StrongPath Muscle

The Journey to a Strong Body

After the age of 30, you start to lose muscle mass and strength. If you are physically inactive, you can lose as much as 3%-5% of muscle mass each decade.

There is a medical term for this: sarcopenia.

The problem is that sarcopenia does not just lead to frailty and weakness. It can also lead to chronic disease and even death.

The good news is that sarcopenia is reversible. All it takes is regular strength training, combined with a bit of cardio and a healthy diet.

With StrongPath Muscle, we will help you:

  • Gain muscle mass (and get stronger)
  • Decrease joint pain and mobility issues
  • Speed up your metabolism
  • Increase vitality (so you feel more energized!)
Who is StrongPath Muscle for?

StrongPath Muscle is the ideal Path for you if you:

  • Want to reduce frailty and get stronger
  • Struggle with osteoporosis or sarcopenia
  • Are trying to gain weight

Sounds like you? Great! In this guide, you will learn:

  • The best exercises for a healthy and strong body
  • Why (and what) you should eat after a workout (and other rest and recovery tips)
  • Ways to better manage your stress
  • Top items to travel with (hint: they will help you on your journey)
  • And much more!

Ready? Let’s dive in!

Exercises

StrongPath Muscle exercises center around high-volume weight training. By higher volume, we mean more sets and more reps, focused on one muscle group at a time.

The resistance intensity tends to be 70-80% of the maximum you can lift.

Not sure where to start? Here are a few exercises that we recommend:

  • BICEPS Preacher Bench Barbell Curl

  • DanceBody Abs

  • Exercise as Medicine – Drop Squat

  • Dive Bomber Push-Up

  • Low Impact FULL BODY HIIT Workout

  • Good Morning Split Stance - Bodyweight

  • Bodyweight Box Squat

  • Bodyweight Curtsy Lounge

  • HIIT Workout - Insane 15 Minute Treadmill Workout

Want an expert coach to train, guide, and motivate you throughout your StrongPath journey? Sign up for a Silver or Gold plan to get the most out of your workouts.

Get Expert Training
Nutrition
Foods

The StrongPath Muscle diet consists of higher-calorie, low satiety foods that will help you gain muscle and put on weight (like complex carbs, healthy fats, and starchy foods).

You should try to eat every 3-4 hours (six meals a day) and be consuming approximately 500 extra calories per day. That will help you gain a pound of muscle every 6-7 days.

To find out if you are gaining muscle (and not fat), be sure to measure your body fat percentage every 4-6 weeks.

Get Meal Plan Recommendations Catered to You

Finding healthy meals that help you grow muscle and gain weight can feel like an impossible task.

That is where StrongPlate*, powered by Fresh Meal Plan, comes in. When you sign up for StrongPlate, you will get freshly-made meals delivered straight to your doorstep—so you never have to wonder what to eat again. We will even give you a 10% discount (although we cannot promise that offer will stay around forever, so sign up before it’s gone!).

So how does it work?

First, you select the menu plan that is best suited for your needs (speak to your coach if you want some guidance on this).

You also get to choose the meals within each menu, which change every week, so you will never get bored.

And if you are on our Silver or Gold plan, it gets even better: We will give you path-specific meal recommendations from Fresh Meal Plan.

*StrongPlate coming soon! Stay tuned.

If you prefer to plan your own meals, you might find our Functional Food list helpful. These foods will help pack on pounds and gain muscle:

Almonds
Atlantic Mackerel
Avocado
Beets
Cottage cheese
Edamame
Flaxseeds
Free-range eggs
Garbanzo beans
Grass-fed beef
Greek yogurt
Kale
Lentils
Pasture-raised chicken
Potato
Quinoa
Rutabaga
Spirulina
Sweet potato
Tempeh
Tofu
Wild-caught salmon
Whole oats
Supplements

Taken in combination with a healthy, well-balanced diet and exercise, supplements can improve your health and help you on your StrongPath Muscle journey.

So, what supplements should you take?

We made that part easy for you. We created a potent, one-of-a-kind StrongPath Muscle supplement, which combines the very best ingredients for StrongPath Muscle members. So rather than have to buy and take each supplement individually, you get everything you need in one.

