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Speaker 1: Hi, welcome back to Bounce Forward with me, Tip Haul.

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Speaker 1: I'd like to acknowledge the traditional Caustonians of the land

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Speaker 1: in which I'm recording this podcast. The wereundary people of

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Speaker 1: the cooler nation. I pay my respects to elders past

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Speaker 1: and present. What are macros so? Macros are a food

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Speaker 1: and nutrition term short for macro nutrients, and they provide

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Speaker 1: the bulk of energy in our diets. So macro nutrients,

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Speaker 1: there are three of them. There are carbohydrates, proteins, and fats.

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Speaker 1: Carbohydrates function primarily as the source of energy in our bodies,

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Speaker 1: and they're broken down to glucose, which is used as

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Speaker 1: fuel in our cells. Common sauces are rice, wheat, oats, fruits, veggies, legumes,

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Speaker 1: even some sugary foods. The types of carbohydrates can be

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Speaker 1: simple sugars or complex starch and fiber and complex carbohydrates

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Speaker 1: are generally more nutritious, and they provide sustained and contain fiber,

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Speaker 1: which is really really important. Then we have our proteins,

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Speaker 1: which are essential for building and repairing tissues, making enzymes

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Speaker 1: and hormones, and supporting immune function. They're made up of

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Speaker 1: amino acids, which are the building blocks of our bodies.

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Speaker 2: So common sauces, your.

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Speaker 1: Fish, eggs, dairy products, legumes, nuts, seeds, soy products, and

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Speaker 1: they're super important because different proteins provide different combinations of

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Speaker 1: amino acids, so very diet is so important. That's why

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Speaker 1: I can't eat the same thing every day. Then we

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Speaker 1: have our fats, our beautiful fats, which are so important

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Speaker 1: to our diets.

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Speaker 2: We don't want a fat free diet.

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Speaker 1: And the functions of fats and the sauces, they're really

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Speaker 1: important because they absorb fat soluble vitamins ad K, protecting

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Speaker 1: organs and maintaining cell membranes. They also play a role

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Speaker 1: in hormone production, really important for your hormones. Sauces like oils, butter, nuts, seeds, avocados,

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Speaker 1: and fatty fish are all really important. And fats can

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Speaker 1: be saturated or unsaturated, mono unsaturated, and polly unsaturated or

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Speaker 1: trans fats. Now, unsaturated fats are generally considered healthier, while

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Speaker 1: trans fats should be limited, So balancing these macro nutrients

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Speaker 1: are really important for overall health. You want to make

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Speaker 1: sure that you're getting your proteins, your carbs, your fats.

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Speaker 1: You don't want to be on a diet that cuts

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Speaker 1: out fats or limits carbohydrates.

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Speaker 2: They're all very important for performance.

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Speaker 1: So and then you've got your micro nutrients, which are

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Speaker 1: your vitamins, which are also very important. So when people

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Speaker 1: are talking about macros, that's what they're talking about. I

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Speaker 1: just wanted to chat about one other term that is

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Speaker 1: often misunderstood, and that is hypertrophy. It's thrown around in

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Speaker 1: the fitness industry and some people like, what is hypertrophy?

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Speaker 1: So hypertrophy workouts are designed to increase the size and

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Speaker 1: the strength of your muscles. And during a hypertrophy session,

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Speaker 1: you focus on increasing your time under tension, so completing

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Speaker 1: the high number of repetitions with the correct form to

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Speaker 1: challenge your muscles and encourage growth. You know, these workouts

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Speaker 1: can follow different structures including supersets, tri sets, pyramid sets, circuits, burnouts.

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Speaker 1: You know, there's so many different types of strength training,

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Speaker 1: but the goal is to build muscular strength, and you

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Speaker 1: typically use heavier weights and complete less repetitions. With hypertrophy training,

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Speaker 1: the goal is to complete more repetitions using lighter weights.

