Shannon Collins, a fitness influencer and mother of two known for her Instagram account @thegymnurse, has shared a vital piece of advice for anyone looking to avoid gaining fat while trying to tone their body. While weight loss is often the goal, Collins argues that many people overlook the importance of maintaining a balanced approach to fitness and muscle building, which can help prevent fat accumulation.
With a large following thanks to her practical fitness guidance, Collins recently addressed a common misconception among women trying to improve their physique. Many believe that entering a “building phase” (i.e., a caloric surplus) is the key to gaining muscle. However, Collins advises against this for most individuals, especially those not following a structured training program.
The Key to Avoiding Fat Gain: Skip the Random Workouts
Collins explained that one of the biggest mistakes people make is following “random” workout routines that lack a clear plan and progression. She highlighted the importance of “progressive overload” — a technique that involves gradually increasing the intensity of workouts to push muscles closer to failure, which is crucial for building strength and mass. Unfortunately, she said, many gym-goers neglect this approach and fail to push themselves hard enough, leading to less muscle gain and potentially more fat gain instead.
A lack of adequate sleep is another factor Collins pointed out, as insufficient rest can hinder muscle development. “When sleep isn’t prioritized, the body doesn’t recover properly, and it ends up storing more fat instead of building muscle,” she explained.
Why a Surplus Isn’t Always the Answer
While a calorie surplus is often used by bodybuilders to pack on muscle, Collins warns that it can also lead to unwanted fat gain if not carefully monitored. “Fat does not turn into muscle. If you’re not actively losing fat through a calorie deficit, you could end up adding more fat even if you’re ‘doing everything right,'” she said. She recommends that most women focus on building muscle while maintaining a balanced caloric intake, rather than attempting to bulk up without a solid fitness plan in place.
For those considering a calorie surplus, Collins asks: “Are you prepared to deal with added body fat that you’ll eventually have to cut back on later?” She believes that for many, this strategy is not ideal, especially without the proper training regimen. “You need patience and consistency,” she emphasized. “Changing your body composition takes time.”
The Long-Term Approach: Patience and Professional Guidance
Collins made it clear that a “building phase” should be considered an advanced fitness strategy and recommends that beginners or those without proper coaching avoid this route. “If you don’t have experience in this area, it’s best to work with a coach who can guide you,” she advised. She also highlighted that body composition changes are a long-term commitment and should not be rushed.
Since sharing this advice, Collins’ post has garnered over 1,000 likes, with many of her followers expressing gratitude for the clarity it provided. Many commented on how the advice made sense, acknowledging the complexities of bulking and muscle gain.
One follower wrote, “So many people don’t know how to properly bulk. I love this post because it shows how misunderstood the process really is.”
Another added, “I’ve thought about doing a surplus, but after reading this, I’m going to keep focusing on progressive overload and making sure I take care of my body. Thanks for the tips!”
Shannon Collins’ advice offers a refreshing perspective for those looking to avoid the pitfalls of fat gain while building muscle. By sticking to a structured workout plan, prioritizing sleep, and understanding the importance of progressive overload, individuals can achieve their fitness goals more effectively and with greater longevity.
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