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Muscle mass isn’t just about aesthetics—it’s crucial for maintaining strength, energy, and a higher metabolism. But if you’re over 35 and haven’t spent at least a year focused on building muscle, there’s a reality check here: you’re likely losing up to 1% of muscle per year since the age of 30. That’s muscle loss due to aging, and if left unchecked, it can lead to weaker bones, a slower metabolism, and less functional strength.

Building muscle after 35 takes intention, planning, and dedication, but the benefits are life-changing. It can make daily activities easier, boost metabolism, and help you stay fit and healthy in the long run.

• Eat the right amount to support muscle growth while staying lean.
• Prioritize protein intake consistently every day to fuel muscle maintenance.
• Incorporate strength training with progressive overload to push your muscles and encourage growth over time.
• Work with a coach; time machine to your best results - surpass what you think possible
• you need that outside guidance for your training to maximize your results - technique and form can make a world of difference in achieving your muscle-building goals.

Building muscle isn’t just a physical shift; it’s a psychological one. Many people find it tough because the visible progress is slower and less noticeable than with weight loss. Add in factors like social expectations, the pressure to be “bikini-ready” by summer, or even fluctuations from things like PMS, and it can feel like a constant struggle to stay the course.

Here’s what you need to know to stay motivated:

• Accept that progress will be slower and less visible. It’s okay if you’re not seeing big changes every week. This is normal for muscle building.
• Remember the big picture. Building muscle is about creating a strong, resilient body—not a temporary look.
• Commit to your goals, even when they feel counter to social norms. Ignore quick-fix trends and embrace the longer-term benefits of true muscle growth.

. Building muscle is challenging not just because of the physical work but because of the mental patience it requires. You have to be okay with not seeing much progress, or at least not seeing it as fast as you might want. That’s hard. You might feel uncomfortable in your clothes for a while, you might feel bloated, especially around your PMS if you’re a woman, or just a little out of place in your own body sometimes. And those feelings are tough – they can mess with your motivation.

But that’s what it takes if you want to build a solid, muscular foundation. And yeah, it’s probably harder to stick with because it’s not what’s promoted out there.

people give up on building muscle because they’re not mentally prepared for the slower progress. But if you stick with it, if you push through the slow stages and keep doing the work, I promise, it’s worth it. You’re building something sustainable and strong – not just a quick fix.

Nikias; fuelling your body to train hard and build the muscle and strength you want. Importance of fuelling well for gains and prioritising performance for the physique you want

* hard training isnt alwayss for growth

- effective sets

- progressive stimulus, debunk it and mistakes

- EMG

** honest effort

** 8 second reps

1) short-term - peri-workout nutrition

2) long-term - the importance of being at least around maintenance caloires, if not in a surplus, in order to fuel training adaptations

Talk about me doing all the right training and training hard but then not having enough fuel there

It worked until it didn’t

The worst fate is grinding so hard but not eating enough to see the changes youre hoping for

3) pros and cons and differences between maintenance and a surplus. Thoughts?

- different sensations so things feel tight

Training is the trigger

Nutrition is permissive

* moderate surplus

The ONE thing that holds people back from seeing results

@nikias_fittotransform

the one mindset shift that will help you stay the journey for your best results

note.... its not only the scale weight that can set you off, its not only seeing yourself in progress photos either. its the constant body checks, mirrors, how your clothes feel. yes even that...