Take a look at the powerful ingredients (and how they can help):

Magnesium
Magnesium is a potent anti-inflammatory nutrient found in greens, nuts, seeds, whole grains, dry beans, and low-fat dairy products. It helps prevent injury and boost flexibility by loosening up tight muscles. Low magnesium can cause lactic acid to build up, which can lead to pain and tightness after exercise.
Niacin
Niacin is a vitamin B3 that can aid in muscle growth. Studies have shown that it increases NAD+, a critical coenzyme that improves muscle function.
Vitamin C
Vitamin C is a potent antioxidant found in many fruits and vegetables. Your body uses vitamin C to make carnitine, an essential compound that helps muscles grow, and collagen, which provides structure and elasticity to muscles. Studies have found that older people who consume the most vitamin C also have the best skeletal muscle mass.
Whey Protein Isolate
This dietary supplement contains a higher percentage of pure protein than traditional whey protein. Studies have found that it can help you increase strength, gain muscle, and lose body fat.
HMB
HMB is an ingredient that your body makes after you consume protein. It may reduce muscle protein breakdown, boost lean muscle mass, and increase strength.
Maca root
This nutrient-rich, Peruvian plant is an adaptogen (meaning it adapts to what your body needs). So if your body needs to gain muscle and increase strength, it can help you do just that.
Ashwagandha
Ashwagandha is a shrub that grows in India, the Middle East, and parts of Africa. Research has shown that it can increase strength and muscle mass and reduce body fat.
Chlorella
Chlorella is a type of algae that grows in freshwater and is packed with antioxidants, minerals, and vitamins. It promotes the production of red blood cells, preventing skeletal muscle atrophy, and promoting muscle growth.
CoQ10
Coenzyme Q10 (CoQ10) is an antioxidant that your body naturally produces but decreases as you get older. It could help improve muscular endurance by lowering oxidative stress in your body’s cells.
NAC
NAC is a supplement form of the amino acid, cysteine, found in high-protein foods like meats, chicken, eggs, and legumes. NAC could help prevent muscle fatigue, boost exercise performance, and reduce post-exercise soreness.
B12
B12 is a nutrient, naturally found in animal products and some breakfast cereals, that helps make DNA and keep your blood and nerve cells healthy. A B12 deficiency can cause a wide range of health problems, including muscle weakness and reduced reflexes.

Want even more personalized nutrition advice? Sign up for a 30-minute Pro Session* with one of our expert, certified coaches to get customized nutrition advice on how to get a strong body.

*Pro Sessions coming soon! Stay tuned.

Rest and Recovery

Proper rest and recovery are vital while you are on the journey to a strong body.

Why?

Because exercise depletes your energy stores, damages your muscle tissue (so micro-tears develop), and causes fluids to be lost. If you do not give your body time to heal, those muscle tears grow, and your muscles feel inflamed and overworked.

The result? Lower performance, a weaker immune system, lethargy, and chronic joint pain.

Here is the other thing: Your muscles do not grow while you are exercising. They grow while you are resting.

For that reason, you should aim to target different muscle groups on different days of the week, so your muscles have ample time to rest.

On top of that, you should carve out a few rest days each week (in between intense workouts).

Rest days, which are when you do not exercise or keep your heart rate down, help those damaged tissues heal, your cortisol levels to decrease, and your carbohydrate stores to replenish. Thus, you feel stronger, more energized, and ready to conquer that next workout.

Get active on your rest days

Active recovery is when you do light exercise immediately after an intense workout or during the days that follow (like during your “rest days”). The idea is not to build strength but to get the blood flowing to your muscles, which will enhance and speed up the recovery process.

Active recovery helps boost muscle protein synthesis (also known as MPS), the process in which protein is produced, helping to repair muscle damage and increase muscle size.

Active recovery also helps to remove chemicals that build up from cell activity during exercise.

What types of exercises are ideal for active recovery?

Anything that gets you moving (so long as it does not cause your muscles to get sore)! Think biking, swimming, light yoga, walking your dog…

You could also do dynamic stretching, which includes exercises like butt kicks, walking lunges, shoulder circles, arm circles, and shin taps.

You may also try foam rolling, which is a type of self-massage that helps relieve muscle soreness and release tension in your muscles.

Eat within two hours post-workout

As you exercise, your body burns many carbs (the primary fuel for your muscles). In the 20-60 minutes after your workout, your muscles are in growth mode, and food can maximize that growth. So even if you are not hungry after your workout, you should still eat something.

What should you eat after a workout?

Drink a protein shake immediately immediately after your workout. This shake should have the necessary branch-chain amino acids required for muscle growth. Ideally, the shake will also provide you with carbohydrates to help speed up the rate these nutrients will reach your muscle for optimal muscle growth. If you do not have a protein shake, anything with a carb to protein ratio of 3:1 should be a good substitute, such as a glass of chocolate milk.

Then 4-5 hours after, be sure to consume plenty of unprocessed complex carbs, such as quinoa, brown rice, whole-wheat bread or pasta, legumes, and potatoes.

