There is a great deal of debate going on within the scientific community as to how many extra calories you actually need to eat to really build muscle. Hey Eva, I definitely recommend for you to start lean bulking without a doubt đ Your body fat percentage will allow you to focus on muscle growth for a longer period of time which is the main goal if you want to gain muscle with minimal fat gain. You don't have to completely eliminate them; doing so would only set you up Increase Your Protein and Donât Fear Fat. Whether your goal is to build muscle, burn fat, or train like an athlete, you should aim to consume roughly your bodyweight in grams of protein daily to cover all your bases. Muscle growth occurs through adaptation. Focus on getting stronger. Females could expect to achieve half of the values in Table 1, for example, 10 to 12. Gaining muscle mass can actually help women burn body fat and lose inches. Figuring out what buttons to push to meet your own nutrition needs can An ideal macro ratio for gaining lean muscle mass is 35/45/20 daily: 35% of calories from proteins 45% of calories from carbohydrates 20% of calories from fats. You will find a variety of different yet effective ratios for bulking diets, but To start you off on the right foot, our team here at the Fit Father Project has produced some free resources that you can download and use. 25% body fat and higher for men and 30% and higher for women, you need to go calculate your protein needs from your lean body mass. Women will not get big and bulky from lifting weights, but instead lose fat and gain lean, toned muscles. All muscle is âlean muscle,â and it is a confusing mix of two real terms: Skeletal Muscle Mass and Lean Body Mass. First of all, donât lift the heaviest weights possible using the most mass building compound exercises like deadlifts, squats and bench press. If you start getting bigger, it is most likely because you are also eating more. S. Others show some naturally skinny women, who wanted to add some muscle onto their bodies and who consistently went to the gym, trained hard and ate what they needed to gain size and strength. Perform 10 Best Exercises for Building Lean Muscle Mass If you're trying to put on as much lean mass as possible, you better be incorporating these 10 mass building exercises into your workout routines! Not all exercises are created equally, and some have the ability to force faster muscle growth than others. Burn fat to look great and improve your health, and build lean defined muscle with 3 keys. You can go all out and bulk like you have never bulked before, accepting that you will most likely gain some fat mass along the way or you can take a slightly more moderate approach and bulk slower, while trying to remain relatively lean. Your results depend on the exercises you are doing and how you do them. But to build muscle mass, consume 1. To build lean muscle we need all three in unison for maintenance, muscle growth and muscle recovery. For muscle-building in particular, you need good quality sources of protein for muscle repair and good sources of fuel (carbs and fat) to keep your body running. In steps 2 and 3 weâll cover exactly how to make sure that your body uses it to build muscle. If your goal is to tone up, a moderately heavy weight and a rep range of about 10-12 reps per set is a powerful addition to your cardio or lighter sets of weight training. How to Build Strong and Lean Muscle Mass in 8-Weeks  Your body has that short window post-workout to restore, so get a liquid carbohydrate and protein drink into your body to help replenish your glycogen stores as fast as possible. Armed with the knowledge that threeâs no one true optimal rep range for hypertrophy, we need to take a look at the keys to maximum lean mass growth. How to Gain Lean Muscle for Women. Interestingly, new research suggests that overfeeding on protein may be the best way to add large amounts of weight and lean muscle without the fat gain. e. Resistance training, adequate nutrition, essential fatty acids and proper sleep should be your main focus to increase your testosterone and HGH. They suggest their findings highlight the need for older women to eat plenty of protein, such as eggs, fish, chicken and lean red meat, in conjunction with resistance exercise. How To Build a Lean, Muscular, and Sexy Body For Men W e get asked a lot here at the Fit Father Project whether it is possible to keep building muscle after 50. The very first step in setting a muscle building diet for women is figuring out the calorie intake you need to use. The final phase is to learn what workouts will get you that figure you want. And you donât have to follow a rigid routine to glean the lean-inducing returns. Another great truth is that mesomorphs gain muscle almost as well as an endomorph. Then, have one build 10lbs of muscle, and have the other build 30lbs of muscle. Measure yourself. Training also needs to be challenging. D, shares how to follow a plant-based diet and still get all the protein, vitamins, and nutrients your body needs. 