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

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

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Speaker 1: on which I'm recording this podcast, the warundry people of

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Speaker 1: the cooler Nation.

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Speaker 2: I pay my respects to elders past and present.

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Speaker 1: Bridget DMed me. I'm trying so hard to build some

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Speaker 1: muscle and tone up. I'm training, I'm eating right, I think,

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Speaker 1: but I feel so stressed out with work and like

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Speaker 1: I'm not getting anywhere in the gym. I'm not toning

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Speaker 1: up or building muscle. Why, Tip, can you please help

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Speaker 1: me with some tips? What am I missing? Building muscle

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Speaker 1: can be challenging due to various physiological, lifestyle, and genetic factors,

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Speaker 1: and understanding these challenges can help you tailor your approach

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Speaker 1: to building more muscle effectively. So I've got a few

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Speaker 1: little things here that can really hamper your progress. Number

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Speaker 1: one is you've got to think about your genetic factors.

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Speaker 1: So muscle fiber type individuals have a varying portions of

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Speaker 1: slow twitch endurance and fast twitched strength muscle fibers. You're

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Speaker 1: born with it, right. Those with a high percentage of

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Speaker 1: fast twitched fibers may find it easier to gain muscle mass.

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Speaker 1: It's just the way it is. The other thing is

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Speaker 1: hormones hormonal profile. Hormones like testosterone and growth hormone play

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Speaker 1: significant roles in growing muscle, so any variation in hormone

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Speaker 1: levels amongst people can really affect muscle building as well.

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Speaker 1: So you've got to think about how old you are,

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Speaker 1: where you're at, are your hormones happy, are you too

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Speaker 1: stress that work you mentioned stress Cortisol can really interfere

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Speaker 1: with building muscle as well. Then there's also nutritional challenges

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Speaker 1: like calorie intake. Muscle building requires a calorie surplus.

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Speaker 2: So meaning you need to consume.

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Speaker 1: More calories than you burn, and determining the right amount

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Speaker 1: while avoiding excessive fat game can be very tricky. That's

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Speaker 1: where I'd say go to a dietitian or chat to

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Speaker 1: a nutritionist and kind of find out what macros work

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Speaker 1: best for you. But most importantly is keeping an eye

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Speaker 1: on your protein intake, So you want to make sure

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Speaker 1: that you have adequate protein and tracking things in like

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Speaker 1: my Fitness Pal, you can track how much protein you

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Speaker 1: eat every day, and that is so important for muscle

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Speaker 1: repair for growth. If you're not having enough protein, your

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Speaker 1: muscle's not going to grow. And you may find that

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Speaker 1: through tracking. Oh my goodness, I'm eating fifty grams under

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Speaker 1: what I should be having for protein. And it's so

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Speaker 1: easy to think, oh, I'm getting enough protein. I had

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Speaker 1: this and this and this today, but actually you're under eating,

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Speaker 1: so it's a big factor. Next, there's training variables, so

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Speaker 1: you could be overtraining. Excessive training without adequate rest can

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Speaker 1: lead to overtraining syndrome, impairing that growth and that beautiful

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Speaker 1: muscle building inappropriate training intensity, not lifting heavy enough maybe

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Speaker 1: or challenging yourself if you're stressed and you're tired, maybe

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Speaker 1: you're not really stimulating those muscles with heavy enough weights

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Speaker 1: because you just don't have that energy. So maybe resting

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Speaker 1: and doing less sessions during the week when you're less stressed,

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Speaker 1: less tied, and you can actually stimulate that muscle with

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Speaker 1: different exercises volume and intensity the way you should be doing,

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Speaker 1: then you'll get better results. And the next one is plateaus.

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Speaker 1: The body adapts, It adapts to exercise stimuli over time,

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Speaker 1: which can lead to plateaus in muscle growth. So have

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Speaker 1: a look at that progressive overload and make sure that

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Speaker 1: you're always going a little bit heavier than the week before.

