065 | How to build muscle with group fitness workouts

FREE QUIZ: ⁠⁠⁠⁠⁠⁠⁠⁠ working out and eating healthy but aren't where you want to be? Take the quiz and find out why: ⁠HERE⁠ Find the missing pieces in your nutrition routines so you can level up.If you’re putting in the work at workouts like F45, eating healthy, and still not seeing the muscle definition or strength you want, this episode will show you exactly what’s missing. Learn how to train with intention using progressive overload, what it looks like to push your muscles to failure, and fuel your body properly so you can finally build muscle, feel stronger, and stop spinning your wheels.Related episodes: How to structure meals and snacksGet 1:1 support with your fitness and nutrition goals: ⁠www.onepercenthealthier.co⁠For more of One Percent Healthier's tips, join the weekly One Percent Better Letters here: ⁠⁠⁠⁠⁠⁠⁠⁠Email Newsletter⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠. This is my weekly newsletter where you learn one thing each week you can do to build momentum towards your health and fitness goals, to do the deeper work, and be 1% Healthier for life.🫐 Book a single nutrition consultation here: ⁠⁠⁠⁠⁠⁠⁠1:1 Game Plan⁠⁠⁠⁠⁠⁠⁠📩 Apply for 1:1 coaching with Megan: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠1:1 Application⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⭐ ⁠⁠⁠⁠⁠Connect with Megan: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Instagram⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠, ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠TikTok⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠🔔 Subscribe for weekly episodes on mindset, fitness, and nutrition. If this podcast helped you, leave a review and share it with a friend who needs to hear this.Timestamps:00:00 – Why you’re not seeing muscle results (even when doing everything “right”)01:00 – Intro + free nutrition gap quiz02:00 – Why building muscle actually matters (beyond looks)03:30 – What progressive overload is and why it’s key05:00 – 5 ways to apply progressive overload (without just lifting heavier)06:00 – Understanding RPE (rate of perceived exertion)07:30 – How hard your sets should actually feel08:30 – Signs you’re not lifting heavy or challenging enough09:30 – Simple ways to increase intensity in group fitness classes10:30 – Why rest matters (and common F45 mistakes)11:00 – Choosing stable exercises to maximize muscle growth12:00 – Why form matters more than weight13:00 – “Failure test” to know if you should go heavier13:45 – Nutrition basics to support muscle growth15:00 – Why under-eating is holding you back15:30 – What to eat before your workout (simple carb strategy)17:00 – What to eat after your workout (protein + carbs)18:00 – “Good, better, best” nutrition framework