💪🏻THE BUILD PHASE
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I gotta say this past year has been amazing!
I’m so happy I took a risk and did a build phase.
There have been so many things I’ve learnt about myself, my body, and food training, and it’s not been what I thought at all! It’s been so much better!!
BENEFITS OF A BUILD PHASE
A muscle-building phase can provide numerous benefits, including:
- Increased muscle mass: By focusing on strength training and consuming enough calories and protein, your body will build new muscle tissue, leading to increased muscle mass.
- Improved strength and performance: As you gain muscle mass, you will also see improvements in your strength and overall athletic performance.
- Increased metabolism: Muscle tissue burns more calories at rest than fat tissue, so by increasing your muscle mass, you can boost your metabolism and burn more calories throughout the day.
- Improved body composition: As you gain muscle mass and lose fat, you will see improvements in your body composition, leading to a leaner, more toned physique.
- Increased confidence and self-esteem: Achieving your muscle-building goals can boost your confidence and self-esteem, leading to a more positive outlook on life.
WHEN SHOULD YOU DO A BUILD PHASE:
You should consider doing a build phase if your goal is to look toned and sculpted, get stronger, and change your body composition. If you’ve only ever dieted and can’t seem to achieve the look you want, it’s likely because your body needs more muscle. A build phase can help you add muscle mass and improve your overall physique.
However, if you’ve been on a strict diet for a long time, it’s important to work up to maintenance calories first before starting a build phase. This will ensure your body is in a good place to start building muscle and will help you see the best results.
Overall, a build phase can be a great way to achieve your fitness goals and transform your body. It’s important to have a solid plan in place, including a structured training program and a nutrition plan that supports your muscle-building goals. With consistency, dedication, and patience, you can achieve a stronger, more toned physique through a build phase.
HOW TO DO A BUILD PHASE:
To build muscle, you need to eat more food and bring your calorie intake into a surplus. This means consuming more calories than your maintenance level. It’s important to focus on your macro splits as this will determine your body composition. You can use an online calculator to guide you.
In addition, lifting weights and gradually increasing the weight or reps you perform is crucial to stimulate muscle growth. It’s important to follow a structured training program and get comfortable with lifting weights.
Rest is also essential for muscle growth. Taking rest days, getting enough sleep, and taking proper rest between sets will ensure your muscles have time to repair and grow.
Building muscle takes time, commitment, consistency, and patience. It’s important to have realistic expectations and understand that it may take six months or more to see significant results. You may need to go through multiple rounds of muscle-building to achieve your desired physique.
WILL I GAIN WEIGHT?
Yes, it is normal to gain weight during a build phase as the goal is to gain muscle mass. However, it is important to remember that the weight gained will not just be fat, but also muscle and water weight.
To gain 1 pound of weight, you need to consume an excess of 3,500 calories. This means that if your maintenance calorie level is around 2000 calories per day, you would need to consistently consume 2500 calories per day to gain 1 pound per week. However, this weight gain will not necessarily be linear, as muscle gain is a slow and gradual process that requires consistency and dedication.
It’s important to focus on the quality of the weight gain rather than just the number on the scale. By following a structured training program and nutrition plan, you can ensure that the weight you gain is primarily muscle mass, which will improve your overall body composition and help you achieve your fitness goals.
WHAT TO FOCUS ON:
When embarking on a build phase, there are several things you should focus on to maximize your results and ensure a positive experience.
First and foremost, focus on getting stronger. This means progressively increasing the weight or reps you perform during your workouts to challenge your muscles and stimulate growth.
It’s also important to track your workouts and progress to ensure you’re making progress and to hold yourself accountable.
In addition, a build phase should allow you to enjoy more foods while still staying within your calorie and macro targets. This can help keep you motivated and satisfied while building muscle.
Working on your mindset is also crucial during a build phase. Listening to inspirational and educational content, focusing on your daily wins, and reflecting on where you can improve can all help you stay motivated and on track.
Remember to practice self-compassion and gratitude for your body, regardless of your body fat percentage. Surrounding yourself with supportive friends and a positive community can also help you stay motivated and accountable.
Finally, have fun with the process and enjoy the journey. Building muscle takes time and dedication, so it’s important to find joy in the process and celebrate your progress along the way.
Overall, a muscle-building phase can be a great way to improve your physique, performance, and overall health and well-being.
If this is something you want to do, you are in the right place!