8 Tips on How to Build Lean Muscle for Women without Weights 1. It takes a lot of energy and fuel (food) to build muscle. Pack in the clean, lean protein. After weight training, consuming protein stimulates muscle protein synthesis by supplying providing amino acid building blocks. The Female Guide to Getting Lean Calorie Intake. If you've decided to get lean and mean, you probably want to know Claudia Carberry, a Registered Dietitian, advises: "The best way for women to build lean muscle is through strength training exercises. âTestosterone helps men gain bulk,â says strength and conditioning specialist, Suzanne Meth. Try this 30-minute workout plan to blast calories, build lean muscle, and boost your metabolism in one training session. Gaining muscle with minimal fat is a relatively simple process. 6. SPONSORS: BPI Sports Supplements - Code: NOEL (20% OFF) BPI Sports Link --- http://bit. If you are going to successfully generate more lean muscle mass, you have to provide the body with more calories than it uses up on a daily basis. There are two major ways that you can approach gaining muscle mass. Generally, muscle tone improves when the muscle fibers become larger, which is often the result of regular training with weights and thus weight training is the best way to improve muscle tone for women. Protein is the building block of muscle tissue (among many other tissues in the body). Free Weights Example #1. Saying you can build âlong, lean musclesâ is a flawed generalization that capitalizes on the fear of getting âbig. Muscles need the right fuel to grow. 11. *FREE* shipping on qualifying offers. In order to be successful you should take in 1. If a woman thinks that she has too much muscle and looks bulky, then who are you to tell her that she is wrong? Since this topic seems to be a taboo in the fitness world, I decided to give you my guide on how to get lean and not bulky. Convince your body thereâs an abundance of food and nutrition by eating all day, every day. Do challenging exercises. Yet so many women still cringe at the word âmuscle. However, in addition to exercise and nutrition, there are other tools and techniques that assist the bodyâs ability to build lean muscle Lifting weights can build either lean and toned muscles or huge and bulky ones. Do a periodized hypertrophy-style training program that favors moderate reps (8 to 12) and moderate load (65 to 85 percent of the 1RM) for a high volume. And it is rightfully the best rep range known for building lean muscle, both theoretically and practically. 3. Eat enough protein. The muscle gets stronger and bigger, due to the stress placed upon it. At Girls Gone Strong, we believe that what is ârightâ for you is entirely up to you, and that the ultimate way to empower you is to give you the space to make all of the decisions you want [âŠ] Core Performance Women: Burn Fat and Build Lean Muscle [Mark Verstegen, Peter Williams] on Amazon. 7. One of the main reasons is that women tend to have far less testosterone, which is, of course, a major growth hormone. ly/2jSAif7 SHOP GYMSHARK: http://gym. The plan for building muscle for women is simple, but it's going to take some work. You simply need to eat more on your training days, and less on your off days. Each muscle group should have 1 to 2 days of rest following resistance training, and it is not advised to work the same muscle group 2 days in a row. Each 3-ounce (85-gram) serving of salmon contains about 17 grams of protein, almost 2 grams of omega-3 fatty acids and several Ladies, listen very closely: you will not bulk up from resistance training. The total amount of calories consumed daily in this phase of training should be about 15-to-20 per cent higher than your Total Daily Energy Expenditure (TDEE). Strength training, which is essential to building lean muscle tissue, is an especially confusing territory. Tracking your progress. How to Build Lean Mass. If you weigh 200lbs and are only eating 1,200 calories, you are not eating enough. Place your hands on your head with your elbows out. I am not a scale person. â Now to get the most out of your âlean bulkâ and to build muscle with minimal fat gain there are several things you need to do. Therefore, if you want to get lean, your first objective should be to build lean muscle. The amino acids in protein are the building blocks your body needs to build and maintain muscle. Similar to banking, a penny saved is a penny earned. 5 â 2 times the body weight (kilograms) grams of protein per day. Then, lift heavier things than last time (progressive overload). For maximum muscle gain -- also known as hypertrophy -- choose heavy weights that allow you to complete no more than 12 reps. When you do this, your body is forced to do something with the extra energy that youâre not burning. Target sets and reps in the 4-5 sets of 6-10 reps per set. Many women find that eating mindfully Bodybuilding For Women: How To Build A Lean, Strong And Fit Female Body By Home Workout Kindle Edition by âEvery component of exercise, minus cardio, can help with muscle hypertrophy,â which is the scientific term for muscle building, says Michelle Lovitt, an exercise physiologist and trainer in The Top 10 Supplements To Get Lean â Hereâs your guide to cut through the BS and the fat! Diet and exercise are the best way to get lean ⊠Scientific research has proven that all of these supplements are effective to help get rid of fat and become lean in safe and quick fashion. 