The Top 2 Reasons You’re Not Building Lean Muscle After 40—And How To Fix Them
Click On My Website Below To Schedule A Free 15 Min Zoom Call:
Over 40 Fitness Hacks Facebook Group
In this episode of Over 40 Fitness Hacks, host Brad Williams shifts focus from weight loss to muscle building, addressing the common issue of not seeing the desired lean muscle gains despite hard work in the gym. He highlights the top two reasons people struggle with this:
Insufficient Protein Intake: Many people, especially women, don't consume enough protein. Brad emphasizes that to build muscle, you need to consistently hit your daily protein target. He suggests aiming for 1 gram of protein per pound of your desired body weight and making it easier to track by limiting meals to one or two a day.
Inadequate Muscle Stimulation: Brad explains that simply lifting weights isn’t enough. You need to properly stimulate your muscles through effective reps, either by focusing on time under tension (slower, controlled movements) or by increasing mechanical load. He encourages aiming for muscle failure in a safe manner, ensuring you push beyond what you think you can achieve.
Brad wraps up by advising listeners to adopt these strategies for a month and reassess their progress. He also offers free consultations for those needing personalized guidance.
If you're interested in online personal training or being a guest on my podcast, "Over 40 Fitness Hacks," you can reach me at brad@over40fitnesshacks.com or visit my website at:
Additionally, check out my Yelp reviews for my local business, Evolve Gym in Huntington Beach, at https://bit.ly/3GCKRzV
Popular Podcasts
On Purpose with Jay Shetty
I’m Jay Shetty host of On Purpose the worlds #1 Mental Health podcast and I’m so grateful you found us. I started this podcast 5 years ago to invite you into conversations and workshops that are designed to help make you happier, healthier and more healed. I believe that when you (yes you) feel seen, heard and understood you’re able to deal with relationship struggles, work challenges and life’s ups and downs with more ease and grace. I interview experts, celebrities, thought leaders and athletes so that we can grow our mindset, build better habits and uncover a side of them we’ve never seen before. New episodes every Monday and Friday. Your support means the world to me and I don’t take it for granted — click the follow button and leave a review to help us spread the love with On Purpose. I can’t wait for you to listen to your first or 500th episode!
Crime Junkie
Does hearing about a true crime case always leave you scouring the internet for the truth behind the story? Dive into your next mystery with Crime Junkie. Every Monday, join your host Ashley Flowers as she unravels all the details of infamous and underreported true crime cases with her best friend Brit Prawat. From cold cases to missing persons and heroes in our community who seek justice, Crime Junkie is your destination for theories and stories you won’t hear anywhere else. Whether you're a seasoned true crime enthusiast or new to the genre, you'll find yourself on the edge of your seat awaiting a new episode every Monday. If you can never get enough true crime... Congratulations, you’ve found your people. Follow to join a community of Crime Junkies! Crime Junkie is presented by audiochuck Media Company.
Cardiac Cowboys
The heart was always off-limits to surgeons. Cutting into it spelled instant death for the patient. That is, until a ragtag group of doctors scattered across the Midwest and Texas decided to throw out the rule book. Working in makeshift laboratories and home garages, using medical devices made from scavenged machine parts and beer tubes, these men and women invented the field of open heart surgery. Odds are, someone you know is alive because of them. So why has history left them behind? Presented by Chris Pine, CARDIAC COWBOYS tells the gripping true story behind the birth of heart surgery, and the young, Greatest Generation doctors who made it happen. For years, they competed and feuded, racing to be the first, the best, and the most prolific. Some appeared on the cover of Time Magazine, operated on kings and advised presidents. Others ended up disgraced, penniless, and convicted of felonies. Together, they ignited a revolution in medicine, and changed the world.