How To Build Muscle ( 5 HABIT CHANGES)
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- Опубликовано: 12 июл 2024
- How To Build Muscle ( 5 HABIT CHANGES)
Often when we want to achieve a new goal, a new result, we look for a new program, a new set of routines or habits to implement.
But too often we don’t assess habits we may currently have that we actually need to STOP doing.
And many of these old habits even sneak into our new programming ultimately holding us back from our new goal.
Many of these habits we hold on to because they worked for our previous goals - say for weight loss or fat loss.
But when our focus changes, our habits need to shift as well.
And to gain muscle we can’t repeat the same habits that worked for weight loss. Gaining muscle means embracing habit changes.
We have to remember that what worked for one goal may not work for another and could even hinder us from seeing results.
That’s why I wanted to share 5 habits many of us excuse that we actually need to STOP doing if we want to gain more muscle. 
Хобби
I am 66yrs old, 5ft. and at age 52 I fell off a bike broke my hand HEALED IT without MD and crushed my carpal tunnel (had surgery for that! 6 months later), I finished my menopause without any problems because I was fit, so yes it is important to have muscle mass for menopause and another big plus is you don't have many hot flashes, I didn't have any hot flashes at all. My strategy for getting fit was 3-2-1- rest. I biked, jogged and weight walked. I did this for a long time and even today at 66 I still do it but not as intense as before. I had a 6 pk. in my 50's and it wasn't all it was cracked up to be, it was the journey to get there that taught me DISCIPLINE which helped me later on in life when I had to help my husband cross over from terminal cancer, that was a BIGGER deal since I was married over 40 yrs.
You were very lucky.i was super fit ,throng abs abs until I went through the menopause,had mega hot flushes,tiredness,had to go on hormone patches & have a coil fitted to try & help,so although fitness helped you ,it doesn’t help everyone.I’m still going through it 5 years later
@@cherrymcgregor535 I failed to mention that I was a trained dancer also which might have been a plus and I never had children. My mother didn't do well in menopause and had a hysterectomy so I did all I could to make sure it didn't happen to me. Sorry to hear about your journey. I am going into my 67yr and I am working on my 6pk again, not that easy to do but I think whoever is interested in getting one should follow there OWN rules.
@@karenheimbuch1187 I just think if men had menopause a lot more attention would be given to it! I haven’t had children either & bizarrely the gynaecologist said that was part of the problem! I forgot to say I’ve had hormone problems all my life ( my body tried to take me through the menopause the first time at 27) docs pulled me back& no problems until menopause
I’m 64 years old now & have started regular swimming & weight training after an injury & Id forgotten how good it feels ( & muscle is coming back)
I think losing a beloved partner is far harder ,puts it into perspective
I think it’s easy to underestimate the power of exercise
Much love to you 💕
@@cherrymcgregor535 Happy holidays! love to you too
The amount of information you offer is nearly overwhelming. Your videos are so packed with useful, evidence-based information that I have to watch them 3 or 4 times before I can integrate everything. Your videos are worth the time to view more than once. They match up well with what I'm reading as regards sports nutrition and training. Thanks for being here.
I’m eating more & increased protein & now I get comment about my abs & arms constantly 😊 I don’t deprive myself but am conscious of what I intake aswell as loving & enjoying myself! Working out with weights almost no cardio has given me a great body!
Thank you 🙏🏼 I’m 52 years old and finding it difficult, but not impossible, to build muscle. Your videos are super helpful and a good reminder to not cut calories too drastically. I’m 5.9 @ 145lb and finally figured out my maintenance calories at 2000. I focus on consuming 140-150 grams of protein a day while staying at or around my 2000. I don’t like to lift heavy, so I find Barre, yoga and Pilates and walking are the best workouts for me. I appreciate you and the motivational content you provide. Keep it up 😘
Hi I’m the same age. I eat too few calories. Are you getting good tone with your exercise routine. I don’t like lifting heavy either. I always bulk up. I’m not sure why people say you don’t bulk as too much and I can’t fit in to my jeans.
I think that looks good on 59. Just toning. I'm 45, tall and slim. Skinny, not like the old athlete I was.
How did u figure all that out. I need to lose 10 lbs and want to get in the best shape of my life but now I wanna build muscle ( always have done cardio) not sure of calories or even where to begin. Some tips would be so amazing and appreciated
@@georgianawickenden563 From someone who has maintained a 45-lb. loss for over ten years, go for working on strength first. I am sorry I did it the other way around. I am much older now and suffer from effects of having lost muscle, likely more than if I had not lost the weight, since I know I lost both fat and muscle. I know i can gain strength but not the amount of muscle that I could if I had started ten years ago-or longer! Hindsight is 20x20. If you follow Cori's advice, you will be working on making changes to the quality of your diet already, which will make it easier when you do decide to lower calories. Her programs are not cheap but it is an investment for decades. Twice a week of hard strength work and modest activity in between.
@@kayl3275 They say it because it is the exception to bulk as much as you do. You just happen to one of the exceptions!
Lots and lots of great nuggets in here, Cori! Thank you once again for supplying awesome information in a nice tidy manner!
