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Metabolism 101

Episode 111: Why You Cannot Properly Build Muscle In A Calorie Deficit

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What’s up? Today’s podcast episode is going to go hand in hand with podcast 112. So next week’s episode is 111, which is lucky 11. But just know that today’s podcast will be related to next week’s. We will be discussing why you can’t build muscle properly in a calorie deficit.

This episode is going to be very interesting. Colton and I are actually moving, which is exciting but happening very fast. We have lived in Jacksonville, Florida for four years in a beautiful two-bedroom apartment overlooking the river. Now, we are moving closer to our families because Colton got a job offer. We have about two to three weeks to find a new place, pack everything, and make the move. It’s a bit nerve-wracking, but also exciting.

In the meantime, my parents will be traveling to Germany, so I can live vicariously through them. My mom will come and help me pack, and we’ll have some quality time together. I’m feeling goofy and excited for this new chapter in our lives.

Now, let’s get into the main topic of this episode, which is why you can’t properly build muscle in a calorie deficit and how it affects your fat loss progress. Building muscle requires three key factors: strength training with progressive overload, consuming enough protein, and getting sufficient rest and recovery time.

When it comes to strength training, it’s important to focus on progressive overload, which means gradually increasing the weight you lift over time. However, changing your workouts every week is not necessary. Using the same weight for about four weeks allows your body to adapt and stimulate muscle growth.

In addition to strength training, consuming enough protein is crucial for muscle growth. It helps repair and rebuild the microtears that occur during workouts. But there’s more to it than just protein, and we’ll dive deeper into this topic in the next episode.

So, if you’re not seeing progress in muscle growth or fat loss despite working hard and staying in a calorie deficit, it could be because you’re not giving your body the right stimulus through strength training, consuming enough protein, or allowing enough rest and recovery time.

That’s it for today’s episode. Stay tuned for next week’s episode, where we’ll continue discussing this topic in more detail. Thanks for listening!

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