This post is my attempt to share with you everything I have learned about muscle gain and fat loss in a condensed version. Issues with body image, body dysmorphia, and eating disorders are so common and tug at my heart strings to the point where I often shy away from the topic because I find them painful to discuss and deeply personal. But that’s part of the problem! I have had countless friends, clients, and kids I coach struggle with these issues and I would be lying if I said I myself haven’t struggled with body image issues. Below, please find my advice and opinion on building a more athletic body. If you struggle with body dysmorphia or an eating disorder, please seek professional help.

Mindset: Focus on muscle gain over fat loss. You want more muscle, trust me on this. I know your mind immediately goes to Arnold, or the dude walking down the beach flexing his biceps, but that’s not what we’re talking about here. We are talking about muscle fibers that burn more energy than fat to maintain, are denser than fat, and help to stabilize and support your skeletal system. These muscles help power you up a long climb, sprint to the finish, or pick up your kid or canoe without straining your back. A more muscular body gives you the shapes (curves) of that classic athletic body look, and the infrastructure to support activities from biking, running, skiing, to spelunking.
Slow is fast. “I’m going to run 12 miles every other day to lean out. I’ll just eat cucumbers and watermelon for the next week. I’m doing the cayenne and maple syrup cleanse. I’m giving up refined sugar for the next month. I’ll start eating clean on Monday. I just need to stop eating gluten.” Sound familiar? I have said, thought, and done all these things. None of them worked. I’ve given myself stress fractures, plantar fasciitis, and patellar syndrome from running too much. I’ve woken up puking from dehydration attempting to do a “cleanse” and I’ve also puked after eating solid foods too quickly following a 10 day juice cleanse. Let’s make choices and take actions that are sustainable.

You are going to be eating food for the rest of your life! Make small changes incrementally that support your muscle building goals. The data is clear: crash diets that help people lose weight rapidly result in that weight coming right back, often with additional weight on top. You can’t expect to change your habits for 1 month, and think you are erasing a life’s worth of ingrained habits. Instead, make incremental changes that you can sustain. Here are a few examples: Swap the elevator for the stairs, swap the cookie for an apple, swap the flavored yogurt for plain greek yogurt with fresh fruit, swap the rice for cauliflower rice, swap the alcohol for fizzy water, swap the chips for carrots and celery, swap the store bought dessert for a dessert you make yourself. Don’t do it all at once, but little by little these changes will add up to a healthier and happier you!

3. Lift Weights. Ideally heavy weights. Yes you! You have a body, you can lift weights. Even my 75 year old dad has started strength training and he only started a few months ago with pink 3# DBs. Last week he called me and said he thinks he’s ready for 5# weights! Heavy weights are the best way to support your new goal but any weights are better than no weights. If your primary form of exercise is cardio based (running, biking, swimming) your body is looking to be as efficient as possible and doesn’t want to hold onto any excess muscle. In contrast, if you lift weights, ideally heavy weights, you are sending a muscle building signal to your body that will not only result in you getting stronger and looking better, but you will also burn more calories at rest!

4. Calories Matter. I wish they didn’t, but they do. In order to work towards a more lean, athletic body, you need to be in a calorie deficit. This simply means you burn more calories than you consume. The good news is there are a lot of ways to do this and the food industry has actually produced some excellent products to help you make the swap from high calorie foods to high volume, nutritious, tasty, low calorie foods. Key ways to eat in and maintain a calorie deficit:

Eat high protein foods. Protein is the most satiating of the macronutrients and it has the highest thermogenic effect (which means your body works harder to break down protein than fat or carbs). Protein is also key to support that muscle you’re working to build! Lean meats, fish, greek yogurt, cottage cheese, and tofu are all excellent options for protein.
Eat high volume foods. This is where veggies are your best friend and the food industry actually has your back. Play around with veggie spirals, zoodles, cauliflower rice, miracle noodles, shredded cabbage, canned tomatoes, and miso soup. All of these options offer nutritious bounties to pile your plate high, fill your belly, and help keep calories low.
Don’t get caught: Eat before you’re hungry and plan your meals in advance!
Track your food for 1 month. If you want to get serious, use a food tracker such as MyFitnessPal to record everything you consume! Often the simple act of tracking your food helps you to make smarter choices. NOTE: I don’t recommend this to anyone who has struggled with an eating disorder. If that is your situation, please seek professional help.
5. Increase your NEAT. Non Exercise Activity Thermogenesis is the energy expenditure we do that is everything other than sleeping, eating, and exercise. This includes things like walking, fidgeting on your zoom call, gardening or yard work, chasing your kids, having sex (I’m serious!), or walking to the kitchen for 18 hot beverages a day. Increasing your NEAT burns more calories, but not the type that makes you want to scarf down an entire burger and milkshake! Doing simple things such as parking farther away, taking the stairs over the elevator, or setting a timer to MOVE every 45 min will help raise your NEAT score.