"Meeting your Muscle Deadline"
“I know of no better life purpose than to perish attempting the great and impossible. The fact that something seems impossible should not be a reason to not pursue it. That’s exactly what makes it worth pursuing. Where would the courage and greatness be if success was certain and there was no risk. The only true failure is shrinking away from life’s challenges.”
― Friedrich Nietzsche
About Me:
For those who are reading my article for the first time, I am Kanika. I started my health journey in 2019 in Melbourne, Australia. Honestly, it was nothing more than a desire to look better that took me to a gym. Even then, I believed that even though money is important, it is your health that is the most valuable.
About the Blog:
An early 50s woman I met in a crossfit class was able to throw an impressive amount of weight over her head. I could barely lift 25 kilograms. It aligned with my value of courage in life, which immediately attracted me to it. I started strength training. This article is a short narrative of my beliefs and a snapshot of my journey.
I am acutely aware that there are multiple belief systems when it comes to health. Additionally, I recognize that humans are fundamentally lazy, and I am not advocating eating and binge-watching Netflix.
If you are happy with the way you look in the mirror and don't wish to look 30 at 50, you can stop reading this article.
It is likely that those of you still reading will be interested in getting the secret behind a pill that can help you lose 10 kg of weight in two months. It is even more likely that you have heard that a certain celebrity is fatless at 43.
But most of you are doing nothing about not building any muscle? Did you know that it is extremely hard to build muscle after your 30s. It is not impossible but it is VERY hard. That's why most weightlifters retire at that age. You are losing time, my friend!
You have completely ignored the fact that muscle is the key to longevity, agelessness, and weight loss.
This is not just something I read in books, but what I experienced over a five-year period to go from having a hunch to competing at the Gold Coast Masters World Cup 2024.
Many of you might still wonder why I need any muscle at all. Let me answer that for you.
Gaining muscle is important for a variety of reasons that encompass physical health, mental well-being, and overall quality of life. Here are some key benefits.
Muscle tissue burns more calories at rest compared to fat tissue, which can help in maintaining a healthy weight and preventing obesity.
Increased muscle mass can improve insulin sensitivity, reducing the risk of type 2 diabetes.
Resistance training and muscle building stimulate bone formation, increasing bone density and reducing the risk of osteoporosis.
Strong muscles support and stabilize joints, reducing the risk of injuries.
Improved muscle strength and function can enhance balance and coordination, decreasing the likelihood of falls, especially in older adults.
Increased muscle strength makes everyday activities, such as lifting, carrying, and climbing stairs, easier and less tiring.
Maintaining muscle mass can help older adults remain independent by improving their ability to perform daily tasks.
I keep going but there is one benefit that will help me win my case. Maintaining muscle mass and strength is associated with a longer lifespan and a higher quality of life in later years.
Muscle is the best investment you can make since your body is your most valuable asset!
Before I tell you how you can start the journey, let's talk about the time it will take and the choices you will need to make. The journey of building muscle or gaining strength isn't as straightforward as cutting fat.
Fat loss has a simple formula for being in calorie deficit. I believe that losing 300 gm to 500 gm each week isn't rocket science. You will see tons of posts on “I lost X Kg in Y months”. While every journey has some amount of grit behind it, I can tell you this can be done at any age in your life. My mother lost over 10 kilos after she retired. There is heaps of time and tons of methods to get this done. I say this with all due respect to all the people trying to lose fat. The hardest bit in losing fat is consistency and the choices you make.
The process of building muscle is a little more complicated, and I promise you will learn how by the end of this article. Just stay with me a little longer so that we are clear that building muscle is important.
Because gaining strength stays with you for a long period of time! You will lose fat today and I promise you will add some back in another season. It takes a long while to lose strength. And for all the women reading this, I promise you will not look like a bodybuilder if you don't want to. How you look is a choice you make and it can be managed with your coach and dietician.
Alright, now let's get down to the last bit of this article. How did I do it?
Step 1: Start Strength Training
You need to lift weights. The key exercises are squats, deadlifts and overhead press. Despite my competence at crossfit, which I highly recommend, I fell in love with weightlifting (or Olympic weightlifting). Finding a sport makes it more fun in my view than going to a gym but it is just a choice I made. I know tons of people who play different sports and hit the gym for strength training. So if you can't find the time for a sport, just go to your nearby crossfit box or gym.
Step 2: Find a qualified coach
I found an amazing coach that kept me honest and injury free in this journey. Saving that little money on not having a PT/coach will only have you end up stopping your journey at some stage. When looking for a coach, please check the athletes or people he has trained. You can only stick with a coach if you relate to the people he has worked with. It is a lot about aligning values, so do not rush on this one.
Step 3: Injuries are not the end of your journey
I had 2 major injuries due to body imbalances. I found a great physio who helped me and did not allow me to give up. I am pretty sure that each one of us in the corporate world can gain from having a once in a month physio check in general.
Step 4: Eat your protein
Eating protein in a balanced diet is key to gaining lean muscle. I found a dietician that gave me a nutrition plan that I followed. I also have a simple tracker that I use each day to keep me accountable.
Step 5: Community
I tried to quit many times but I surrounded myself with people who did not allow me to quit. This will lead to a change in lifestyle.
Last but not the least, the biggest secret sauce behind gaining strength is SLEEP.
Sleep is the biggest secret ingredient to building muscle. If you overtrain and get no rest, I am pretty sure that your journey of gaining strength will be hard.
5 years back Kanika couldn't clean and jerk 25 kilos and today she hit a 52 kilos clean and jerk on the biggest competition platform. This is not just a journey of gaining muscle but a journey of strength. A journey of building insane confidence with several magical moments. It will need your commitment for a long period of time, but I am sure you can do it. I believe in YOU! I believe in the human potential to do things.
Kanika who nearly died in 2003 lived to tell a story. That gives me inspiration to help more people find their inner strength via strength training. If you like what you read, do give it a like or share with your friends.
If you decide to start the journey, drop into Oasis for a free health consultations. We'd will be very happy to hear from you. You can also take a minute and sign up to mailing list where I am giving away more ideas and magical moments every Monday.
Thanks for your time!
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