Muscle Gain 101

Welcome back to another episode of Muscles and Mindset with obesity medicine expert, Ali Novitsky MD! In this week's episode, we're going to dive into the fundamentals of muscle gain and discuss simple strategies to optimize our muscle mass. But before we get into the nitty-gritty, let me share a little story with you.

When we were brainstorming the name for this podcast, we wanted something that truly reflected our mission of helping women get strong. We wanted to challenge the limiting beliefs around women and muscle gain, and empower them to embrace their bodies and strive for optimal muscle mass. And that's how we came up with the name Muscles and Mindset.

Now, let's talk about the mindset behind muscle gain. Many women have the misconception that lifting weights will make them bulky. I used to believe the same thing about myself. But the truth is, gaining muscle mass as a woman is not as easy as it may seem. It requires a calorie surplus and a specific training stimulus. So, if you're worried about bulking up, rest assured that it's not the norm.

To understand muscle gain, we need to consider our body types. There are three main body types: ectomorph, mesomorph, and endomorph. Most of us are a combination of two body types, with the mesoendomorph being the most common. Understanding our body type can help us tailor our approach to muscle gain.

For naturally thin individuals, gaining muscle mass may require eating in a calorie surplus and focusing on both protein and carbohydrates. It's important to find the right balance of exercise and nutrition to stimulate muscle growth without overwhelming our metabolism.

On the other hand, mesomorphs have an easier time maintaining and gaining muscle mass. They can focus on strength training and may not need to be in a significant calorie surplus to see results. Endomorphs can go either way, depending on their individual response to training and nutrition.

Now, let's talk about how we actually build muscle. Strength training is key. By challenging our muscles and creating micro tears, we stimulate them to grow stronger. But it's not just about exercise. Rest and nutrition are equally important. Our muscles need time to recover and proper nutrition to rebuild and grow.

When it comes to nutrition, protein is essential for muscle maintenance and growth. I recommend at least 90 grams of protein per day for women, and more for men or those engaging in intense strength training. It's also important to have a balanced diet that includes carbohydrates and fats.

If your goal is muscle maintenance and fat loss, you need to prioritize protein intake and engage in regular strength training. If you want to gain muscle mass while maintaining body fat, you'll need to be in a calorie surplus and focus on both nutrition and exercise. It's important to set realistic expectations and understand that muscle gain takes time and consistency.

Maintaining muscle mass is crucial, especially during weight loss. Losing muscle mass can lower our basal metabolic rate and make it harder to maintain weight loss in the long run. So, it's important to prioritize muscle maintenance and ensure adequate protein intake during weight loss journeys.

In conclusion, muscle gain is not something to be afraid of. It's a powerful and healthy process that can enhance our overall well-being. By incorporating strength training and proper nutrition, we can optimize our muscle mass and achieve our fitness goals. So let's embrace the journey and have fun with it!

Thank you for tuning in to this episode of Muscles and Mindset. Stay strong and chat with you next week!

 

Takeaways:

• Muscle gain is achievable for women and does not necessarily lead to a bulky appearance.
• Different body types have varying abilities to gain muscle mass.
• Strength training is essential for building muscle, and rest and nutrition are crucial for muscle growth.
• Maintaining muscle mass during weight loss is important for overall health and metabolic rate.
• Consistency and a balanced approach to nutrition and exercise are key for successful muscle gain.