Celeste Rains-Turk; Celestial_Fit International and Building More than Just a Body
  • Home
  • Confessions of a Bikini Pro Podcast
  • Blog
  • Work with Me
    • On Demand Mindset Coaching for Competitors
    • Food Relationship Healing & Discovery 1:1 Coaching Program
    • Post-Show Personal Development Program
    • Podcast with Purpose Program
    • Speaking Engagement Request
  • Live Events
  • Freebies
    • Free Post-Show Blues Coaching Series
    • Free Food Relationship Program
    • Free Workshop to Overcome Mindless Eating
    • Free Competitor Card Deck
  • Testimonials
  • Interviews / Features
  • Links
  • Social Media
    • Instagram
    • Facebook
    • YouTube
    • Pinterest
    • LinkedIn
  • Contact
  • About
  • Limited Edition Crop Top
  • Podcast Party
  • Registration for Online Event with Nicole Ferrier
  • CUTIES
  • free trial to on-demand platform
  • Merchandise
Picture

Blog

Gaining Lean Muscle

6/5/2017

0 Comments

 
Picture
Ever wonder how to keep a lean physique while still maintaining and even building muscle mass?


Don't want to become muscular without shedding the fat first?


Here's the thing, in order to build muscle and burn fat you need to do resistance training.


A common misconception is that you have to burn fat first with endless amounts of cardio and intense restrictive dieting before beginning any sort of resistance training.


The truth is, you should start lifting weights like, YESTERDAY.


Lifting weights will allow you to break down your muscles and literally create teeny tiny tears in them that then are healed by the body through adaptation and made stronger and larger (yep, THAT'S how it works)


Our bodies are really cool.


They adapt to the demands placed on them. It's a scientific law actually. (Look up Wolff and Davis law if you're not convinced by me😉)


Anyways, when we want to burn fat we need to burn more calories than we consume (also science).


So what does this mean?


1. You don't have to be as restrictive as you think with you're eating, you just have to be more strategic, especially when you're also trying to build lean muscle mass.
2. You should lift weights in any rep range above 8reps but really no more than 25 (that's just muscular endurance at that point).
3. You can limit your cardio when you combine it with proper weight training or do it in a way which insights even more resistance on the body. (Like HIIT circuits w weights). You don't actually have to do a ton of cardio at all and smart manipulation and progression is everything.



Unfortunately (and very fortunately), our bodies are all different. So what works for that buff super lean and shapely girl/guy at the gym may or may not work for you.


You have to understand your body and work with and for it, NOT against it.


Gaining lean muscle is about strategic choices through training and nutrition.


Not to mention, if your mind isn't right then your body won't be.


If you want to build lean muscle start visualizing it happening and believing that it's possible for you and then putting in the work.


I take a proven approach with both members of my site and my clients.


I teach my members how to develop plans for all sorts of goals be it fat loss, muscle gain, fat loss and muscle gain, strength, or maintenance.


I create customized plans for my 1:1 clients and develop a program based on your goals, lifestyle, needs, and body and make adjustments as we go to make sure we are doing what's best for your body and monitoring its responses to the programming so that we can do our best in maximizing the results. Oh, and all my 1:1 clients get access to my membership site as a bonus.


I actually have 5 spots open for 1:1 coaching and my membership site is having a free 7 day trial for the rest of this month in celebration of its one year anniversary.

Apply for 1:1 coaching using this link: https://celestialfit.wufoo.com/forms/z18zfnbn0f7akar/

Learn more about my membership site here: www.celesterainsturk.com

Can't wait to see who actions this advice and who takes it a step further to get the support and guidance they need for optimal success!

0 Comments



Leave a Reply.

    Picture

    Celeste Rains-Turk
    Celestial_fit

    Let's Build More than Just a Body

    Picture

    Categories

    All
    Client Stories
    Competitor's Blog Series
    Food Freedom
    How To Love Yourself
    Personal
    Rants
    Recipes
    Who Am I?

    Archives

    February 2023
    January 2023
    December 2022
    November 2022
    October 2022
    September 2022
    August 2022
    July 2022
    June 2022
    May 2022
    April 2022
    March 2022
    February 2022
    January 2022
    December 2021
    November 2021
    October 2021
    September 2021
    August 2021
    July 2021
    June 2021
    May 2021
    April 2021
    March 2021
    February 2021
    January 2021
    December 2020
    November 2020
    October 2020
    September 2020
    August 2020
    July 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    July 2016
    May 2016
    April 2016
    February 2016
    January 2016
    December 2015
    October 2015
    September 2015
    August 2015
    July 2015
    June 2015
    May 2015

    RSS Feed

Picture
Privacy Policy
Disclaimer
Photos used under Creative Commons from Robert Gourley, Danijel J, Neeta Lind, Brian PDX, Stefano Merli, frankieleon, j_lai, Gudlyf, U.S. Naval Forces Central Command/U.S. Fifth Fleet, Arya Ziai, SuperFantastic, Ruth and Dave
  • Home
  • Confessions of a Bikini Pro Podcast
  • Blog
  • Work with Me
    • On Demand Mindset Coaching for Competitors
    • Food Relationship Healing & Discovery 1:1 Coaching Program
    • Post-Show Personal Development Program
    • Podcast with Purpose Program
    • Speaking Engagement Request
  • Live Events
  • Freebies
    • Free Post-Show Blues Coaching Series
    • Free Food Relationship Program
    • Free Workshop to Overcome Mindless Eating
    • Free Competitor Card Deck
  • Testimonials
  • Interviews / Features
  • Links
  • Social Media
    • Instagram
    • Facebook
    • YouTube
    • Pinterest
    • LinkedIn
  • Contact
  • About
  • Limited Edition Crop Top
  • Podcast Party
  • Registration for Online Event with Nicole Ferrier
  • CUTIES
  • free trial to on-demand platform
  • Merchandise