Fitness babe shares gym no-no that ‘kills progress’ when trying to build muscle
A fitness babe revealed the biggest don’ts when it comes to trying to bulk up.
Online coach Liz, AKA Liz Bites back to her over 106,000 Instagram followers, is known for sharing fitness advice.
In a recent post she revealed the biggest mistakes people make when trying to build muscle.
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Liz shared some snaps of herself side-by-side where she posed in lingerie.
One picture showed what her body looked like in 2022, and the other in 2023.
She showed how her figure changed since she focused on building muscle – but she said people can often make mistakes when trying to get there.
![](https://london24news.co.uk/wp-content/uploads/2022/10/LOGO2.png)
(Image: liz.bitesback / Instagram)
In the post, she said people need to follow a “structured plan” and slow down their reps if they’re trying to bulk up a bit.
The fitness babe claims people also make other common mistakes such as focusing on volume as opposed to intensity – and doing too much cardio.
She said some people also fall into the trap of “not eating enough”, but she said “food is fuel”.
Writing on Instagram, Liz said: “WHAT *NOT* TO DO WHEN TRYING TO BUILD MUSCLE (this is killing your progress).
“I am super happy with the strength/‘lean’ muscle I’ve gained recently.
“However, I know how hard it can be to do it.
“So, If you are struggling to build muscle/ get stronger, there are some things I wish people told me as to why you might be struggling to see progress.
“Performing reps too quickly – you are 20% stronger in the eccentric phase (where your muscles are lengthening) of the lift so, use this to your advantage and slow down to increase time under tension (TUT).
“You are focusing on volume, not intensity – doing loads of different exercises each session won’t help you get better results.
“I literally do 4/5 exercises in all my sessions but push myself in all of them! Less = more.”
![](https://london24news.co.uk/wp-content/uploads/2022/10/LOGO2.png)
(Image: liz.bitesback / Instagram)
She added: “Being a slave to the treadmill. Cardio is great!
“But doing hours of cardio means you have less energy, so you won’t be able to push yourself as much, and you’ll be burning more so you won’t be able to optimise recovery.
“Not prioritising your post workout nutrition.
“You don’t have to be chugging a protein shake after a workout, but having something after which is high carb/high protein will help massively.
“Carbs help to replenish your glycogen stores (energy) protein helps to repair your muscles.
“Recovery is where the growth happens!
“Not eating enough.
“You can build muscle in a calorie deficit however, your potential is limited as you have less energy/worse recovery.
“I recommend eating at maintenance or in a surplus.”
Since she shared the post over 3,000 people have liked the snap.
More than 50 people also commented to thank Liz for sharing the tips.
One person said: “Look great in both pics.”
Another added: “She said it. Looking amazing.”
Meanwhile, a third commented: “Great advice as always Liz.”
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