THE YARD GYM
6 WEEK CHALLENGE
TOP TIPS
YOUR GOALS TO REACH
WEIGHT / MUSCLE GAIN
01
Aim for a medium to high protein target and include a minimum of 25-35g of protein at all main meals and 15g at any snack..
02
Aim to hit resistance training (RIG) 3x a week at a minimum and track your progress on your lifts. Consider setting performance-based goals.
03
Focus on recovery. Pay attention to your body, adding extra active recovery or stretching if needed. Prioritise sleep. Focus on nutrition to heal the body (e.g., protein for muscle repair, carbs for energy replenishment, and magnesium for recovery and improved sleep).
04
Make sure you are eating enough. If you want to gain weight or muscle, you should aim for a calorie surplus. If your goal is fat loss and muscle gain, focus on fat loss first with a deficit, then move to maintenance, and eventually a surplus. If you're not eating enough, muscle gain can be slower..
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