A mini blueprint for women 35yo+
Tired of spinning your wheels, working hard but not seeing the tighter, stronger more defined body you dream of? You’ve probably spent years chasing weight loss, trying every diet under the sun, but never quite getting the results you want. It’s time to change your approach. Here’s a detailed, evidence-based guide on building muscle with minimal fat gain, tailored for women aged 35-50 who are dedicated to their fitness journey but need a clearer direction.
1. your training matters šļøāāļøš„
– its not just about the weight you lift or the rep range you do
Get out of your own way. The set up of exercises is everything. Set up right, get the TARGET muscle and then load it. Switch your focus to performing each and every rep with INTENT until you FAIL to get another rep with proper form.
– there are times when pushing with some body language or intensifiers plays a place in a SMART STRUCTURED and SPECIFIC program made for YOU ā but always SAFE form
– Many women hold themselves back, fearing they’ll get bulky or hurt themselves, but often our real biggest barrier is ourselves.
you want the TARGET muscle to fail and the reps to notably slow down over the reps & sets as you get closer to failure/fatigue
–
– if you are doing a tonne of volume for legs, the answer is more likely you need to train harderā¦
– random programming, winging your weights & exercises wont get you permanent results. You NEED structure. Increase your training capacity = improved muscle ātoneā & strength
– FILM your lifts & track your lifts + how things feel/notes
2. FUEL TRAINING adequately šš
Prioritizing CARBS before you train is crucial for helping amplify your performance, giving you the energy to fuel your performance and lift with higher intensity & effort FOR LONGER. (even if you donāt feel it)
Fuelling the main active part of your day is an easy shift that can make HUGE difference
Under-fueling leads to fatigue, poor performance, and increased risk of injury.
Proper fueling helps you maximize your training potential and performance which is key for physique change
3. PROTEIN!!! Eat enough CONSISTENTLY
30+g At every meal, on the higher end of the range.
(insert alanās protein pyramid)
Yes you can argue that eating more & having carbs is anabolic in itself, but research shows only positive effects from eating even a higher range of protein (2.2-2.6g/kg)
NOW you DO NOT want to have it at the expense of carbs.
Carbs to fuel your training AND recovery plus your day to day energy is the greatest leverage
Protein + carbs + the right training = š„ š„
4. BUILDING MUSCLE needs FUELā¦ building blocks!! (calories)
Many women fear eating more due to weight gain concerns, leading to a constant state of dieting and muscle loss.
Knowing the right balance ensures muscle gain without excessive fat.
You wont be building anything meaningful if you hold yourself to fatloss, dieting or wanting to go back to dieting after only building for a few months. Been there, done thatā¦. Didnāt get anywhere farā¦.
Be INTENTIONAL about building your body & fuelling for it VS going back and forth or just winging it. A surplus of 5% is plenty for many
You donāt HAVE to surplusā¦ but if you arenāt eating AT LEAST maintenanceā¦ you wont be building anything remarkable so donāt complain if you find yourself still spinning your wheels in a year+
Ive been there knee jerking back to fat loss a few months into eating more. Just wasted effort.
And no, 1600 calories is NOT your maintenance. Start thinking 1800+
Understand that not eating enough can hinder muscle building efforts: Give your body the energy it needs! š„š
5. REST AND RECOVERY
More isnt more, it can lead to LESS and taking you backwards. If you arenāt recovering, you arenāt progressing or adapting (getting results). Take it too far and you impede progress moving forward.
The only training you benefit from are those you can RECOVER FROM. Itās what happens OUTSIDE of the gym that creates results. You STIMULATE growth by breaking down muscle in the gym. The other 22-23 hrs of the day are where magic happen.
The goal is LONGEVITY, burning yourself out is not it.
6. SLEEP, STRESS MANAGEMENT & HYDRATION š“ š§āāļø š§
the overlooked small things that are BIG things.
– You need enough quality sleep to help repair muscle and help your hormones & metabolism flourish.
– stress management is KEY to help you stay consistent in giving your best efforts
– hydration is essential for building muscle & fat loss. It transports nutrients and is a critical part of metabolism & hormonal health. It helps prevent cramping & fatigue!
All of the 3 help with your energy & performance.
7. CONSISTENCY > PERFECTION and it takes TIME
Be patient! Muscle building is a LONG ASS process. Think 0.2kg a month being generous if you do the right things.
You wont always show up roaring, thatās ok. Motivation is a rarity,
Its easy to emotionally attach yourself to numbers and figures, youre human. But donāt forget to enjoy the experience and process, to live your lifeā¦
But also KNOW your tradeoffs, be 100% honest with your actions & be accountable to your actions.
Its about having FLEXIBLE restraint (within your known constraints/guidelines)
Your life should absolutely be the center stage. Aim for balanceāenjoy your life while making smart choices most of the time.
My coaching focuses on helping you navigate these real-life situations while staying on track with your fitness goals
8. get professional support!
The best way to skip the years of llearning, mistakes, peddling backwards, sabotageā¦. And ātime machineā you faster to where you want to be is to work with a coach
Having personalised advice, support & accountability can help you avoid a lot of the common wheel spinning and pitfalls many repeat for YEARSā¦ and get you out of your own way
A tailored plan for YOUR goals? I mean it just has you feel SO much more confident in your process if you let yourself go ALL IN for your future self.
TRANSFORM x RUBY 