WEBVTT - Is it Bad if My Joints Crack?

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<v Speaker 1>Hi, and welcome back to Bounce Forward with me, Tiff Hall,

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<v Speaker 1>I'd like to acknowledge the traditional custodians of the land

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<v Speaker 1>on which I'm recording this podcast, the Wrendar people of

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<v Speaker 1>the cooler Nation. I pay my respects to elders past

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<v Speaker 1>and present. Catherine DMed me with a great question, Tiff.

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<v Speaker 1>Joints cracking and popping during a workout.

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<v Speaker 2>Does that mean you should stop that move? Should you

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<v Speaker 2>modify it?

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<v Speaker 1>If it's not hurting and just a bit of noise,

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<v Speaker 1>is it okay to keep going or are you causing damage? Gosh, Catherine,

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<v Speaker 1>this is such a great question and something I think

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<v Speaker 1>about all the time because my husband always says that

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<v Speaker 1>he can hear me coming before he sees me coming

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<v Speaker 1>up the stairs because my knees crack so much going

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<v Speaker 1>up the stairs. They pop and they crackle, and I

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<v Speaker 1>actually have stage four osteoarthritis in my knees right, So

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<v Speaker 1>they crack and they pop the whole time because it's

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<v Speaker 1>bone on bone and there's no cut there, there's no

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<v Speaker 1>lubricant against the bones, so they are really really noisy.

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<v Speaker 1>But the bottom line is if there is no pain

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<v Speaker 1>accompanied with the noise with it from the joints. Then

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<v Speaker 1>it's absolutely harmless. Okay, So snapping and popping of your

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<v Speaker 1>joints maybe you know, I love cracking my knuckles.

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<v Speaker 2>Hang on, I wonder if I can do it.

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<v Speaker 1>Yeah.

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<v Speaker 2>There, I just cracked my knuckles into the microphone.

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<v Speaker 1>The sound you hear is caused by air bubbles in

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<v Speaker 1>the synovial fluid, right, so the liquid that surrounds and

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<v Speaker 1>lubricates your joints, and by the snapping of tightly stretched

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<v Speaker 1>ligaments as they slide off one bony surface onto another.

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<v Speaker 2>So it's really good. You can really picture that.

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<v Speaker 1>And the sound is sometimes called crepitus, which especially you

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<v Speaker 1>hear it in your knees going up and down the stairs.

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<v Speaker 2>It's like that great creak sound.

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<v Speaker 1>I wouldn't recommend forcing joints to snap or pop like

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<v Speaker 1>I just did. I I can't help it, but it

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<v Speaker 1>just feels so amazing. I crack my hips, you know.

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<v Speaker 1>I pull one leg to the side and I crack,

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<v Speaker 1>and then I crack, and it feels really great. Don't

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<v Speaker 1>go doing that because when a joint cracking sometimes it

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<v Speaker 1>can put a little bit of inflammation there, and especially

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<v Speaker 1>when a joint cracking is accompanied by pain, or swelling.

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<v Speaker 1>It usually indicates that there's some kind of mechanical problem

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<v Speaker 1>or even disease activity within or around the joint, such

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<v Speaker 1>as a torn of frey cartilage and arthritis, and you

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<v Speaker 1>just really want to make sure that you go and

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<v Speaker 1>see a doctor or a professional if you're having pain

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<v Speaker 1>around that pop snapple crack, okay, But if the cracking

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<v Speaker 1>is you know, you've got consistent pain and swelling, you've

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<v Speaker 1>got to say, Yep, this is wrong. Definitely need to

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<v Speaker 1>go see a doctor. But really it's just gas escaping

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<v Speaker 1>from the synovial membrane. And you just got to remember

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<v Speaker 1>that in the joint there two bones which are connected

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<v Speaker 1>by capsule of membrane, and inside that capsule is that fluid.

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<v Speaker 1>And that fluid is like a motor oil for our joints, okay,

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<v Speaker 1>so it provides that lubrication and its slick and it

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<v Speaker 1>moves really really nicely. The fluid also contains oxygen, nitrogen,

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<v Speaker 1>and carbon dioxide. So a popping joints stretches a capsule

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<v Speaker 1>and makes that cracking sound because you're creating a negative

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<v Speaker 1>pressure inside that synovial joint space, which is kind of

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<v Speaker 1>really really cool, And that's why I like to really

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<v Speaker 1>crack my hips every now and then I just think

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<v Speaker 1>about how cool it is and then I like to

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<v Speaker 1>hear it.

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<v Speaker 2>But it's not a good thing to do again.

