Tips for Women on How to Build Lean Muscle

 In most gyms, you can see cardio machines occupied by women. They gravitate towards cardio because they think lifting weights will make them look too bulky and masculine. However, if you want to achieve that strong and curvy aesthetic you see in Instagram models and models in magazines, it’s necessary to put on some lean muscle. Building muscle is not easy for women, but through these tips, you’ll manage to achieve just the right look:

Lift heavy

If you want to increase the amount of muscle that you have, it’s also necessary to boost the stress you put on them. Through lighting heavy weights, your muscles develop tiny, tiny tears which cause your muscles to get bigger after recovery and repair. And don’t think this process happens overnight—it takes hard work for your muscles to become bulky, so don’t you worry about that. You’ll first get nice and lean.  

Boost repetitions and weights regularly

Lifting heavy is important, but in order to truly challenge yourself and build that lean muscle mass, it’s necessary to regularly up the number of repetitions. This will cause the muscles to stretch more and grow faster. According to experts, it’s a good idea to settle on a weight that you can work for 6-12 reps. Going over that will work stamina and not strength, which will not give you any muscle tone.

Don’t avoid supplements

Most women avoid supplements because they think these dietary additions will mess with their metabolism and hormones, but that’s not true, especially for casual supplements. For instance, turkesterone supplement doesn’t bind to androgen receptors (it doesn’t require post-cycle therapy) so it’s perfect for both men and women who want to improve their performance and change their body composition. You’ll have more energy and won’t lose your muscle mass as easily.

Eat more protein

Exercise is crucial for building and shaping your muscles, but a proper diet is just as important. Your diet should be balanced, meaning full of healthy protein, especially when you’re working out because protein is what builds lean muscle mass. Another reason to eat plenty of protein is their ability to keep you full, so you won’t be experiencing strong cravings for snacks between meals.

While protein is “good”, carbohydrates are much less “good”. These elements found in bread, pasta, rice and fruit are certainly necessary for your body’s healthy functioning, they can also stand between you and your lean muscles. It’s definitely crucial to limit your carb intake, but don’t throw them out completely—they are crucial for insulin release and energy necessary for muscle repair.

Put some veggies on your plate

No matter if you’re working out or not, every human needs to eat a healthy amount of vegetables throughout the day. Veggies are even more important when you want to build muscle because they are mostly low in calories yet high in the thermic effect. This means that it’s necessary to expend a lot of energy to eat, digest and burn veggies, which helps people build lean muscles (especially when prepared raw or just lightly cooked).

Learn when to eat

Learning when to eat is just as important as learning what to eat. For anyone who’s trying to build lean muscle, it’s crucial to include pre-workout and post-workout meals into their schedule. During the pre-workout meal, it’s necessary to take in quality protein and some carbs to fuel you through your workout.

If you want to get very technical (this is not necessary by any means) you can focus on high glycemic index carb foods together with some protein after your workout. Before exercising, focus on low glycemic index carbs. If you can’t resist high GI foods, time your meals so you can eat them after your exercise—this is the only time they won’t harm your progress that much.

Pre-workout meals should be enjoyed between one and two hours before the workout, and the post-workout meal should be enjoyed within the 90-minute window after the workout. Immediately after you’re done with your session, you can have a tasty protein shake to get a head start on recovery.

Avoid long cardio sessions

Cardio is crucial for the healthy functioning of the body, especially when it comes to your heart and lung health. However, if you want to build lean muscle, don’t do too much cardio. Cardio sessions, especially long-distance runs or cycling routes, encourage waste of muscles which can ruin your progress. Instead of eliminating all cardio, do high intensity sprints or cycle workouts short in duration. Just remember that it won’t actually help you build muscles, just lose fat.

Lean muscle is the new skinny, so make sure to do your best to put on some muscle and look amazing this summer. Once you see how strong and curvy you’ve become, you will never want to go back to any other aesthetic. 


