Manage Operational Plan Exercises and Workouts – Tips To Improve Lean Muscle Mass Gain

Whether you want to transform your health, improve your physique and appearance, or gain functional strength for day-to-day life, adding lean muscle mass to your body is something you should be focusing on. Sadly, many people fear weight gain and shy away from trying to achieve this. Remember, fat gain and muscle gain are very different. Gaining lean muscle mass is good for your body as it will not only help you keep your overall body fat percentage lower, but it can also contribute to boosting your insulin sensitivity as well, making it easier to manage your Type 2 diabetic symptoms.So how do you go about building muscle? To do this successfully, you will need two things…

A workout program providing an overloading stimulus.

A diet plan providing a few more calories than you need to maintain your body weight.

Get these in order, and you will be on track to building lean muscle mass. This said, there are a few things you can do to take your results to a whole new level. Let us go over what these are so you can maximize your results…


1. Time Your Carbohydrate Intake. When it comes to adding carbohydrates to your diet plan, add them before and especially after your workout period. This is when your body is most likely to use those carbs. Eat them at other points in the day, and you may find you are putting on more body fat and less lean muscle as you are not maximizing your nutrient window.Around 50% of your total carb intake for the day should come in the meal before your workout, your post-workout shake, as well as your post-workout meal.2. Focus On Compound Movements. Next, when you do hit the gym, think compound movements. These are going to give you the best bang for your buck so to speak, allowing you to work multiple muscle groups at once.These exercises include moves like…

squats,

deadlifts,

lunges,

bench press,

shoulder press,

bent over rows,

pull-ups, and

pull-downs.

Focus your time on these, adding isolation exercises to the mix only once these are completed. You will not build more lean muscle mass doing bicep curls all workout long.


3. Think Frequency, Not Volume. Finally, when planning your workout sessions, think frequency, not volume. While it is great to be doing multiple sets each workout, it is better to hit the gym more often than go overboard each workout session. Do too much each workout session, and it will take you a long time to recover, which will slow down your progress…

15 to 24 sets each workout is the most you should aim to do.

some people may even get away with less – 12 to 15 sets per session.

Keep these points in mind, and you can feel confident you are on your way to muscle building success. Do not fear scale increases – if its muscle you are gaining: perfect.

Bold Money Conversations That Can Change Your Life

I recently returned from Kendall SummerHawk’s Feminine Money Mastery event, where women from all around the globe (and a few cool guys as well) gathered to improve their relationship with money. One of the most interesting aspects of this conference for me was learning to identify where we need to have “courageous money conversations” in our lives. These conversations are the ones we often avoid, as they bring up all sorts of disempowering money beliefs. We discussed how to make these conversations a routine practice and give them a methodology so that they aren’t as daunting to embark upon.

Powerful conversations can follow a format that eases some of the tension. Follow these steps and engage in, rather than avoid, the money talks that change your life.

1. Take a moment before the conversation to breathe and set your intention for the way you want the discourse to go. Decide on the outcome you want ahead of time and be very clear in your own mind before the other person is present.

2. Be free from emotion and set the agenda with the other party. Inform them as to the reason for the discussion, the outcome you desire, and the discussion points you plan to cover.

3. Stop and listen. Make sure the other party has a chance to say their piece and that they know you hear them. Repeat back and summarize their ideas – whatever you can do to establish that you understand what they are saying.

4. Offer several options for resolving the situation in various ways, if at all possible.

Find agreement, even if it’s to go to another decision-maker, and detail the subsequent steps, including who will do what, by when. Be sure to close the conversation positively.

After returning home from the conference, I immediately put this methodology to use and had two such conversations. I have been breathing a sigh of relief ever since! While it is important to take on these conversations under any circumstances, if you are intent on making a career shift or growing your business, this is a skill that is especially helpful and will pull you forward dramatically.

When you avoid courageous money conversations, you can be inadvertently sabotaging your own success. For example, a mom was recently telling me about her daughter, who has a job she loves. She is appreciated by her employer, coworkers, and customers, and received a promotion four months ago. She has not, however, received a salary increase to go with the promotion. Instead of having the conversation that needs to be had about the salary increase, she decided to look for another job. Objectively, this seems ridiculous, but she is so averse to having the necessary salary conversation that she has created a story in her head about what this all means and is taking a somewhat misguided action in response. For her, she believes it may actually be easier to land a new position than to have a money conversation where she would be championing her value to the company.

Similar to this case, when I work with clients, I often see two primary challenges:

1. Putting a voice to owning their value, and believing it as well. Examples include stating their fees, saying no to a discounted fee, or negotiating their salary.

2. Speaking honestly about an issue that makes them feel vulnerable. For example, discussing business plans with a spouse or renegotiating a loan they are having trouble paying.

Of course, taking a stance for your money will feel awkward at first. However, once you get a few of these conversations under your belt, you will be looking ahead for the next one! It’s about building a muscle over time that will increase your power across the board. Don’t be afraid to jump in headfirst – I promise you will be glad you did.

Michelle is the CEO and founder of Limit Free Life®, a coaching and personal development company designed to help clients discover and transition into careers or business ventures that satisfy their souls. As a former CPA, business consultant and now a certified business coach,she combines a strong background in finance and transition management with an intuitive coaching style.

´╗┐