5. If you follow these rules and apply them to your 12 Week Lean Muscle Growth Workout Plan, youâll really tap into some huge results. 5 pounds of muscle gain in the first year of proper training and nutrition. This is due to lower testosterone levels in men and lower estrogen levels in women â both hormones that help build Protein is well known to do the opposite, helping you add pure lean muscle, without the fat gain. Previously, scientists have been unable to detect differences between men and women in muscle protein synthesis â the process through which the body builds muscle. It is possible to build muscle while staying lean but it takes time, patience, and consistency. During those years, muscle mass naturally decreases in a process called aging sarcopenia, and youâre especially susceptible to weight gain if youâre not very active. Lunges are great for building thigh muscles says Marriott. Beef, chicken, turkey, The only way proven to add muscle and curvature to your body is through the act of lifting heavier weights. Free-range chicken, wild-caught fish, grass-fed beef, and pastured eggs are ideal sources. I'm sure my height, weight, and Many women have specific concerns when it comes to building and maintaining a lean body. Start seated in legs press with feet at hip width and knees at 90°. â While I do believe the conversation is changing drastically for the better and lifting is thankfully becoming less taboo, many women are still terrified by the common misconception that lifting weights will make So ladies, if you are willing to build muscles within short period of time then this seven day meal for easy muscle gain will surely help you.  For most women, it takes an average of 300 extra calories per He has 15+ years of experience helping thousands of men and women lose fat, gain muscle, and build their "goal body. For women to build muscle, it takes a lot of energy and resources. Many women arenât interested in knowing how to build muscle tone because they think that they will develop a bulky male body-builder shape. A muscle building program is high volume and high frequency, so lift weights on Monday, Wednesday and Friday, completing three sets of 8 to 12 repetitions for each exercise. This seven day meal plan is especially designed for female to help them build muscles easily. More and more women are realizing the benefits â both physically and aesthetically â of building lean muscle mass. Women generally have a difficult time putting on lean tissue because they do not have enough androgenic hormones. Muscle is harder to build and maintain as we age. You already own one of the best pieces of equipment for building muscle: your beautiful body. If you want to lose fat and build lean muscles, pick out which one start out with. The easiest time to build muscle and lose fat at the same time is the first six to 12 months of getting into a new workout routine, says Lawson. They typically consume over 3,000 calories per day. You must feed it so it has no choice. And while some women are afraid of looking "bulky" (cue eye-roll), you can add muscle Iâm sick of hearing that women canât get bulky. It also comes down to caloric intake, sleep, hydration, and recovery. Exercise, for example, will both suppress free radicals and generate potent antioxidants. I would recommend two-to-four weeks of weight-training accompanied by five-to-six daily meals. Make no mistake, this isnât a weight-loss diet, a general health diet, or even a diet for the average woman who wants to become lean and strong. Eat plenty of protein. Press upward, and release stops to begin exercise. There is a reason why the vast majority of people, both male and female, have a damn hard time putting on lean muscle mass and taking their bodies to the next level, and sometimes end up flabby and soft in the process. FACT â 2: Progressive Overload is the Key to Lean Muscle Growth Works: Glutes, Quads, Hamstrings. Donât starve yourself. Although additional calories are needed to gain muscle, itâs not as many as you may think. If this is you, here are three things you need to know to get the benefits of muscle building without the bulk. Keep your back straight and your head up as you bend your knees and push your butt back to lower down into a squat. A person should get to know their body and listen to its cues. consume more calories than your body burns) in order to successfully build muscle. When men lift weights, the hormone causes their muscle fibers to grow. It is written to focus on increasing hypertrophy by performing 2-4 exercises for each muscle group during that muscleâs training day, for 3-5 sets, and 6-12 reps (although weâll keep everything 8+ here). Muscle building workouts for women. Intensity is the priority We have gone over a lot of information and hopefully helped you understand the way women need to diet and train in order to gain lean muscle and lose fat. 8 grams of protein per kilogram of body weight. In general, the consensus is that youâll need to create a calorie surplus (i. Time to tap into your muscle growth potential. Since this isnât an