Stress Management

Chronic stress increases cortisol levels in the body, which can lead to muscle loss and atrophy over time.

It may be unrealistic to eliminate stress from your life, but there are ways to deal with it better.

Take a look at ten stress-relieving techniques that our team recommends whenever you are feeling even just the slightest bit stressed.

1. Meditation

We spend about half of our waking hours lost in an imaginary state—worrying about the future and dwelling on the past.

The goal of meditation is to reduce mind-wandering. With meditation, you use a technique to gain awareness, reduce stress, and achieve mental stability and happiness.

For example, mindfulness meditation is where you train yourself to focus on the present moment, like how you feel, what you are thinking, and what is happening around you.

Meditation takes practice (and you will probably notice your mind wandering a lot when you first start meditating!). The key is consistency: Practice every day. Your mind is like a muscle, and the more you train it (or practice), the better at mediation you will become..

Also, it can be helpful to listen to guided meditations in the beginning, like this one:

2. Guided Imagery

Similar to meditation, guided imagery is when you take your mind on a little vacation. You might imagine, for instance, being in your happy place. Like sitting on a white-sand beach, listening to nothing but the sound of the turquoise blue waves and feeling the warm sun beat down on you.

You can either listen to a recording, where somebody guides you, or you can just close your eyes and start imagining your happy place. Try to feel as if you are really there, and think about all of the sensory experiences that you would partake in.

3. Breathing Techniques

There are a variety of breathing techniques that can also help you to destress. For example, inhale slowly through your nose, hold for one second and then exhale slowly. Then repeat ten times.

You will be surprised at the difference this can make.

4. Progressive muscle relaxation

Edmund Jacobson developed this technique in the 1930s. It is based on the idea that when the body relaxes, so does the mind.

Progressive muscle relaxation is when you contract one muscle group on your body for five to 10 seconds while simultaneously breathing in, and then relax those muscles as you breathe out.

When practicing, be sure to tighten one muscle group at a time. For example, start with your toes, and then work your way up to your face. Leave 10 to 20 seconds of relaxation time in between each muscle group. When releasing the tension in your muscles, try to focus on how you feel.

It is simple but does work. This technique has been shown to reduce insomnia, chronic pain, and anxiety.

5. Use aromatherapy

Certain scents can alter activity in the brain and reduce stress hormones (cortisol).

Lavender, for example, is known for its stress-relieving, sleep-inducing properties, helping to reduce blood pressure, heart rate, and skin temperature.

6. Take a walk

Numerous studies have shown how walking can relieve anxiety and stress, lower your heart rate, improve mental clarity, and boost your mood.

Aim for at least a 30-minute walk per day if you can (in addition to your workout). Even just a short five-minute walk around the block can help you destress if you do not have much time.

7. Do a little yoga

Yoga combines physical activity, meditation, and breathing techniques to provide immediate stress relief.

The good news is that you don’t have to attend a yoga class in person to practice; check out our selection of free yoga exercises that you can do whenever the mood strikes!

8. Connect with others

A good support network can go a long way. Make sure to surround yourself with positive people who help you feel better about yourself.

If you are feeling stressed about your health, fitness level, or reaching your ideal weight, then join the StrongPath Muscle community! There, you will be able to chat with and get support from other StrongPath members going through the same thing as you.

9. Practice positive self-talk

Turn “I don’t know if I can do this” into “I can do this!” Instead of saying (or thinking), “This is going to be impossible,” tell yourself, “I will take this one step at a time.”

Show yourself the compassion that you would show a good friend. Turn any negative thinking into positive self-talk. And speak aloud, so you really hear yourself!

When you start thinking (and talking) positively, the world around you completely changes. And there is no limit to what you can accomplish.

10. Exercise

You did not think we would leave this out, did you?

Exercise is crucial not only for your physical health but for your mental health as well.

The good news is that with StrongPath, we make it easy for you to fit a workout in. Whether you have five minutes to work out or two hours, we have an exercise for you. Check out the thousands of activities we offer on the StrongPath app to find the ones that best suit you.

Travel Guide

Take a look at our selection of products that will help you make the most out of StrongPath Muscle while you are on the go.

  • Boost

    This serum will help you regulate your blood sugar levels, boost your immune system, and reduce hypertension.

    $12
    Add To Cart
  • Skin Mints

    Packed with lavender, eucalyptus, peppermint oil and menthol, this invigorating soap bar will leave you feeling calm and refreshed.

    $8
    Add To Cart
Connect with the Community

Soon, you’ll be able to join the StrongPath Muscle community, where you can connect with other members, pose questions, and get the motivation you need to keep going.