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laurengleisberg

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Mar 5

HOW DO WE BUILD MUSCLE?! 💪
hit bookmark for future reference
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👱🏻‍♀️When I first started lifting I thought, "I don't want to build muscle. I just want to tone." Well, technically... there's no such thing as toning a muscle. Muscles either 1) hypertrophy (build) or 2) atrophy (breakdown). Building muscle is slow yet incredibly rewarding and beneficial process.
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❓How does muscle growth happen❓
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🔥Our muscles are made up of thousands of small fibers. When we lift weights, we actually cause micro tears in those muscle fibers: muscle breakdown.
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🔨Then, when we let our muscles rest, our body goes to work, repairing those damaged muscle cells (why rest, protein and nutrition are so important!)
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💪In this repair process, our muscles grow back bigger and stronger. Muscle fibers fuse back together as new proteins are laid within each muscle cell. This is what we call "results."
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Other factors that play a big role:
✔️overall calorie consumption
✔️sufficient protein to support this goal
✔️the types of workouts we are doing
✔️sleep
✔️hormones
+more!
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📒My Weight Training Plans are what I find to be the most effective workouts to support this. We need strategic, muscle group specific weight training workouts to cause this muscle breakdown for the above process to happen.
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I hope you’re finding these posts helpful... I’ll continue sharing all the basics until my new WTP Q2 launches in a few weeks!
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🤗👇GIVEAWAY: do you gravitate to colors or neutrals in your wardrobe? I'm starting my spring cleaning and realizing my closet is 85% neutral.
^Lululemon align leggings are the giveaway prize this week

laurengleisberg

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Mar 3

a caption that has really nothing to do with the photo other than to help you answer this quick question... am I bulky?!
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🏋🏼‍♀️I lift weights. I lift heavyyy weights. And, I have for 15 years! So, if I'm still not bulky then I promise you don't have to worry about that😜
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🤷🏼‍♀️DOES MUSCLE MAKE YOU BULKY?
No! This is one of the biggest fitness myths (one I once believed). I want to debunk it right away, so you feel confident that lifting weights won't make you bulky.
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🙅🏼‍♀️MUSCLE TAKES UP LESS SPACE!
Muscle is actually more dense than fat, meaning it physically takes up less space on your body (watch my stories for a visual). This means that 150 lb women with more muscle mass would be physically smaller than a 150 lb women with less muscle mass. Since lifting weights, I've actually gone down in clothing sizes (not my goal but evidence of what this science shows us).
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💪LET'S LIFT!
Personally, my goals have always been to look and feel strong. I love muscle. I love seeing that definition. Weight training is the most effective route to that goal. I just want you to know you can build muscle, be strong and fit, and not be "bulky."
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Bottom line... don't fear the weights. Have I convinced you yet?! If you need to this reminder, hit bookmark to refer back to this caption📍
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Tomorrow, let's chat more about how exactly we build muscle!
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🤗👇GIVEAWAY: do you have a clothing item that’s your go-to to be comfy... black leggings? Robe? Slippers?
^this week's LG giveaway is for my all time fav Lululemon align leggings

laurengleisberg

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Mar 2

BOOKMARK📍 + READ BELOW👇
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💪first off, this is a full back + glutes (official name of our butt muscles) workout. hit bookmark to save for form reference & you can screenshot the full workout (last slide)
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❓LADIES, DO YOU LIFT WEIGHTS?!❓
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💗I’m wordy so bear with me... 15 years ago (gosh I feel old saying that) I switched from 45 min cardio workouts to weight training.
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✨The workouts were so transformative. Physically, these were the most effective workouts at helping me build muscle and lose fat (body composition changes. More importantly, I gained so much confidence and inner strength that I took into my everyday life.
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📒I’ve written Weight Training Plans (workout programs that use traditional weight training in a fun format with a result driven approach. They’re my best selling plans...hundreds of thousands are followed... they’re proven and they work.
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👍This spring I’m releasing a new version but before that, I want to take the time to educate you on fitness, weight training, muscle and nutrition. There’s so much marketing hype and fitness myths I want to cut through in order to HELP YOU!
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📱All my posts this month are going to be super informative to provide the value to get you to your goals! I prefer scientific captions > photos so be sure you read my upcoming captions! Can’t wait for this journey and for all the workouts and results we will see together!
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🤗👇GIVEAWAY: let’s start from the beginning... what type of workouts your current doing? Cardio? Weights? Classes?
^this week’s giveaway... a pair of my all time fav Lululemon align leggings

@ laurengleisberg

@ laurengleisberglately

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