Muscle Gain: A Realistic Timeline and Key Factors That Impact Progress

The Obesity Guide with Matthea Rentea MD

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We often hear questions about how quickly we can lose fat, but recently, someone flipped the script and asked me, “How long is it going to take me to gain muscle?”

Building muscle plays a vital role in maintaining functionality, metabolic health, and quality of life. While fat loss often steals the spotlight, it’s crucial not to overlook how vital muscle building is, especially as we age. Plus, it’s essential to understand that losing fat and gaining muscle are two completely different processes.

Join me for this week's episode, where I’ll share practical tips for optimizing muscle gain and discuss specific factors, like protein intake, that influence your progress. If you are in a stage where you want to optimize and prioritize muscle mass as a key component of your health and fitness journey, be sure to tune into these key insights on how to set yourself up for success!
References
Ep. 66: Sulfur Burps on GLP-1 Meds
The Muscles & Mindset™ Program: 10-Minute Workouts, Three Times a Week to Keep Muscle and Shed Body Fat
The Top 5 Mistakes That People Make When Starting a GLP-1
Until It’s Done…A Devoted Podcast - Dana Kaye
Audio Stamps
02:04 - Fat loss and muscle gain are very different processes, and Dr. Rentea highlights the need to maintain muscle during fat loss before focusing on building muscle.
05:47 - Dr. Rentea discusses the timeframe for gaining muscle, emphasizing that individual body types—ectomorph, mesomorph, and endomorph—play a significant role in muscle development.
07:42 - Gaining muscle while in a calorie deficit is challenging but still possible, especially with mild deficits and for individuals new to strength training.
16:11 - Dr. Rentea emphasizes the importance of a tailored approach to strength training and muscle maintenance, while encouraging small, consistent efforts in daily routines.
Quotes
“When we're working on fat loss, I don't typically see muscle go up. My main thing is we try with all our might to maintain every single pound of that muscle.” - Dr. Rentea
“Frankly, if you’re a woman and you’re not losing any muscle as you age, that is actually a win, because the norm, according to the data, is loss every single year.” - Dr. Rentea
“Most people are going to benefit from roughly 100g of protein—so roughly 30 grams, three times a day.” - Dr. Rentea
“Most of this battle is going to be won in the small moments.” - Dr. Rentea

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