Building muscle with hypertrophy training is a tried-and-true method used by the FIT by Katy team. Head into the next 8 weeks with these helpful tips on how to get the most our of your training from our coaches:


Drink more water, girl! No, seriously. We strongly encourage you to get a minimum of 20 oz. of water before, during, and after your training. Not only will this help you train better, but you will have 60oz of water down on your 1 gallon (120 oz.) water goal!


Your peri-workout nutrition is just another fancy way of saying your pre-workout meal. You might see some of the FBK coaches use this terminology in your check-ins if you’re doing the coached challenge. Here are some helpful tips for nailing that pre-workout meal.

If you train early in the morning: 

  • You can eat a larger carb meal for your dinner the night before (at least 2 hours before bed so it has time to digest and not disrupt your sleep)! Use that as your "pre-workout" meal for the morning.
  • You can grab a small snack before heading to the gym if you feel like your energy and performance is lacking when you train fasted. Get some quick carbs in like orange juice, rice cakes, or fruit. Pro-tip- your liver loves fruit in the morning!
  • Try an intra-workout supplement if you feel as though your energy and performance is dwindling. An intra-workout supplement is similar to a pre or post workout drink but is consumed during a workout to keep your body fueled with nutrients. Not sure that’s the right supplement for you? A normal Gatorade will also work!
  • You can 100% train fasted if you prefer, but we do suggest making sure you get in a great post workout meal!

If you train fed:

  • We recommend your pre-workout meal be 1-3 hours before you train. 
  • We recommend eating your post workout meal within 2 hours after your training. Wait for your heart rate to come down to around (or within) 10 beats of your resting heart rate to properly digest your food.


Your rest in between sets is very important in order to activate each training style. Try to really focus on your mind to muscle contraction, and pay close attention to the recommended rest times each week. You may be resting for longer periods during a functional hypertrophy workout while a more metabolic based workout will require decreased rest to increase your metabolic rate.


If you’re doing the coached challenge, be sure to be thorough in your check ins. Your coach is here to help you but they don’t know what they don’t know so don’t be afraid to, “over share,” here! If you’re doing the uncoached challenge, remember you’re never really alone with FIT by Katy. Our #FITFam community is everywhere — from the forum to the Facebook group. Keep your handbook close and don’t forget to add to your address book so you get the exclusive challenge content delivered straight to your inbox each week!