💜 Optimize your gains

Author

Janie Kokakis
October 30, 2023

Happy High Noon (EST). Remember to submit your questions for the open journal section in our satisfactory survey.

Let’s dig into today’s bite:

  • Work Smarter, Not Harder: Optimize your gains.

  • Open Journal: Can I reverse muscle loss?

  • Tidbits & Recipes: protein smoothie.

  • Did You Know: protein synthesis

Work Smarter, Not Harder

If you've ever done one of my programs, you know I like to break down each day into specific muscle groups. And there's a good reason for it (reason(s) I should say).

So let me break it down for you.

Here are 3 reasons why you should be breaking down your workout days into specific muscle groups:

  1. Prevents Overtraining: If you're doing full-body workouts every day, you're increasing your risk for injury and your workouts aren't going to be as effective.

  2. Targeted Muscle Growth: Focusing on specific muscle groups, helps you get close to that failure point. And that's where you need to get if you want to gain muscle.

  3. Time Management: Breaking it down allows you to get in the most effective workout in the least amount of time.

Check in with your workout routine. Are you allowing your muscles enough time to recover before working them again?

Open Journal

Q: “We all hear about losing 3-8% muscle mass a year once you turn 30, and that exercise can help with this, but can it reverse this decline? Asking as a 38 year old that's been... rather up and down with exercise consistency over the past 8 years…”

A: Love this question because you're right. We talk about muscle loss and how exercise can help it but tend to stop right there. Regular exercise can help slow it down and even reverse the decline in muscle mass. The key here is consistency which I think is the hardest part.

Studies show resistance training (weights/resistance bands) is the most effective way to build and maintain muscle mass. You want to think about targeting each major muscle group (not at the same time) and get close to failure with each set.

I love the idea of gaining muscle mass as a long-term goal, like 1 year out. Now, how can you reverse engineer it for your short-term goals? If consistency is where you struggle, start here. Maybe your goal for the first month will be: "I will work out 5 days a week for 5 minutes." Keep focusing on consistency until it's not hard to show up! Unfortunately, gaining muscle mass only happens when you’re consistent. Hope this helps and I’m cheering you on big time!

Learn to Scramble Well(ness):

While eating your lunch, waiting for your lunch, or letting go of your lunch, try our wellness-themed word scramble. It's one word a day, and you can find the answer at the bottom of this newsletter - good luck!

TISYHNESS

Did You Know? Like Really Know…

You don’t gain muscle during your workout. You actually tear it down during your workouts. And build muscle during rest and recovery.

The cool thing is your muscle fibers grow back stronger and larger in anticipation of future workouts. It’s called protein synthesis. You need a good balance of regular exercise and sufficient rest and recovery time to see the best results.

Tidbits & Recipes:

Getting enough protein is so important for muscle growth. If you’re not getting enough protein but hate protein shakes. Try this yummy smoothie recipe. If you don’t have some of the ingredients just switch them out for something you do have.

In case you were wondering what psyllium husk is, it’s a soluble fiber. You can check out some of the benefits here.

Today’s Top Workout Song on Spotify

greedy

Tate McRae · Song · 2023

Scramble Answer:

SYNTHESIS

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