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The mindbodygreen Podcast
543: How women should eat, exercise, & recover to gain lean muscle | Alyssa Olenick, Ph.D., exercise physiologist
Jun 2, 2024
Exercise physiologist Alyssa Olenick discusses how women should eat, exercise, and recover to gain lean muscle. Topics include differences in exercise between men and women, signs of energy deficit, assessing recovery, ideal protein and carb intake, benefits of creatine for women, resistance training tips, lifting to failure, maximizing a 30-minute workout, switching up routines, staying active on off days, and the benefits of taking the stairs.
01:15:19
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Quick takeaways
- Gradually increase weight in resistance training to gauge muscle growth efficiently.
- Incorporate compound movements in resistance training for balanced muscle development and strength enhancement.
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Starting with Comfort
Start with resistance training in a way that feels comfortable and gradually work towards heavier loads. Focus on developing a routine and habit even if you initially underload yourself, easing into the process is more beneficial than aiming for perfection from day one.
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