Welcome to Beyond Strength, your ultimate source of inspiration and guidance for achieving your fitness goals! I’m Levie Nacional, your host, and today, we’re tackling a topic close to my heart—building muscle the right way. If you’re ready to turn frustration into strength, whether you’re just starting or looking to refine your training, you’re in the right place.
My Journey: From Skinny Fat to Strong
Let me take you back to when I first stepped into a gym. Picture this: I was a petite 46 kilos, awkwardly navigating weights and machines, feeling completely out of place. Back then, I was what people call "skinny fat"—no muscle definition, but not exactly lean where I wanted to be.
But despite the confusion and intimidation, I had determination. I went on to earn my certifications as a personal trainer and dove headfirst into fitness. Even so, I still struggled with confidence. The gym can be an intimidating space, especially when you're a small, timid girl training clients among massive, buff guys.
The whispers I heard were tough to ignore: “Why train with her? Train with me, and I’ll show you how to build muscles!” Those doubts became my fuel. I wasn’t just out to prove them wrong; I wanted to prove something to myself.
But despite the confusion and intimidation, I had determination. I went on to earn my certifications as a personal trainer and dove headfirst into fitness. Even so, I still struggled with confidence. The gym can be an intimidating space, especially when you're a small, timid girl training clients among massive, buff guys.
The whispers I heard were tough to ignore: “Why train with her? Train with me, and I’ll show you how to build muscles!” Those doubts became my fuel. I wasn’t just out to prove them wrong; I wanted to prove something to myself.
The Transformation: Building Muscle the Right Way
My fitness transformation didn’t happen overnight, but it happened because I committed to the fundamentals. Here’s what worked for me and can work for you too:
1. Lift Heavy and Prioritize Big Lifts:
Building lean muscle starts with challenging your body. Focus on compound movements like squats, deadlifts, pull-ups, bench presses, and barbell rows. These exercises recruit multiple muscle groups, giving you the best results for your time and effort.
When I started, I was meticulous about form. Good technique isn’t just about preventing injuries—it’s about maximizing gains. Start with a weight you can handle comfortably, then progressively overload by adding a kilo or two each week. The magic is in the progression!
Here’s a tip: Balance is key. Don’t be the person who curls 20 kilos but squats the same weight. Build a solid foundation with big lifts before focusing on isolation exercises like bicep curls.
2. Eat Clean and Fuel Your Body:
You can’t out-train a bad diet. Trust me, I tried! Early in my journey, I thought lifting weights gave me a free pass to eat whatever I wanted—burgers, pizza, fries. The result? I gained muscle but lacked definition.
The game changer was focusing on nutrition. I cleaned up my diet, prioritizing lean proteins, complex carbs, and healthy fats. Meal prepping became my secret weapon, helping me avoid temptations and stick to whole, nutritious foods.
That doesn’t mean I never indulge. Life is about balance, and I enjoy treats occasionally. But 90% of the time, my meals are aligned with my goals. When you fuel your body with the right nutrients, it rewards you—inside and out.
3. Rest and Recover Like a Pro:
Here’s a fact you might not know: your muscles grow while you’re resting, not while you’re lifting. Recovery is just as important as training. Get 7 to 9 hours of sleep every night, schedule rest days, and give your muscles time to heal and rebuild.
Stress is another silent enemy of muscle growth. Chronic stress raises cortisol levels, which can hinder your progress. Find ways to manage stress—whether it’s yoga, meditation, or blasting your favorite playlist during a workout. For me, music and weights are the ultimate stress relievers.
4. Track Your Progress Religiously:
You can’t improve what you don’t measure. Tracking your lifts, reps, and progress over time keeps you consistent and motivated. Use an app, a spreadsheet, or even a notebook—whatever works for you.
Pro tip: record your workouts. Watching yourself can help you refine your form, spot mistakes, and see how far you’ve come. Progress tracking isn’t just practical; it’s also incredibly rewarding.
1. Lift Heavy and Prioritize Big Lifts:
Building lean muscle starts with challenging your body. Focus on compound movements like squats, deadlifts, pull-ups, bench presses, and barbell rows. These exercises recruit multiple muscle groups, giving you the best results for your time and effort.
When I started, I was meticulous about form. Good technique isn’t just about preventing injuries—it’s about maximizing gains. Start with a weight you can handle comfortably, then progressively overload by adding a kilo or two each week. The magic is in the progression!
Here’s a tip: Balance is key. Don’t be the person who curls 20 kilos but squats the same weight. Build a solid foundation with big lifts before focusing on isolation exercises like bicep curls.
2. Eat Clean and Fuel Your Body:
You can’t out-train a bad diet. Trust me, I tried! Early in my journey, I thought lifting weights gave me a free pass to eat whatever I wanted—burgers, pizza, fries. The result? I gained muscle but lacked definition.
The game changer was focusing on nutrition. I cleaned up my diet, prioritizing lean proteins, complex carbs, and healthy fats. Meal prepping became my secret weapon, helping me avoid temptations and stick to whole, nutritious foods.
That doesn’t mean I never indulge. Life is about balance, and I enjoy treats occasionally. But 90% of the time, my meals are aligned with my goals. When you fuel your body with the right nutrients, it rewards you—inside and out.
3. Rest and Recover Like a Pro:
Here’s a fact you might not know: your muscles grow while you’re resting, not while you’re lifting. Recovery is just as important as training. Get 7 to 9 hours of sleep every night, schedule rest days, and give your muscles time to heal and rebuild.
Stress is another silent enemy of muscle growth. Chronic stress raises cortisol levels, which can hinder your progress. Find ways to manage stress—whether it’s yoga, meditation, or blasting your favorite playlist during a workout. For me, music and weights are the ultimate stress relievers.
4. Track Your Progress Religiously:
You can’t improve what you don’t measure. Tracking your lifts, reps, and progress over time keeps you consistent and motivated. Use an app, a spreadsheet, or even a notebook—whatever works for you.
Pro tip: record your workouts. Watching yourself can help you refine your form, spot mistakes, and see how far you’ve come. Progress tracking isn’t just practical; it’s also incredibly rewarding.
Weekly Challenge: Step Up Your Game
Before you go, here’s a challenge to level up your muscle-building journey. Choose one (or all) of these, and let me know how it goes!
1. Increase Your Weights: Pick a lift, like deadlifts, and add 1–2 kilos to your usual weight. Progression is the key to growth.
2. Start Meal Prepping: Prepare at least one healthy snack or meal at home this week. Consistency starts small.
3. Improve Your Sleep: If you’re staying up late, aim to go to bed an hour earlier. Quality sleep is non-negotiable.
1. Increase Your Weights: Pick a lift, like deadlifts, and add 1–2 kilos to your usual weight. Progression is the key to growth.
2. Start Meal Prepping: Prepare at least one healthy snack or meal at home this week. Consistency starts small.
3. Improve Your Sleep: If you’re staying up late, aim to go to bed an hour earlier. Quality sleep is non-negotiable.
Building Muscle Is a Journey
Building muscle isn’t just about lifting weights. It’s about consistency, balance, and care. To truly transform your body, you have to prepare yourself mentally and physically. The journey is hard—it doesn’t get easier, but you’ll get stronger and more disciplined.
Remember: there are no shortcuts. Build habits, refine them, and embrace the challenge. Lift heavy, eat clean, rest well, and manage your stress. You’ve got this.
Until next time, stay strong and go Beyond Strength!
Remember: there are no shortcuts. Build habits, refine them, and embrace the challenge. Lift heavy, eat clean, rest well, and manage your stress. You’ve got this.
Until next time, stay strong and go Beyond Strength!