exact science, going a little over or a little under shouldnât be detrimental to your results or Yes, it's possible, but you have to focus on two important things if you want to lose fat and gain muscle at the same time: protein and strength training. If youâre looking for information to help you build muscle, youâve come to the right place. Following a progressive strength training program is key to building lean muscle. Your body can create some amino acids on its own, but others - called essential amino acids-- you can only get from your diet. Sedentary women are required to consume 0. If you've followed rule two and are lean enough to begin with, carbs are your best friend for building lean muscle. To do: From a standing position, feet hip-width apart, take a giant step forward with knee bent at 90 degrees. Specifically include squats and deadlifts and compound movements â they target the muscle building triggers in your entire body. After strength exercises, it is recommended that the muscle group be given a time of rest for recovery. Unfortunately women do not have enough testosterone to support fast muscle growth. 7 grams of protein per kilogram of bodyweight. Share on Pinterest. If you are into lifting weights there are a few things that you can do to ensure the development of lean muscles. Think of testosterone as the fuel for your muscle-building fire. com. Determining Your Calorie Intake. It will either store it as fat, or use it to build muscle. Plus, the FDA has not approved these supplements specifically for increasing muscle mass in men. To make things easy, we will now summarize the main points of this Womenâs Bible. Be patient. Being able to build quality lean muscle mass should be your number one goal with your fitness program since it is truly your bodyâs furnace for burning calories and fat. Finally, the last point to note with regards to how to build muscle for women are the female-specific concerns that you need to consider. 2. 8. The proliferation of this mistaken belief has caused many women to give up or worse, never try to achieve According to the Mayo Clinic, women tend to gain the most weight in their lives in the years leading up to menopause. You can gain significant muscle mass though a properly executed weight training program, but it takes a combination of diet and exercise to lose the fat. To the eye of the people who donât understand that there is no such thing as different âtypesâ of muscle, it may look like the first person built âleanâ muscle, while the second person built âbulkyâ muscle. By building muscle, your body will naturally burn more calories even when you are not exercising. Keep knees over ankles and no comments on the best lean bulking macros for building muscle There are many smaller details that go into planning out a complete muscle building diet, but your overall daily macronutrient intake is at the very foundation of the entire process. C. Strength training engages the muscles in your body and makes them work against a resistance. Additionally, eat protein rich foods like yogurt, eggs, fish, and poultry to encourage lean muscle growth and help them heal more quickly after exercising. This includes a clean diet, muscle building workouts and calorie burning cardio exercises. âIf your goal is to build muscle, youâll get the most bang for your protein buck by spreading your daily intake out among all your meals. Instead, gaining muscle usually results from a combination of consuming the right mix of calories and engaging in regular exercise. The 8-week program to packing on lean muscle mass -- fast.  This has proven Complete three sets of 10 to 12 repetitions of body weight squats, which primarily develop your quadriceps and glutes. Most women have to lift (and eat) a lot to really build lean muscle. Take pictures each week to To gain lean muscle and lose weight, participate in a comprehensive exercise program that consists of both weight training and cardiovascular exercise. While consuming fewer calories can contribute to fat loss, eating more wonât necessarily help you build muscle. You put in all that effort at the gymâdonât compromise it by making these rookie muscle-building mistakes. Enough with this âhardgainerâ mentality people. Looking to gain a little bit of mass? These muscle-building tips will help you look and feel stronger, stat. Drop the Carbs Down. sh/Shop-Noel-Arevalo MY WEBSITE FOR ONLINE How to Build Muscle in Women over 45. Fact #2: Your body can only build about 0. Problem is, many women are still afraid of the other extreme â getting all Hulk smash. Of course, just as with weight loss, gaining muscle isnât *all* about what you do in the gym. Calculate Lean Body Mass If you weigh 200 pounds and have 20% body fat, your LBM is 160 pounds (200-(200*20%)). Train the big muscle groups. You may put on a little lean mass, but it should not cause you to outgrow your pants. In the gym, women -- like their male counterparts -- require a rigorous resistance program to gain lean muscle. In fact, most of us start losing muscle around age 30, with a 3- to 8-percent reduction in lean muscle mass every decade thereafter. A muscular, fit body, with pumped up pecs and a flat belly is the