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Speaker 1: So hypertrophy is more reps lighter weight and people often

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Speaker 1: do confuse that with more strength training, which is the

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Speaker 1: less reps and heavier weights, And you know, you've got

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Speaker 1: to think toning when people talk about high pertrophy. There's

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Speaker 1: a lot of factors that affect hypertrophy. So there's progressive overload.

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Speaker 1: You continuously want to increase the load and the stress

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Speaker 1: placed on muscles during training, So increase the weights, increase

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Speaker 1: the repetitions, increase the sets. Stimulate hypertrophy, it's really important.

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Speaker 1: Then you've got nutrition. You want adequate protein intake to

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Speaker 1: make sure that the muscle's repairing and growing. Rest and

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Speaker 1: recovery is really important. You want muscles they need time

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Speaker 1: to repair and grow, so you need to take some

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Speaker 1: time off and have proper sleep, proper rest days, recovery techniques, stretching,

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Speaker 1: foam rolling, all those are really important. Then you've got

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Speaker 1: training volume and frequency. The total amount of work performed, sets, reps, weight,

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Speaker 1: how often muscles are trained can impact hypertrophy. Both high

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Speaker 1: volume training and frequency play roles in muscle growth, so

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Speaker 1: you really want to make sure that you're nailing those things.

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Speaker 2: And then there's genetics as well.

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Speaker 1: Everybody is different, so some people gain, you know, tone

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Speaker 1: up and or gain muscle mass quickly or you know,

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Speaker 1: less quickly. We're all different. You do have to take

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Speaker 1: that into account. But the benefits of hypertrophy training are

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Speaker 1: the increased muscle mass, which enhances a physical appearance and

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Speaker 1: your body composition, improved strength, that metabolic boost, and that

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Speaker 1: after burn effect, and then the functional benefits of enhance

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Speaker 1: muscle strength and endurance. Overall, that's hypertrophy. And then just

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Speaker 1: when I'm talking about hypertrophy, something else popped into my brain,

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Speaker 1: and that's DOMS. People are often like, what are doms?

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Speaker 1: That's delayed on set muscle soreness. Okay, so this is

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Speaker 1: a term more likely you hear after doing a session.

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Speaker 1: It hits you about twenty four to seventy two hours

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Speaker 1: after a workout.

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Speaker 2: And it's often It often.

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Speaker 1: Happens if you've tried a new training style or dialed

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Speaker 1: up the intensity on your fitness journey. You know, So

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Speaker 1: keep in mind that you've done an amazing workout and

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Speaker 1: you're going to experience a little bit of muscle soreness,

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Speaker 1: and domes happen.

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Speaker 2: They're a good they're a good thing.

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Speaker 1: So you know, when you do your squats and then

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Speaker 1: all of a sudden, you get doms in your legs

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Speaker 1: and you go to go to the toilet and you

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Speaker 1: squat down to go on the loom.

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Speaker 2: And you go, oh, there's my session. I can feel it.

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Speaker 2: That's a good sign. So things you can do.

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Speaker 1: You can foam roll, you can you know, deep tissue

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Speaker 1: massage with a tennis ball, you know, sauna, cold ice bath.

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Speaker 1: You can just have a hot bath with EPs and salts.

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Speaker 1: That's really great one or a cold shower. And eat

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Speaker 1: eat food, carbohydrates, protein, so good for the recovery of

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Speaker 1: those muscles.

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Speaker 2: It really does help.

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Speaker 1: I've seen some people be a bit restrictive around their

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Speaker 1: training and then they have really bad recoveries where they

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Speaker 1: get more severe doms. And if they're restricting, then they

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Speaker 1: need to feed.

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Speaker 2: They need to eat.

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Speaker 1: You need to recover your muscles with good nutrition afterwards

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Speaker 1: as well. Thanks so much, thanks for listening to Bounce Forward.

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Speaker 1: I love having your company. So please dm me on

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Speaker 1: Instagram at tiphole Underscore XO and let me know what

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Speaker 1: topics you'd love me to cover. Don't forget to rate

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Speaker 1: and review me on your podcast out Speak soon.

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Speaker 2: Happy Days