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Building muscle and gaining weight

Building muscle and gaining weight

Everything these days is about weight loss! It drives us craaaazzzyyyyy!

Why?

Because firstly, your weight is not a genuine indication of your fitness and health!

And secondly, many girls struggle to increase their size; they don’t need weight loss!

For every email we receive from a BBB babe asking for advice on how to lose weight, we receive an email asking for advice on how to gain weight and build muscle.

Remember, BBB babes, you are beautiful no matter what size you are! It isn’t important if you are big or small, what is important is that you are fit and healthy!

So, let’s change the mindset from ‘gaining weight’ to ‘increasing measurements’. And if this applies to you, here are our top tips:

  1. Throw out the scales!

Just like your fellow babes who are fixated with losing weight, when you are fixated on gaining weight you can become obsessed with weighing yourself. Weight is not a true indication of progress. It can be demotivating if you don’t see the scales shift after a few days, or weeks, of making a change.

So, rather than focusing on ‘gaining weight’, focus on how you feel and look in the mirror. And remember, changes take time! You won’t see physical changes straight away, it can take anywhere from 3 to 8 weeks to see a physical change, but you will start to feel the changes within 1 to 2 weeks.

  1. Do less cardio and more resistance training

Why? There are a few reasons, the main one being that high intensity cardio increases your heart rate significantly which, in turn, burns more calories. Whereas resistance training will build lean muscle, which will help you to ‘build’ up.

The workouts within our 12 Week Guide incorporate a great balance of cardio and resistance training, so carry on with those workouts as per normal. However, don’t add in any additional cardio such as running or spin classes.

If you have The Bandbook, follow the guidelines on page 30 of ‘Design Your Workout Program’ for the goal of building up.   

  1. Eat natural carbohydrates and protein with every meal!

Whatever amount of food you are consuming now, we recommend increasing it by 30% to 50%. But, rather than focusing on increasing your calories, focus on increasing your intake of natural carbohydrates and protein.

Natural carbohydrates are carbohydrates that haven’t been processed, such as sweet potato, oats, rice, fruits and vegetables. Processed carbohydrates include breads, cereals and pasta. Your body takes longer to digest processed carbohydrates which can leave you feeling ‘heavy’ and they contain far less nutrients than natural carbohydrates.

Good sources of protein include eggs, lean meat and protein powders (see tip 5 as well!). Consuming protein will help your body build muscle as well as aiding in recovery from the increased amount of resistance training you will be doing.

Also, increase your intake of good fats (which are dense in calories), such as nuts, avocado and peanut butter.

  1. Snack throughout the day

Get into the habit of snacking in the morning and in the afternoon, even if you aren’t hungry. As you are trying to build up your figure, snack on whatever you like as long as it is natural. Avoid processed foods for the reasons outlined in tip number 3.

Some of our favourite snacks are peanut butter on apple slices, a tub of natural greek yoghurt with nuts, or a protein shake.

  1. Find a higher carbohydrate protein powder

We recommend supplementing your diet with a higher carbohydrate powder. Protein powders are a great way to increase your protein and nutritional intake for the day. They also often contain ingredients that help with muscle recovery – bonus!

Most protein powders targeted at girls are low in carbohydrates (i.e. less than 3% in a serving size). To meet your goal, look for one that has more than 15% in a serving size.

Don't forget to check out our guide on consuming enough protein for your body goals, right here.

Of course, if you have any questions about any of the above, or anything health and fitness related at all, don't hesitate to drop us a line!

Yours in fitness,

Karina & Simon x

1 comment

Feb 15, 2017 • Posted by Jessica

Thank you BBB SO MUCH for talking about this. With ‘diet’ talk everywhere, it’s hard finding info on gaining. Just another reason I adore you ?

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