[S1 E15] Muscle Growth: All about healthy calorie goals, protein, and progressive overload for women!
If you're struggling to build muscle, or if you're simply looking for tips and tricks to maximize your muscle growth potential, this episode is for you!
In this episode, my focus is on muscle growth - specifically, muscle growth for women and how it differs from muscle growth for men. I share with you some of the common mistakes women make when trying to build muscle and provide practical solutions to help you overcome them. These situations are all based on real-life experiences and are essential to know to avoid plateauing or giving up on muscle growth.
You will learn about adding muscle tone and shape, and the importance of proper nutrition in supporting muscle development. So, tune in to learn the best tips and tricks for maximizing your muscle growth potential and avoid the common mistakes that prevent many from achieving their fitness goals.
In today’s episode, we cover:
[00:03:55] Are you actually eating enough calories? Why Kaileigh believes we have been taught to chronically undereat and how you can figure out if you're having enough calories NEAT, EAT, TEF and BMR.
[00:11:10] Are you actually eating enough protein? Kaileigh explains the optimal protein consumption for females and the difference between complete and incomplete protein sources
[00:19:39] Are you actually challenging your muscles enough to a capacity that makes them grow? Kaileigh shares how to progressively overload your workouts the right way and the danger of overtraining
[00:25:17] Are you actually following the right programming? Kaileigh dives into the topic of muscle maturity and why changing your workouts too often is actually slowing down your progress
Resources mentioned
Quotes:
If you think that you should never exceed 2000 calories because you're going to gain too much weight if you eat more than that - that is the indoctrination that you were taught not to eat enough.
Get comfortable with the expectation that if your goal is to add on muscle, you will have to grow all around.
Sometimes our health isn't as dogmatic as the food choices we make.
Do not be afraid to challenge your muscles. They will not grow if you're still using the same weights you used two or three months ago.
If you're looking for muscle growth, you need to teach muscle maturity. That comes with time. Teaching muscle maturity means that a muscle is going to be under tension for a certain amount of repetitions over time.
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