Mistakes.
1. Weight training every day. You need days for body to repair.Ok to do more often if you break up sessions..
2. Not changing workouts constantly to hit different parts of the muscle. (But do some routines long enough to use progression. Soreness from changing too often is not a sign of building strength faster; it can even prevent us from putting in the effort needed.)
3. Staying in your comfort zone by doing the same familiar workouts and not pushing harder for the last bit of extra that often makes the difference.
4. Going low carb. The right amount of carb can assure that protein is not being used for energy instead of for building new tissue.
5. Staying in calorie deficit from dieting. The body needs fuel to grow new tissue. Even if you stress it, it will not grow new tissue, which is "expensive" unless it perceives there is enough to do all its other work. You may need only 100 calories a day more, but you may need more. Now is the time to prevent problems later from having worn away when it would have been easier to gain it.
Thanks Cori, love this advice. Your workout space is super cool
Great info! This video totally hit home for me. Thanks for addressing peri menopause and menopause in your videos! Super helpful!
So glad it helps Lauren! It's key we realize that our needs will change with age and that's not a bad thing...just a reality we need to address!
I surf around youtube for advice and workout, ... always happy to come back to you for the accurate and real info. Thank you 😘
Thank you Cori. You're my go to for health and fitness tips. You explain everything in simple, useful terms which allow me to make informed decisions. Many blessings!
I'm so glad the videos help!
Perfect!!!! Always loved your content.
Thank you for reminding us that rest builds muscle, is so easy to go too hard,too fast. And for the tip that we need good carbs for maintenance 😊
Thank you. Just what I needed 💕👍
Thanks for this great information. It was an eye opener for me as I am in the menopausal phase and need to train differently.
This is me. Sigh. I have spun my wheels for years (decades) overtraining and undereating. It wasn’t intentional, it just happened. I’m trying to pick up the pieces now. I’m close but can’t quite get over the hump of putting on more muscle. How do I fix this without overtraining? I eat plenty now. What does your workout and training schedule look like? You’re such a warrior Cori, please help. 🙏 I love your videos and I nod “yes” throughout, chuckle sometimes, and watch again also to absorb the education. Thank you 😊
Hi! Great info! After listening now I understand why I’ve gain 20 lbs over the last 5 years… during perimenopause and now I’m in full menopause. I used to be a runner for many many years.. and mostly HIIT workouts consistently. Currently I don’t run I feel it’s too hard on my body. I’ve tried weight training but i always stop because I gain more weight and bulk up when I do… I will now try to figure out my diet and macros!
Eating enough and eating more carbs is what I’m struggling with. Came to this conclusion on my own when I started to eat more carbs and liked how I looked but then fell off and went back to old weight loss habits. This video just confirmed everything! I’ll also try to stay on a steady regimen of exercises while increasing weight and over all challenging myself. Thanks for this very insightful video!
Love the nuance and detail. You look incredible and are such an inspiration👌🏼
Thank you! Glad the tips help!
I'd never heard of a "dirty bulk" before watching this video. As always your videos are filled with so much useful information.
hehe fun fact?! ;-P
The habbit is become in 2 weeks by yourself. Its the first goal you need to go further. (Its the basic Psychology known you need) You need half year to see progress naturally. Thanks Cori
Sound advice Cori 💪 Thank you for sharing. Have a spectacular week 🥰 =) Jesse
Thank you Cori.
This video was really helpful! I’ve gone through the weight loss stage and even so I’m training hard 6x a week I was really scare of stopping the calorie deficit. I will now change that to 200 calories more and keep working. Thank you!
Yes . Eat eat eat . Not enough calories is spinning your wheels. Great info 👍🏼👍🏼👍🏼👍🏼👍🏼
Great video! Thank you for posting this. It was very helpful.
Glad it helped!
This is useful information! I need to course correct, I knew I was approaching this process incorrectly I just couldn’t pinpoint how. Thank you for sharing this!
I think we're all always learning and tweaking! Glad these tips could help clarify some tweaks to make!
Great information. Thank you
Thanks for sharing, good info 👍
I love this vid! Super educational and helpful. I'm curious, have you ever used Next Level Diet? I got a personalized muscle-building meal plan from them and I love it.
That’s good to know. I’ve wondered how it is. How do they determine it? What info do you tell them? What do you love about it?
Show!!!👏👏👏👏
I want to gain muscle AND lose fat. The two goals aren’t mutually exclusive.
I agree with the rest of the tips in your video.
They definitely aren't mutually exclusive. And even in maintaining our results, we aren't standing still. However, I think it is key we have a primary focus. If you want faster fat loss, you will potentially want to go toward one end of the continuum over if you want faster muscle gains. Here's a great article on body recomp too that you may find interesting - redefiningstrength.com/how-to-build-muscle-and-lose-fat-at-the-same-time/
I appreciate all of your great info! I've been following your channel for years. I have a training plan that focuses on climbing and skiing and this summer will include hard labor as a wildland firefighter that will be 16 -21 days on with 3 days rest for 4 - 5 months. What recommendations do you have to maintain my strength gains, but not overtrain or not recover? Would more PT / Yoga strength be best?
very nice video!
