Most of us are looking to build muscle, or tone and firm just a little. Many women are terrified that lifting weight will make them “bulk up,” but this couldn’t be further from the truth. Building muscle can actually be more challenging than losing fat. It’s hard work!!  But, whether you’re lifting to bulk up, or trying to sculpt and tone, Fit1 can help you reach your fitness goals.

Studies show that supplementing with protein and carbohydrates will actually increase protein synthesis, which means improved muscle growth.  It’s important to remember that you don’t have to overconsume your protein. Many weightlifters consume way more protein than is necessary. Our bodies absorb a maximum of 25 to 30 grams of protein at a time, so overusing won’t really help. But, protein is a key factor for muscle growth, repair and recovery!

Multi Vitamins, fish oils, calcium-magnesium and antioxidants are also important to include in your daily diet. The fish oil is especially helpful to assist in managing inflammation, but the antioxidants are key. Although exercise is good for us, when we engage in intense workouts, we can stress our bodies and create free radicals. A regular dose of antioxidants will help to modulate these damaging particles.

Many of us are attempting to lose weight while we sculpt, tone and build muscle. Building muscle will improve your overall metabolism and help you burn fat.

Here are a few more tips to get you where you need to be:

1)  EAT: To build muscle, you need to fuel your body with an adequate supply of calories. You’re going to need more calories than you think to make it through your workout and reach your goals.

2)  Don’t forget the cardio! It’s still important to engage in cardiovascular activity, not only to help burn fat, but to keep your heart healthy.

3)  Don’t cut out the carbs! Carbs are the primary fuel needed to fuel your muscle when lifting weights.  So, don’t jump on the carb-restriction bandwagon to lean out.

Visit a Fit1 location today and speak with us about how we can help you reach your ultimate fitness and health goals. For more information please visit Lincoln Fit1 at or give us a call at 916-543-8311. Visit Auburn Fit1 at or call 530-820-3513.