6 Ways To Build Muscle And Lose Fat Faster

Are you working out regularly, eating healthy, and still not seeing the results you want?


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We have at least 10 women per week coming to us for the same reasons, you’re not the only lady this is happening to. We can help 🙂

Building muscle, losing weight, and getting lean can be hard, even when you think you’re doing all the right things.


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So here are the 6 different reasons why you maybe having a hard time getting the results you want.

1. First, you need to make sure you’re eating enough.


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You may or may not know that if you want to lose weight, you need be burning more calories than you’re eating. But missing meals isn’t the correct way to do this. Your body needs fuel and it gets this from food.

If you’re looking to lose weight, tone up and drop a dress size, you have to take in the right kind of fuel. If you don’t eat enough of the right stuff, when you work out, your body will have to take energy from your muscles, which can hurt your metabolism.

Do this: Instead of skipping meals and eating like a small bird, pay more attention to the TYPE of food you’re eating. For example, your body turns unused carbohydrates into fat, so try sticking to a lower-carb plan on the days you know you won’t be exercising.

2. Know that cardio is not the holy grail of getting lean.


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If you al you do is cardio, like step or bicycling or running, you’re not going to tone up as quick as you want to. While cardio will burn calories, it won’t increase your resting metabolic rate the way having more muscle does. Basically, the more muscle mass you have, the more calories you’ll burn naturally each day. So adding some muscle is a good thing and ladies only have 5-10% of testosterone compared to a guy, so you’re not going to be a she hulk…

Do this: Add a few days of weightlifting and bodyweight exercises into your fitness routine. We are offering a free month and 1-2-1 consultation


3. That being said. Don’t lift just any weights.


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You need to make sure you’re pushing yourself. While you can’t go 100% every day, you’re not going to see improvement by curling a 5 kilo weight when your body is able to do 10 kilo weights. The general rule of thumb is that if on a given set you could do 2 more perfect reps, you need to be lifting heavier weights.

Do this: Doing exercises that require total body movement such as squats, deadlifts, and pull ups — in which you use multiple muscle groups and multiple joints, these are known as compound exercises. This will help your body see results faster than single-joint exercises like biceps curls. We are offering a free month and 1-2-1 consultation

4. Longer workouts are not necessarily better.


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One of the main point to getting lean and seeing fitness improvement is varying up the intensity of your workout. Going on an occasional long jog is fine, but a shorter higher intensity workout will engage more muscles, which will help increase your metabolism in the long run.

Do this: Make sure you’re getting in a lot of high-intensity circuit training and high-intensity interval training. At Bootcamp we do great butt-kicking high-intensity workouts click here, as well as interval cardio workouts click here.

5. You may not be doing your workouts in the right order.



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If you do intense cardio training, you may have less energy left over for lifting and won’t be able to train as hard as you would like. So you may need to lift the heavier weights before getting in your cardio in order to get the most out of each.”

Do this: After you warm up, lift weights first, then do cardio. We have 1 hour classes at bootcamp in which we do a 10 minute warm up then work on the weights building your strength after this we work on the interval training and then the 10-15 minutes we do a mix of yoga and pilates stretching. Click here for more information

6. You might have plateaued with your workout routine.


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Eventually, if you do the same workout day in and day out, you’ll not only inevitably hit a plateau…you will get so, so, so bored. The changes to your daily routine could be as easy as changing up what you’re doing for cardio. Your body needs different stimuli — get out of your comfort zone.

Do this: Try making a schedule with different workouts planned for specific days of the week. This way it’s easy to keep track of what muscle groups you’re working, how much cardio you’re doing, and how often you switch up your workouts. At Bootcamp we pride ourselves on the fact that every single class is completely different so you’ll never get bored or have the lack of motivation that most get with the gym.

If a month FREE and a 1-2-1 consultation sounds like what you would need to help you get the results you’re looking for then click here this offer is only available for a short period of time so act fast 🙂


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