Great tips for this 52-year young viewer. How about a post of “BALANCE movements” (like the single leg RDL you showed). But would a SINGLE kettlebell be better as core deals with offset weights? (BK in hand opposite as straight leg).
Have you ever used a balance board?
My hardest point is building my upper body strength, back and arms.
As Cori has said or implied, the last thing you want to do is probably the first thing to concentrate on. She has videos for upper body.
Love your tops by the way... Where do you buy them please?
Hi Cori
Can you do a video on body recomposition best approaches and strategies?
I think that's what all her videos are...:) Train all the muscles for strength- maximum effort- twice a week, eat enough protein and keep low-nutrient food to a minimum, working them into your macros, do low key movement on other days. I would add to be sure you are enjoying the rest of your life.
I seldom have a day without some kind of training but the the lowest level that I'll go is Yoga. I did intervals on the track, weights and tennis on Sunday and my body was quite sore Monday morning and I just did a bunch of Yoga poses. Sometimes the body just says no. One question: what do you think of the PowerBreathe? Is it worthwhile to do breath resistance training? Say, as opposed to just doing interval training?
I love your shirts. Not so sure about those pink cookies though. 🤣🤣🤣
do you live in the Mojave? I love the background
Thanks for the information and your arms and abs are beautiful!!!
Cori, what's the best useful macros app, please!? thx thx thx
do you have a video on how aging effects your results. I am 70 and i am always sore. I am 5'1 and weight 136. Getting down below this requires a huge calorie deficit; protein and salad basically. I would like to be able to actually see my body change before its too late to do anything about it, lol.
I was doing daily HIIT/tabata but have reduced that to every other day because I am sore and tired. Any suggestions?
What meal tracker are you using? I was using MyFitness Pal, but now there’s a charge to use the scanning feature.
I’m in my early forties and have gained fat wear I never have had it before. I haven’t worked out for a decade but want to start lifting weights for my bone density and to get back in shape. Is it best to diet and lose the fat first or to jump into weight lifting? I’m 5’4” 119lbs. Growing up and all through my 20s and most of my 30s, I was naturally thin. Since I have never had to work very hard to maintain my muscle or physique before, I do not know where to start now.
I usually do a recovery day and just go super light, rather than complete rest. What are your thoughts on that strategy?
I'd be interested to know too. in my current program I have 2 rest days/week when I do pilates (w/ a resistance band, so still challenging) and maybe a short weight training session.
@@oksanakaido8437 Yeah! I like to Tai Chi and stretching as my recovery work, myself.
Well is there any hope for those who want to gain muscle post menopausal?
A silly question: what brand are your training shoes? The pink ones in the beginning of the video..They look great..thank you!!
They look like Asics, but I could be wrong.
They are Asics. But they discontinued them like 4-5 years ago now. I just bought a ton of pairs at the time when they did because I loved them haha
Do you have a day of eating video?
Cori I am 68 yrs old 5’4” and weigh 110 lbs. I have been lifting for over 25 yrs and up until I had a total hysterectomy in 2020 was muscular. Since the hysterectomy I cannot regain the muscle I had even though I lift as much as before. I’ve lost so much elasticity in my skin. I will say I do not eat a clean diet. Actually never have. Is there a way to regain the muscle I once had?
So if I want to lose weight and gain muscle what do I do, can I do both at the same time?
Do you have online training?
I'm almost 50 and been dx with degenerative arthritis in my lower back and runner's knee. How can I lift to gain muscle and workout if I'm in pain? Thanks
The key is first addressing those aches and pains. And there are always ways to modify moves to work around. Plus in correcting those recruitment patterns, you may even find some of the rehab helps you get started building muscle. Lifting may be bodyweight for many to start with proper fueling. If it challenges you, it will change you.
@@redefiningstrengthOC thank you
Some (me) can build without carbs. It's not one size fits all. Find what works for you. When I add in carbs, my blood sugar is not good. My metabolic health is more important than getting to eat some carbs. Many definitely can NOT eat carbs as we get older.
I am so confused! :( I work out before breakfast because working out with food in me upsets my stomach. You say I should eat carbs before working out. What would you suggest? Also, you say one should eat more to build muscle. But, how do you know you are working out hard enough to build muscle instead of fat?
I don't say you have to eat carbs before working out? I mention you can help increase your carbs by timing them AROUND your workout, but that could even be doing more AFTER. :-) And if you work out first thing in the morning, a big dinner as well can help you make sure those stores are still fuller when you do train first thing in the am. And through our training we can't build fat. It would be overconsumption of calories. But that is where progress pictures and watching our numbers in our workouts and even taking body measurements is key.
I am good with all but #5 carnivore for life.
Glad you found what works for you! Hope that you find that sustainable and are commenting the same thing in 5 years :-)
Absolutely!! Your life will be long and healthy!! Brain included 😊
Muscle and strength is sexy at any age!
I need to peruse the blog version of this instead of skimming it.
So let’s say you are continually hitting PRs week in and week out, but you don’t see any additional muscle development. What do you then?
Dang it unicorn girl. I now have to delete your subscription.