1. Fuel your workout; have a meal or light snack 30min-2hrs (with time to digest) before your workout that contains a balance of macros: protein, fat, carbs. Your body needs fuel to run off of!! If your body does not have enough fuel from food, it will can begin to break down muscle to use as energy.
2. Eat enough!! You can use an app like Cranometer to help get an idea of how much you’re consuming on average and cue it up to your body weight and/or goals. Keep in mind that as you build more muscle, the number on the scale may go up & your amount of calorie intake may need to increase as well. I only suggest using an app like this to make sure you are hitting minimum requirements so that you are not under eating.
3. Aim to get about a minimum of 25-30 grams of protein per meal. You need protein in order to build muscle. Muscle is essential for healthy bones & joints, stable blood sugar levels, satiety, weight management, and so much more. For building muscle, it's recommended to get a minimum of .8 grams of protein per pound of body weight. I usually aim for about 1gram per pound. Experiment with what works best for you.
You can use an app like Cranometer to help get an idea of how much you’re consuming on average.
**See below for a brand I use to get some extra protein & collagen in my diet.
4. Up your dumbbell weight level. If you have been using the same set of weights for a period of time, and fit feels as though you have hit a plateau, it might be time to up the weight you've been working with.
5. REST!! Make sure you are taking days off working out to allow yourself time to recover. Walking or light stretching are great for these days. Also, get on a good sleep cycle, as sleep is a vital time for repair & the production of growth hormone.
I love Perfect Supplements for collagen protein powder. One scoop contains 10 grams of protein! Use code "NATURALLY10" at check for 10% off your purchase of any Perfect Supplements products. Perfect Supplements Link.
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