial. It helps you target the right muscles and prevents injury. Don't be afraid to ask for help or watch tutorial videos.

Progressive overload means gradually increasing the weight or reps over time. This challenges your muscles to grow.

For novices, focusing on compound exercises is key. These work multiple muscle groups at once. Think squats, deadlifts, bench presses, and rows.

Also, don't forget about nutrition. Eating enough protein is essential for muscle growth.

As for which muscle groups grow first, it varies person to person. But generally, in men, chest and arm muscles often show growth early on.

For women, leg and glute muscles tend to respond quickly to weight training.

Remember, everyone's body is different. Some people see noticeable changes in a few weeks, while for others it might take a few months.

The key is to be patient and consistent. Keep at it, and you'll see results.

Lastly, don't forget to rest. Muscles grow during recovery, not during the workout itself.

And a pro tip: You will see the highest % muscle growth in the first year of training so use that time wisely 😉

If I forgot anything or if you have any other questions DM me on Twitter and I will gladly answer. Twitter

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Article of the Week

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3 Tips to Break the Fitness Plateau

A fitness plateau means lifting weights but not seeing progress anymore.

It happens to everyone at some point. Your body gets used to your workouts and stops responding like it used to.

But don't worry, there are ways to push past this.

Here are 3 tips to break through your fitness plateau:

1. Change your routine
   
   Your muscles adapt to the same exercises over time.
   
   Mix things up. Try new exercises, change the order of your workouts, or adjust your rep ranges.
   
   This can challenge your muscles in new ways and spark growth.
   

2. Increase intensity
   
   If you've been lifting the same weights for a while, it's time to step it up.
   
   Gradually increase the weight you're lifting or the number of reps you're doing.
   
   Progressive overload is key to continuous improvement.
   

3. Rest and recover
   
   Sometimes, pushing harder isn't the answer.
   
   Your body might need more rest.
   
   Ensure you're getting enough sleep and taking rest days.
   
   Proper recovery allows your muscles to repair and grow stronger.
   

Some other things to consider:

Check your diet. Are you eating enough protein to support muscle growth?

Stay hydrated. Proper hydration is crucial for performance and recovery.

Consider deloading. Take a week to reduce your training intensity. This can help prevent burnout and prepare you for renewed progress.

I've used these strategies myself when I've hit plateaus. They've helped me get back on track with my fitness goals.

Vote below to choose the diet for next week’s recipe

Healthy Ice Lolly Recipe(makes 8 servings)

Not sure where you live but it is very hot in Europe right now.

But ice cream is high in calories and filled with artificial sugars.

This is a great recipe for children and adults alike. It is amazing in flavour and macros as well.

This recipe was created in 2 minutes with the BusyBody App. Click the button for free access to the app.

Macros per serving

• Total Calories: 30 kcal

• Protein: 0.5 g

• Carbohydrates: 8 g

• Sugars: 6 g

• Fat: 0 g

The Ingredients

• 800g fresh watermelon, cubed (about 4 cups)

• 1 tablespoon fresh lime juice (optional)

• 1-2 tablespoons honey or agave syrup (optional, depending on the sweetness of the watermelon)

• 60ml water (1/4 cup, if needed for blending)

The Instructions

1. Prepare the Watermelon:

   • Remove the seeds from the watermelon cubes if necessary.

2. Blend the Ingredients:

   • In a blender, combine the watermelon cubes, lime juice (if using), and honey or agave syrup (if using). Blend until smooth. If the mixture is too thick, add a little water to help with blending.

3. Strain the Mixture:

   • If desired, strain the blended mixture through a fine-mesh sieve to remove any pulp for a smoother texture.

4. Fill the Molds:

   • Pour the watermelon mixture into ice lolly moulds, filling each mould almost to the top. If you don’t have ice lolly moulds, you can use small paper cups and insert wooden sticks once the mixture is slightly frozen.

5. Freeze:

   • Place the moulds in the freezer and freeze for at least 4-6 hours, or until completely frozen.

6. Serve:

   • To remove the ice lollies from the moulds, run warm water over the outside of the moulds for a few seconds to loosen them. Enjoy immediately.

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