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<v Speaker 1>It can be that ligament or tendon passing over the bone,

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<v Speaker 1>and it can also be you know, like I said

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<v Speaker 1>that crepitas, which is the wear and tear on your joints.

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<v Speaker 1>A simple solution can be to move more. Definitely, if

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<v Speaker 1>you sit or stand a lot in one position or

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<v Speaker 1>you are more sedentary, you get more stiff and those

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<v Speaker 1>joints will crack more often.

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<v Speaker 2>So you want to.

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<v Speaker 1>Really take breaks at work and in life to move around.

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<v Speaker 1>And it always comes back with I'm a personal trainer,

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<v Speaker 1>so it does come back to movement all the time,

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<v Speaker 1>but does come back to moving and gentle.

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<v Speaker 2>Stretching some mobility.

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<v Speaker 1>The dynamic and static stretches are really important here, and

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<v Speaker 1>you know, just keeping yourself loose and mobile. So coming

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<v Speaker 1>back to your question, Catherine, if it's not hurting, don't

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<v Speaker 1>be afraid of the noise.

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<v Speaker 2>You don't have to modify the movement. It is just

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<v Speaker 2>your body being your body.

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<v Speaker 1>Bodies are amazing and you are not causing any damage,

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<v Speaker 1>So enjoy the noise. I find it quite cool and

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<v Speaker 1>then just keep moving. Mackenzie came to me with a

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<v Speaker 1>great question, Hey, tif, why do I still look soft

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<v Speaker 1>and fluffy when I lift weights four to five times

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<v Speaker 1>a week?

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<v Speaker 2>I don't get it. I'm working my ass off over here, yeah, and.

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<v Speaker 1>Not looking strong. I feel so deflated, like giving up?

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<v Speaker 1>What am I doing wrong? How long will it take

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<v Speaker 1>me to put on lean muscle mass and see some results? Okay,

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<v Speaker 1>so there's a few things here, Mackenzie. Are you lifting

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<v Speaker 1>weights or are you lifting weights with purpose?

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<v Speaker 2>Intentionally?

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<v Speaker 1>There is a huge difference between picking up the weights

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<v Speaker 1>putting them down versus focusing on three important things like

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<v Speaker 1>the mind to muscle connection, strong muscular contraction, and the

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<v Speaker 1>range of motion. And you know, when you focus on

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<v Speaker 1>these things, the mind to muscle connection, honing your mind

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<v Speaker 1>in on that muscle you're working and squeezing and making

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<v Speaker 1>sure your technique is on point and your form is good,

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<v Speaker 1>you're working through a full range.

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<v Speaker 2>You'll be blown away by the results.

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<v Speaker 1>So it really you really do need to be ask

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<v Speaker 1>yourself whether you are very focused in your workouts. You

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<v Speaker 1>can just be moving around picking up the weights, putting

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<v Speaker 1>it down, going through the motion or are you really

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<v Speaker 1>present in that workout challenging yourself with the weights, you know,

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<v Speaker 1>not just sitting at the same weights every week. Okay,

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<v Speaker 1>it's really important to get that progressive overload and to

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<v Speaker 1>have that progression. Then I need to ask you how's

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<v Speaker 1>your cardio. If you're trying to recomposition the body and

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<v Speaker 1>build lean muscle mass and get stronger, then I recommend

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<v Speaker 1>weight training being the high frequency which you're doing, which

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<v Speaker 1>is great, and your cardio training being just a little

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<v Speaker 1>bit part of the plan, but it should.

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<v Speaker 2>Be in there.

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<v Speaker 1>You should have some aerobic activity. It's important for your

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<v Speaker 1>heart health, so you need just a little bit of it.

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<v Speaker 1>And just remember cardio does not keep muscle on your body.

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<v Speaker 1>The weight training does, so you're doing all the right things.

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<v Speaker 1>Weight training is all about the retention of muscle mass,

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<v Speaker 1>really important.

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<v Speaker 2>But if you have some.