Setting Up a Meal Train 101

A hardship like a divorce or a loss of a family member and sometimes a pandemic can completely throw off our life balance, making us depend on others to look after us and remind us to eat healthily. Whether your friend or a family member has gone through a family struggle or needs to spend time in isolation, setting up a meal train will be invaluable for their well-being. You can be the responsible friend and organise an entire system to help them go back on track and eat healthily. Here are some essential tips for setting up a meal train

Communicate in a group chat/e-mail

Gathering a group of people to help out with food prep will make the entire meal train process much easier. Create a group chat on WhatsApp or have a mutual conversation via e-mail where everyone will brainstorm their ideas. Discuss recipes, meal times, and when each of you will prepare their meals and bring them to the friend in need. Don't forget to make meals as diverse as possible to offer your friend maximum nutrients. Remind everyone that they should always label, date, and offer clear reheating instructions with every meal they send out.

Ask bout allergies

The key to a successful meal train is healthy, allergen-free food. So, before you start cooking and planning, it would be wise to check if your friend has any food allergies. They may be lactose or gluten intolerant, which will affect your meal prep very much. Note down all of their likes and dislikes, allergens and intolerances and keep the list pinned in your chat so everyone can have a visual reminder of what not to include in their recipes.

Book a meal delivery

While cooking for your friend is one of the options, the other one can be to rely on home-cooked meals that you can order online. When you don't have too much time to prepare extra food, you can always get healthy home-cooked meals delivered to your friend’s doorstep. Order authentic homemade meals featuring cuisines from all over the world. From pierogies to enchiladas and signature Italian meatballs, you can save yourself the cooking one day a week and order delicious healthy meals online to be delivered at whichever address you need.

Mix meals

When setting up a meal train, diversity is vital. One of the ways to achieve that is to have every person cooks what they're best at. Ideally, you can be in charge of pasta, a different person can cook meat, the third one casseroles and someone else desserts. Alternate between meals based on who cooks what and create a food calendar to be as diverse as possible. On top of that, you don’t have to cook everything by yourself. Feel free to buy premade meals that only need to go in the microwave. You probably don’t cook for yourself from scratch every day either, so no need to feel bad if you add a few extra ready-made meals for your friend in need.

Consult apps

Are you having trouble coming up with the best meal train schedule? No need to feel devastated because technology has all the answers. You will find a variety of apps that will help you set up a meal train and make your friend beyond grateful they have a friend like you to look after them. Rely on apps to help you organise the meal train like a pro. Apps also have the option for setting up reminder e-mails and adding a donation link if need be.

Pack the meal accordingly

To make the entire process hassle-free, use disposable containers for the food you make so that your friend doesn't have to worry about returning the dish or a tray. Furthermore, if you have made a salad or some other cold meal, you can pack it in a plastic container. For foods that require heating up, a glass or foil pan will be the best option. Another option is to treat a friend to dinner at a restaurant and take them out to make them feel more included. Some people will need more time to go back among the public, so getting them a grocery gift card can also show your devotion and desire to help them feel better soon.

Final thoughts

Setting up a meal train for a friend in need would be very noble and challenging. However, with the help of determined people and a little assistance from apps, you will have no problem delivering healthy and delicious meals to your friend. Follow the tips we've suggested, think about creative recipes and always try your best to offer them diverse foods. Feel free to take them out for dinner or lunch and offer all the help you can to make the current situation more bearable for them. 


Happy First Birthday

 My word of the year last year was JOY- with covid there was not much JOY to be found until June 25 when Saelah Estraya was born.  She has become my little bestie; she makes me laugh because she is so funny. I love her sassy attitude when she can’t get someone she wants. Her silly noises, her sleepy snuggles, her cute dancing to "Baby Shark". I love our Friday night sleep overs (even when you would wake up in the middle of the night, I would give up my sleep for you) and I hope they continue for a long time.  

Just one look at you and my heart skipped a beat

Auntie adores her 

Proud Poppa

Her dedication

Poppa's girl 

Today is your first birthday, and I can’t believe how fast the last year has flown by. I remember holding you for the first time; you were so small and warm in my arms. You had big eyes that just stared back at me. You melted my heart with every smile you gave.

Saelah- I know you are to little to read this yet but I love you so much, you are the light of my life, my little love and I will move mountains for you baby girl.  Our first year with you has been the most special year of our lives, we continue to love you more and more every day


“Pink lips, bright eyes and beautiful hair, you already look like a doll! My pretty one, you are going to grow up into a star. Happy 1st birthday!”




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