Ladies, stop going to the gym without a plan.

Are you spending too much time in the gym and feeling burned out with no results?

I used to look at fitness magazines and spend hours in the gym trying to achieve that muscular build.

But I didn’t know what I know now after 13 years as a sports dietitian.

Let me save you from wasting your time and energy, so your workouts are actually effective in building the muscle you want, or need for your sport.

What’s the magic formula? You want to focus on quality over quantity when it comes to your training sessions, and remember that consistency is key. It’s not about spending 7 days per week in the gym.

You can build muscle in training just 3 days a week by following these 5 secrets I’m sharing in this video! Watch as I unpack these 5 secrets for how to build muscle.

1. (1:19) Focus on compound movements. What they are and why they maximize your workout efficiency. Watch for my action tips you can start right now!
2. (2:37) Prioritize nutrition. Are you eating enough to build muscle? Do you know what macronutrients you need to prioritize over the course of the day, and the best time to get them in?
3. (4:46) Incorporate high-intensity interval training. Learn how to get the maximum results in a shorter amount of time with HIIT sessions, and how often you should be doing them. 
4. (6:28) Optimize rest and recovery. How many rest days per week should you take from training? Learn why taking downtime is essential to avoid burnout and prevent injuries. 
5. (8:40) Track your progress and adjust your workouts.  Learn about the variables you can track and change, and how often.

See below for supporting resources!

Supporting Resources:

Fuel Like a Champion: Crafting the Ultimate Balanced Meal Plan for Female Athletes

Ep. 17: Instantly Boost Your Performance with Pre-Workout Fueling

Join the Female Sports Nutrition Facebook group

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Need help setting up a solid nutrition plan to support your performance and goals?

Contact me to schedule a free 30-minute consultation so we can discuss your particular situation and goals.

Want more nutrition tips geared toward female athletes? Tune in to my podcast:

Female Sports Nutrition

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Join

The Sustainable Sports Nutrition Academy – get started for just $1!

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Want to boost your performance? Download my FREE Cheatbook and learn:

* The BEST way to fuel your EARLY morning and ANYTIME workouts!

* My easy-to-make DELICIOUS pre-workout ENERGY GO-TO snack – perfect before a run or bike ride!

* How to SWAP the POWERADES for a quick at-home energy drink – ready in less than 5 mins (shocker, it’s NOT a protein smoothie)!

Download it here: Fuel Your Workout Cheatbook