Build lean muscle

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If your primary goal is to build muscle, sculpt your body and get stronger, this goal is perfect for you. Whether you are a complete beginner or you have years of experience, all workouts are tailored to help you train effectively & push yourself. Your workouts will be designed to hit the appropriate muscle groups several times a week for most optimal muscle gain.

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To build muscle we need to make sure our workouts include a significant amount of strength exercises as well making sure we hit each muscle group 2-3x per week. The trainn app will take care of this for you and design the most effective workouts based on the frequency you set. 

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If you select this goal, your workouts won't involve too much cardio, your nutrition recommendations will be to stay at or slightly above calorie maintenance to properly fuel your muscles to grow, and the weekly goals you get will be focussed on getting your workouts in and strengthening your core to support your workouts.

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Who do we recommend this goal to?

• Anyone who wants to get stronger and lift heavier

• Anyone who wants to build and sculpt their muscles

• Anyone who wants to get started slowly with strength training

• Anyone who have just finished a fat loss phase, or generally don't have a lot of excess fat on their body

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Burn fat & lose weight

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Whether you have a little or a lot of fat to lose, this goal is perfect for you. Your workouts will be designed to help you burn fat while staying strong & maintaining muscle. Our tracking tools will help you stay on top of your weight, body measurements and nutrition & your weekly goals will be designed to lose fat in the healthiest way possible.

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If you select this goal, your workouts will involve a mix of strengthening/sculpting exercises, that will help you obtain and maintain muscle; & cardio exercises, that will get your heart rate up and burn extra calories.

 

Your nutrition recommendations will be to stay in a light calorie deficit. You don't have to be in a calorie deficit every single day, but as long as your weekly average is below your maintenance, you are on track.

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Who do we recommend this goal to?

• Anyone who wants to get burn fat and lose weight

• Anyone who have just finished a muscle building phase and now wants to trim down excess fat they may have gained

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Build muscle & burn fat

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Okay, so you're in the in between phase - you're not overweight and you don't have too much excess fat on your body. But you also don't really have a lot of muscle. Is it possible to both build muscle & burn fat at the same time? Yes, it is.. 

 

This goal is perfect for you if you want a general recomposition of your body. You want to get stronger & build muscle while still burning the soft layer of fat you may have above.

 

If you select this goal, your workouts will involve a mix of strength & cardio. Resistance training is very important with this goal, as you will be in a calorie deficit, and we want to make sure the body burns fat instead of muscle.

Depending on how many days you wish to workout, the trainn app will make sure you hit each muscle group several times per week for the most optimal muscle activation.

 

Your nutrition recommendations will be to stay at or slightly below calorie maintenance and your weekly goals will be focussed on getting your workouts in and completing your cardio.

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Who do we recommend this goal to?

• Anyone who wants to tone up and build some muscle, while getting rid of the soft layer of fat

• Anyone who wants to maintain their current body shape and aren't necessarily looking to either gain- or lose weight

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Improve stamina

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This goal is designed to help you move faster, get stronger & level up your performance.

 

Your workouts will be focussed around improving cardiovascular endurance as well as strengthening the big muscle groups and muscles around your joints to help keep you injury free. This means a mix of intervals, jumps, compound lifts and powerful functional exercises.

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Your weekly goals will encourage you to complete your workouts, test your fitness and stretch & mobilise your body multiple times per week.

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Your nutrition recommendations will be to stay slightly above calorie maintenance to properly fuel your muscles and keep performance high.

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Who do we recommend this goal to?

• Anyone who wants to improve their cardiovascular fitness

• Anyone who wants to become stronger, faster and more agile

• Anyone who's main priority isn't necessarily changes to their physique

• Anyone who wants to build a strong, healthy and functional body

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Maintain a healthy routine

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This goal is perfect for you if you're looking to achieve a healthy, consistent and sustainable routine that will help improve energy, mood & overall health.

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Getting stronger, toning up and changing your physique isn't necessarily your main goal, but just a positive side-effect of this consistent routine you are creating.

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Your workouts will be simple and  effective and include a mix of strengthening, toning and functional exercises. Your weekly goals will help keep you on top of your cores workouts and stretch routines, so you can build a strong foundation and a healthy body.

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You won't necessarily be encouraged to track your weight or calories, but the tools to do so will still be available.

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Who do we recommend this goal to?

• Anyone who wants to maintain a consistent and healthy routine

• Anyone who wants simple workouts that improve your overall functionality, energy, mood and health

• Anyone who's main priority isn't necessarily changes to their physique

• anyone who wants to build a strong, healthy and functional body

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Choosing the right fitness goal

 

After reading this article, you're likely a bit more aware of which goal is most appropriate for you - I can't wait to help you reach these goals! And don't worry, if your goals change over time, you can simply go to your training plan settings and adjust them. 

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One of my favourite things about trainn is that everything is personalised to you - workouts, weekly goals, tips and recommendations. In the app I share new Coach Reply videos every week to help you learn the most important things about training and nutrition so this becomes a lifestyle change for you and you know why you're doing what you're doing.

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See you in the trainn app!

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