Hi Reader
Welcome back to 1UP,
my weekly newsletter where I share all things health and mindsets to help you get stronger, feel younger and live longer.
The experimental mindset
Hey Reader, I went to measure my body composition again yesterday for the first time since January, and I put on 2.8 pounds of muscle. ๐ฅณ
My total gains are now amounting to 5.5 pounds of muscle mass in 12 months.
I am happy with that.
Women over 40 can gain around 0.5 to 1 pound of muscle per month with consistent training and nutrition, adding up to roughly 6โ12 pounds of muscle in the first year.
So I am at the lower range of what I could expect. I knew that I could get to the higher range if I did a little bit more at the gym. But I am happy with where I'm at because I have found a sweet spot for me, in this current season of my life.
I am raising my daughters, solo parenting for weeks on. I am now homeschooling a kindergartner. I volunteer at church.
I coach and have a business. And I am working on launching something new in June (will share more with you real soon).
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โI am as busy as any of us are, and as long as I'm gaining muscle, at an ideal body fat percentage, and my body is looking better and better, I care more about doing it in a way that is completely integrated to my life than to reach the max.
I have created a habit for life. And I am sure I will keep progressing, In fact I am now finally getting into a calorie surplus to accelerate my gains. So we'll see how this goes!
For men over 40, it's even better. They can expect to gain about 1 to 2 pounds of muscle per month, especially in the first 6โ12 months. That's 10โ20 pounds of muscle in the first year with solid training, nutrition, and recovery.
I was even happier considering I was at a plateau between September and December.
I felt very frustrated about that, because I kept going to the gym 2 to 3 times per week and was expecting to keep gaining.
So I had to troubleshoot what I did wrong.
Key Factors Influencing Results
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Training Quality:
- Progressive overload is essential (increasing weight/reps over time).
- Compound movements like squats, deadlifts, presses, and rows are especially effective.
- Adequate rest and recovery (especially for men and women over 40) are crucial to avoid overtraining.
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Protein Intake:
- 1 gram per pound of body weight is optimal for muscle growth.
- Spread protein intake evenly across meals for better muscle protein synthesis.
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Hormonal Changes:
- Post-menopausal women might experience slower muscle gain due to reduced estrogen levels, but strength training still yields significant benefits.
- Strength training can help mitigate age-related muscle loss (sarcopenia).
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Sleep & Recovery:
- Poor sleep and chronic stress can limit recovery and muscle growth.
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Consistency:
- Long-term commitment is key. Results compound over months and years.
For me, the culprit is usually nutrition. I don't overindulge with the holidays at the end of the year (time of my plateau). Instead, my default is to not eat enough to see muscle growth.
I tend to default to 2 meals per day if I don't focus on my calorie and protein intake.
And it was definitely what got in the way of my gains: I was not eating enough and not meeting my protein goals.
So I started tracking again for one week per month to make sure I don't drift too far off.
I also increased my volume at the gym. Volume is Set x Repetitions x Weight.
For this, I made an effort to go up in weight for the exercises where I could stretch myself. And I also went from 4 sets to 5.
I have to admit I had gotten a bit lazy, just going through the motions at the gym and not challenging myself anymore.
I plan to continue with that and I am now going to experiment with eating an extra 300 calories while still prioritizing protein.
Adding muscle mass and controlling body fat for longevity when you're over 40 is a lot of fun when approached with an experimental mindset.
And it does not have to be complicated!
To make it even easier for you, I have put everything you need to do this successfully with my support in a 12-week coaching program. In it, you get one-on-one coaching and the step-by-step method.
Together, we'll get you the longevity dashboard, the mindsets, the nutrition and the consistency to lose belly fat, build muscle and live an awesome life.
Reminder: my birthday flash sale ends today at 6pm EST. Apply now if you want a chance to join on this "what has gotten into me"-discount
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From 30.1 lbs to 25.3 lbs of body fat mass (lost 4.8 lbs fat)
From 49.8 lbs to 55.3 lbs (gained 5.5 lbs muscle)