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<v Speaker 1>Body fat to lose and you're talking about being soft

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<v Speaker 1>not that hard, look, then you might want to implement

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<v Speaker 1>one to two times a week training some smart cardio

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<v Speaker 1>focused on like tobata or hit training, which is great

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<v Speaker 1>because it won't compromise your muscle mass at all, so

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<v Speaker 1>that softness could just be a little bit of extra

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<v Speaker 1>body fat or water retention, which you can easily fix

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<v Speaker 1>with a bitter cardio, just a little bit on the

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<v Speaker 1>side of that really important weight training. Then I need

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<v Speaker 1>to ask you about your calorie intake, and I've got

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<v Speaker 1>to ask are you under consuming your food one day

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<v Speaker 1>and then over eating the next. The thing is, muscle

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<v Speaker 1>is very expensive tissue. If you're eating too little calories

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<v Speaker 1>for your body or insufficient protein, your body will want

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<v Speaker 1>to sacrifice muscle before fat tissue. Meaning you can be

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<v Speaker 1>lifting weights even with intention and being really really good

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<v Speaker 1>with your weight training with those three factors in eating

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<v Speaker 1>protein at most meals, but not eating sufficient or consistent protein,

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<v Speaker 1>and the body just won't want to retain or keep

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<v Speaker 1>that muscle tissue and it will still be soft and

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<v Speaker 1>fluffy as you call it. It takes intention to make

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<v Speaker 1>sure the body holds onto that muscle, and so maybe

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<v Speaker 1>a protein powder supplement could be good to increase your

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<v Speaker 1>protein intake. If you're putting your muscle through trauma in

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<v Speaker 1>the gym without proper fuel and recovery outside the gym,

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<v Speaker 1>then you won't be putting on that lean muscle mass

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<v Speaker 1>and you will still look very soft. So rebuilding the

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<v Speaker 1>muscle actually happens outside of the workout, in the recovery phase,

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<v Speaker 1>not during the workout. So it's very important to ask

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<v Speaker 1>yourself if your calories.

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<v Speaker 2>Are good and your.

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<v Speaker 1>Protein intake is adequate, and are you tracking and paying

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<v Speaker 1>attention to your nutrient intake.

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<v Speaker 2>That's another important point.

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<v Speaker 1>So calories won't transform your body from soft to shredded,

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<v Speaker 1>and they won't change your body composition, but nutrients will.

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<v Speaker 1>So you've got to pay attention to the nutrients like

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<v Speaker 1>your protein, carbohydrates, your fats, and you know, just toning

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<v Speaker 1>up requires losing fat and maintaining muscles, so you've really

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<v Speaker 1>got to look at those macros and make sure that

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<v Speaker 1>you're hitting them adequately. Determining the best macro nutrient ratios

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<v Speaker 1>for building muscle depends on your age, weight, your high

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<v Speaker 1>your level of physical activity.

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<v Speaker 2>Personal health goals.

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<v Speaker 1>So for a forty year old woman like myself looking

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<v Speaker 1>to build muscle, it's important to focus on balance intakes

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<v Speaker 1>of protein, carbohydrates, and fats. And when you're looking at protein,

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<v Speaker 1>you want an approximately two grams of protein per kilogrammar

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<v Speaker 1>body weight.

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<v Speaker 2>It's really important.

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<v Speaker 1>Sources like lean meats, fish, eggs, dairy, plant based proteins

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<v Speaker 1>like lentil, chips and quinoa all great things. Carbohydrates should

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<v Speaker 1>be forty to sixty percent of your daily calories if

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<v Speaker 1>you're looking to put on lean muscle mass, and they're

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<v Speaker 1>the primary energy source fueling all forms of your activities,

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<v Speaker 1>so you really want to make sure that they're in

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<v Speaker 1>there because they also aid your post workout recovery. And

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<v Speaker 1>then fat should be twenty to thirty five percent of

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<v Speaker 1>your daily calories, okay, and they're essential for your hormone balance,

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<v Speaker 1>which is crucial for muscle growth and overall health. So

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<v Speaker 1>think of your good fats, your avocados, your nuts, your seeds,

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<v Speaker 1>olive oils, fatty fish.

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<v Speaker 2>These are all great stuff that you want to include.

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<v Speaker 1>Just make sure that nutrients are there, that you're eating

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<v Speaker 1>enough protein, that you're lifting those weights with intention, and

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<v Speaker 1>maybe adding some protein powders to kind of get that

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<v Speaker 1>protein intake, but also adding a little bit of cardio

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<v Speaker 1>as well if you want to decrease the body fat.

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<v Speaker 2>This will help to harden your overall look.

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<v Speaker 1>And bring out the lean muscle mass a little bit

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<v Speaker 1>more and you won't be as soft. It's not everyone's

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<v Speaker 1>goal to look hard and you know have such definition.

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<v Speaker 1>But if that is your goal, I hope that this

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<v Speaker 1>answers your question. Thanks so much for listening to Bounce Forward.

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<v Speaker 1>I love having your company, So please DM me on

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<v Speaker 1>Instagram at tifhaul Underscore XO and let me know what

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<v Speaker 1>topics you'd love me to cover. Don't forget to rate

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<v Speaker 1>and review me on your podcast app Speak soon, Happy Days,