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Speaker 1: Then there's recovery issues. How much rest are you getting

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Speaker 1: bridget you know, muscle growth during rest periods, you know,

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Speaker 1: you go to really make sure that you're resting and

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Speaker 1: sleeping well. Stress high levels of stress and cortisol they

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Speaker 1: really impair that muscle growth and promote that fat storage.

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Speaker 1: So you've got to address that stress. I don't know

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Speaker 1: how old you are, but age related factors like sycopenia.

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Speaker 1: As people age, then they naturally lose muscle mass, so

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Speaker 1: it's harder to build muscle. As you age, you lose

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Speaker 1: you know, a percentage every decade from the age of thirty.

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Speaker 2: I think it is.

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Speaker 1: Soda pressing, so you really have to look at that

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Speaker 1: alcohol use, Busy schedules, not finding time to train, you know,

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Speaker 1: overcoming these challenges really having a personalized nutrition and training plan,

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Speaker 1: not just I'm going to work out tonight that's random.

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Speaker 1: Tailor your workouts in your diet to meet that goal.

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Speaker 1: And if your goal is to put on muscle, then

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Speaker 1: you have to be comfortable with eating a surplus of calories.

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Speaker 1: You have to be comfortable with eating more food and

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Speaker 1: not being in a deficit. Some people are not comfortable

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Speaker 1: with that. They're always on a diet. So really have

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Speaker 1: a good hard look at yourself. Are you on a

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Speaker 1: die fridge? It okay, You've got to make sure that

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Speaker 1: you're eating enough and enough protein. Then have a look

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Speaker 1: at the progressive overload. You've got to challenge those muscles.

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Speaker 1: You've got to really challenge them and vary your training regimes.

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Speaker 1: So you've got to make sure that you're getting that variety,

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Speaker 1: in adequate recovery and having that consistency and that patience.

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Speaker 1: I don't know how long you've been training, but it

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Speaker 1: is very hard to put on muscle, and it's not

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Speaker 1: something that takes months, it's something that takes years. So

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Speaker 1: you've really got to understand that. The last thing I

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Speaker 1: want to talk about is the silent killer of muscle,

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Speaker 1: and this is sleep. So research suggests that this new

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Speaker 1: research has just come out and it suggests that sleep

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Speaker 1: reduction causes muscle loss, which is just mind blowing. Sleep

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Speaker 1: is so important, and you've got to think that we're

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Speaker 1: more burnt out now than ever.

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Speaker 2: We're on twenty four to seven.

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Speaker 1: There's emails, there's pings, there's reminders, there's notifications are on,

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Speaker 1: and we are sleep deprived, and we're doom scrolling at

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Speaker 1: and all these things are happening, and this is a

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Speaker 1: real issue.

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Speaker 2: So in this study, all participants followed.

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Speaker 1: A fat loss diet, but one group also restricted their

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Speaker 1: sleep by one hour per night during the week. Everyone

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Speaker 1: lost a similar amount of weight, but those in the

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Speaker 1: sleep reduction group held onto more fat and mostly lost muscle,

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Speaker 1: so that's an amazing result. The study participants were allowed

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Speaker 1: to catch up on sleep as much as they wanted

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Speaker 1: on the weekends, but those who didn't sleep enough still

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Speaker 1: lost muscle instead of fat, So this isn't the first

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Speaker 1: time sleep deprivation has been tied to muscle loss. In

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Speaker 1: a different study, participants who slept five point five hours

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Speaker 1: per night compared to eight point five hours saw that

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Speaker 1: nearly eighty percent of their weight loss was from lean

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Speaker 1: muscle instead of fat. So in summary, we don't want

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Speaker 1: to lose muscle. Ever, we want to lose fat if

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Speaker 1: that's your goal, but we never want to lose muscle

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Speaker 1: because that's our longevity, that's our fat factories, that's what burns.

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Speaker 2: The calories our muscles keep are strong.

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Speaker 1: So you want to make sure that you're training hard,

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Speaker 1: eating enough protein, and getting enough sleep.

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Speaker 2: Thanks for listening to Bounce Forward.

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Speaker 1: I love having your company, so please d m me

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Speaker 1: on Instagram at tip Hole Underscore XO and let me

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

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Speaker 1: Days