goal of many fitness newbies. Androgens like testosterone are responsible for muscle growth. Muscle gives us a fit, lean look especially when eating a fit, lean diet. Having a layer of fat will often times mask the muscle gains you reap from the gym. Take care of your hormones. The body is reluctant to make a dramatic change to its current state. Lifting free weights or using weight machines is one of the best ways around to build and tone your muscles and shed unwanted pounds. Fat loss obsession has become the driving force for many women and causing adverse effects for those trying to gain lean mass. The best way to tone, tighten and build lean muscle is to focus on three main areas. Your lean body mass is the amount of weight you carry on your body that isnât fat. For more advice, including how to build lean muscle mass with free weights and resistance bands, keep reading. Cardio is not the answer. Follow this meal plan to get bulk muscles. How Build Lean Muscle Tone For Women. This is even more true as we age. The following exercises are best suited for women to build muscle. In order to fix the problem, a mental shift from fat loss focus to eating for muscle gain needs to happen. Carbohydrates are protein-sparing, meaning they'll prevent the breakdown of muscle tissue. â We need to get more specific about what we want. Other research also shows that these polyphenols can increase fat burning as well. Most women want a lean body, but are concerned about bulking up. If you just want to get lean, building muscle will help. Here are some ways to get there fast and avoid the pitfalls. This brings us to the obvious: Building muscle as you age, eating the right kinds of foods to make that happen â and to minimize muscle loss as you lose weight â is essential to staying lean. Other than that, on a ketogenic diet, those extra calories would come from dietary fat intake. If you want tight tone with visible muscle striation and shape, diet is also key. Apples. Strength training is great, and it will definitely help you Sources like fish, chicken breast, soy chunks, beans, nuts, seeds, lentils, eggs, and mushrooms will help build and repair the muscles. , C. Do full body exercises. Learn how women can burn fat and build muscle at the same time. Sleep as much as you can. Instead of doing all and sundry, limit your workouts to meeting your exact goals of muscle building. 5 pounds of new muscle per week. My recommendation is that if youâre a woman with more than 30% body fat or a man with more than 20% body fat, your first goal should be lose fat. Are You Eating Enough Protein: The Bottom Line. How Much Muscle You Should Expect To Gain. A world-class trainer to high-profile athletes showcases his breakthrough core-strength program for women who are serious about performing better in all aspects of their lives. âThe process of eating in small calorie surplus to encourage maximal muscle gain with minimal fat gain which can usually be carried out for a prolonged period of time whilst still looking good. " His work has been featured by the likes of Time, The Huffington Post, CNET, Business Week and more, referenced in studies, used in textbooks, quoted in publications, and adapted by coaches, trainers and diet professionals at "Testosterone helps men gain bulk," says Suzanne Meth, M. BUILDING LEAN MUSCLE Strength Training. Another big problem is that most women still eat too less protein. Starving yourself is not the answer.  Protein supplements are long known to boost help muscle hypertrophy, and fueling your body with EAAs is important  for providing the nutrients your body canât synthesize. The scale can be a bit tricky. The key is, you've got to build muscle and lose fat. Our answer is always an enthusiastically resounding YES!. To build muscle it is important to use strength training in your workouts by lifting weights or doing resistance band exercises. Complex carbs like oats and sweet potatoes will nourish your nervous system and give you the energy you need to lift. Ask any body builder. " 2 Plan your strength-training workout. By increasing your caloric intake on training days, youâre ensuring that the excess calories are used to build new muscle tissue. There is no single best â set in stone â macronutrient ratio for building lean muscle mass. Other transformation pictures show women who have a normal body, at a normal weight, but who instead of slimming down, want to change their body composition. â As for how much protein you need, she recommends 1. Then take a three-count to lower plate until knees are back at 90°. Metabolisms are in the toilet and muscles are flat for many women. But on average you can expect to gain about 1kg/2lb of muscle per month during your first year on an effective training program. Drive upward through your heels until legs are at full extension. The specific polyphenols in apples help to increase muscle strength and prevent muscle fatigue, allowing you to train harder for longer. Lift heavy weights with fewer repetitions. In fact, if you clearly know what foods are acceptable Spinach is a good source of glutamine, the amino acid that is important for lean muscle growth. 