Resisting Quick Fixes: Choosing the Longer, Healthier Route

Hello, Glowupers!

I’m back home from the weekend trip—today is Labor Day here in the U.S., and I spent the weekend in California, visiting Los Angeles. It was refreshing to reconnect with society after a period of many struggles and isolation. But at the same time, I was shocked by my physical condition and realized just how much I need to improve. When you’re in this state, it’s tempting to look for a quick fix.

I even considered jumping on the GLP-1 bandwagon like so many others. I had already paid for it, but during my consultation, I was denied due to my normal BMI. I’ll admit I felt frustrated for about five minutes after being told no. But deep down, I know that Jesus is in control of my life. I quickly understood that my journey was meant to be longer and more challenging, but it’s exactly the journey He wants for me.

This experience got me thinking about what I really need to focus on—building a strong, healthy body through healthy eating rather than just looking for shortcuts. True transformation isn’t just about appearance; it’s about becoming stronger, more resilient, and more connected to myself and God. Quick fixes might seem appealing, but they don’t offer the lasting change that comes from hard work and dedication.

As I reflected on this, I felt a renewed sense of purpose. I want to embrace this journey of growth, even if it takes time. I want to understand my body better, learn how to treat it with care, and build a solid foundation for long-term health and well-being. So, instead of quick fixes, I’ve decided to dive deep into understanding how muscle is built and how to effectively burn fat during strength training. This is where real, lasting transformation happens—not just physically, but mentally and spiritually too.

If you’re like me, feeling the need to make changes but wanting to do it the right way, let’s explore how to build muscle effectively. Here’s what I’ve learned:

Beginner’s Guide on How to Build Muscle

1. Set Clear Goals: Start by defining what you want to achieve. For me, it’s about building strength and feeling good in my own skin again. Having clear goals will help you stay focused and motivated.
2. Understand the Basics of Muscle Growth: Muscle growth, or hypertrophy, happens when your muscles are stressed (like during weightlifting) and then repair themselves, becoming stronger. Key factors include progressive overload (gradually increasing weight or resistance), adequate protein intake, and sufficient rest.
3. Start with Compound Movements: Compound exercises, which work for multiple muscle groups at once, are essential. These include squats, deadlifts, bench presses, and rows. They’re efficient and effective for building a solid foundation of muscle.
4. Use Proper Form: Proper form is crucial to prevent injury and ensure you’re targeting the right muscles. Paying attention to your form maximizes your workouts and avoids setbacks.
5. Gradually Increase Weight: As your strength improves, gradually increase the weight you’re lifting. Progressive overload is essential for muscle growth. Push yourself a bit more each week while being mindful of your limits.
6. Incorporate Isolation Exercises: While compound exercises are vital, adding isolation exercises like bicep curls and tricep extensions helps create a balanced and well-rounded physique.
7. Prioritize Recovery: Muscles grow during rest, not during the workout itself. Ensure you get enough sleep, stay hydrated, and allow your muscles to recover between sessions.
8. Maintain a Protein-Rich Diet: Protein is essential for muscle repair and growth. Include a source of protein in every meal, whether it’s lean meats, eggs, or plant-based options like beans and tofu.
9. Stay Consistent: Building muscle takes time, so consistency is key. Stick to your routine and be patient with your progress, knowing that every small step counts.
10. Listen to Your Body: While pushing yourself is important, listen to your body. Recognize the difference between healthy discomfort and pain to avoid overdoing it.

So, Glowupers, as I embark on this journey to build a stronger, healthier body, I hope this guide helps you, too. Remember, it’s not just about the destination but the process of becoming the best version of ourselves—inside and out. Tomorrow, I’ll be putting these tips into practice at the gym, and I’m excited to see where this path leads.

Sending you all lots of love, and until the next post!