13 Habits That Hurt Your Chances of Gaining Lean Muscle Mass This link opens in a If you are more overweight eg. First off, if youâre asking how to build mass , Iâm assuming youâre talking about adding a serious amount of muscle â above and beyond simply getting stronger and more toned. Go easy on the cardio. , a manager at Equinox Fitness in New York City. To do this you will need to have a rough idea of your body fat percentage. For example if you weigh 60 kilograms, How to Build Muscle on Keto Blueprint. Gaining lean muscle is not just important for men, but woman as well. Some research has shown that supplemental testosterone can add lean body massâthat is, muscleâin older men, but there can be adverse effects. It is an unfortunate misconception that women past a certain age are not able to build muscle. With that good news, I want to show you exactly how itâs possible to pack on lean mass well into your 50s, 60s & beyond. Strong lifters gain muscle more slowly than weak lifters because they already have more muscle mass. Lay off the hour of treadmill running and countless repetitions and just into the world of weight lifting. 4. World-renowned strength and performance coach Mark Verstegen has trained Same with females â they usually gain only half the muscle or 12lb the first year. Eat more proteins. They also lose fat almost like ectomorphs. In order to get lean & build muscle, you need to be eating slightly in a caloric deficit and weight training 3-4 days a week- PERIOD. Creatine helps muscular growth, endurance and strength, thus allowing an increase in size as the muscle can go harder and be worked for longer. . Ready to build more When Iâm going for lean muscle gains I like to eat less overall calories so that I donât gain fat, but also make sure that Iâm getting enough protein to support muscle growth. While it's true that men are more predisposed to The methods needed to lose fat and gain muscle in women will also help you manage chronic inflammation, according to a 2016 article in Oxidative Medicine and Cellular Longevity. Learn the three keys that will allow you to burn fat and build muscle at the same time to improve your health, and look great with lean, defined muscle. But what do you do on a vegetarian diet? Eric Helms, Ph. If you want to know how to build lean muscle for women, then take a look at weight training. How To Build Lean Muscle For Women Building muscle is 50% diet and nutrition and 50% exercise. While in theory How to build muscle quickly and bulk up: Lift heavy things. Here is the â7 day meal plan for female for muscle gainâ⊠Protein is important for building muscle (and losing fat). The Workout Program to Build Lean Muscle The following workout is a 4 day split you can follow for the next 6 weeks to build lean muscle. To build more muscles, proteins are the most important nutrients for your body. Building muscle mass doesnât mean youâll become huge and look like a bodybuilder. 7-1. 1 Bulking up is hard. Since many years, PRO bodybuilders and trainers have insisted on firing up rep range between 8-12 reps per set to get greatest gains. Muscle Mass (or Skeletal Muscle Mass): Yes, it is likely true that if youâre performing resistance training/weight lifting workouts and adding enough protein to your diet, a percentage of the change is likely due to muscle Building muscle mass after 50 is definitely possible. In this article, weâre going to talk about a muscle-building diet designed for naturally skinny women who are trying to gain weight. Aim for one gram of protein for each pound of lean body mass (LBM). 6â1. I suggest eating 1 1/2 â 2 grams of protein per pound while trying to gain muscle and thatâs plenty. As a woman, you are likely looking for slightly leaner and longer musculature, so for this reason, you will want to turn towards slightly higher rep ranges than what your male counterparts may be using. You need to stress the muscles often enough to elicit the adaptation response. While you are in the beginning stage of charting your progress, Scale. Not only does it make you stronger, but having more muscle also increases your metabolic rate to help you burn fat. To get you building lean muscle safely & effectively, our team put together a new video training on âThe 5 Best Muscle Building Exercisesâ that shows you 5 âmust doâ exercises you need to build muscle â and some pro tips on how to do them safely. They are often just naturally muscular and lean without putting any time or effort into a diet or training. Other factors affecting muscle building Many women claim that they bulk up quickly, but surprisingly, it is actually not all that easy for women to put on substantial muscle because of our hormonal make-up. Salmon is a great choice for muscle building and overall health. Place your feet slightly outside your shoulders. Women who are complete beginners to strength As women continue to lift heavy and crush it in the gym, some may be wondering how to train to build muscle. A lean muscular body improves your overall shape and form, while a strong and muscular body is also capable of handling physical tasks with more convenience. Also keep in mind you have to eat according to YOUR needs & goals. Thatâs it, in the simplest explanation possible