How to build muscle naturally over 40 & around menopause

[@the3dsmom]

How do you start ? Were you already working out prior to Covid or did you start at home???

[@MelissaNeill]

Check out my online programs - they are all done from home www.melissaneill.com

[@margprincess]

I just started with Low impact 15min Hitts with 20sec sets, 4x a week. That way I didn't feel like I was killing myself. I focused on strengthening my knees, back and core which were all shit. I also reduced all white sugars and fasted for 12 hours in 24! Its a start and pretty easy to do. Than I started with Melissas workouts about 4 months after. I have transformed my body but nutrition is key if you want to reduce all fat and proteins are key to build muscle!! Thats just how I started!

[@rwashington-jones]

Melissa is AMAZING! My husband was an accomplished NCAA Hall of Fame wrestler (back in the day) and he is highly complimentary of her foundational approach to fitness. He says Melissa is teaching what his college coaches and trainers taught him! No hype! No fraud! All fact!

[@ananda-priya1609]

Accepting building muscle will take a long time is a necessary mindset. I started weight lifting Jan. 29, 2021. I’m just finally seeing some muscle. I had a lot of fat to lose so it takes longer to see the muscle. One word … discipline… so many times I wanted to quit. It feels good to finally see results, 2.5 years later.

[@MelissaNeill]

Thank you for sharing this! ❤️

[@nicki4992]

Thanks for sharing this with us, I am a year in the gym , strength training and recently added more cardio to my schedule, I have lost 1 stone in the year . So I am now 15 stone 9lbs..I do a H.I.I.T class once a week, 2 spin class snd 1 body combat class. I need to address my nutrition but I don't drink or have fizzy drinks but I do like snacks. Although when I am focused and use my calorie counter, nutracheck I can see pounds come off which I was seeing by the end of last November, I wwnt down to 15 stone 3lbs. I will know be watching your nutrition videos, I am looking forward to being educated on macros x❤❤..I am 47 years of age and I do strength training 6 days a week with 25 mins treadmill incline walking. I get it that my age is slowing me down, lack of hormones no doubt, and I am yet to start going through the change, so I just keep tapping away patiently, I was in amazing shape 2 years ago. My increased weight does not define me and I definitely want to be fabulous by the time I am 50 years young ❤❤😅

[@wendywertz8828]

54 menopausal and you inspire me and I’m heading to the gym to lift weights with my amazing husband today ! Thank you !

[@jenng5925]

I’ve been strength training at home since March and can see muscle formation in my arms without flexing. It’s time for me to increase my weights which means another purchase. I don’t mind spending the money though because leaving home to do a workout is not something I want to do. I’m pretty disciplined so this works well for me. Looking forward to gaining more muscle at 51.

[@MelissaNeill]

You can do it! 💪💪

[@benatural49]

That’s me too! I need to buy more equipment so I can go heavier working out at home which I absolutely love and it keeps me focused.

[@traceysutton4427]

Well thank you. You have answered all my questions in this video. I’ve been training with weights for about 2 years and I’m not really happy with my results. I was working out in the morning having fasted for 6 the previous evening, having a protein shake at 12. I was feeling a bit fed up. Over the last 2 weeks I have changed my eating and changed my workout routine. I don’t think anyone I have watched has ever said it takes work over years to gain muscle. They made it seem like just months. Great video. Thank you

[@rebelgurl7948]

Finally someone that gives examples! Carbs are important and you gave a few examples. Finally someone that gives examples of how to workout out with the body split and gives examples. Bravo

[@margprincess]

I am 49 been following you for over a year. I have transformed my body with dumbbell workouts for strength and Hitts for calorie burning all at home. Im going to Vegas for my 50th in Sept, and Im going to wear that bikini!!! Thank-you Melissa!

[@MelissaNeill]

Yes! Wear that bikini and wear it proudly! 🥰🥰🥰

[@margprincess]

@@MelissaNeill Thank-you! You really are my inspo ❤️

[@lisapearson78]

Bravo!👏🏼 really appreciate your solid advice and loved that you didn’t start “selling “ five minutes into the video. I’m subscribed and so glad I found you. I’m 61, go to gym five days a week. I enjoy my gym family so much. It benefits me mentally as much as physically. Keep the good information coming!

[@artbylynnnorris]

Im so glad you said it takes time, i was feeling very defeated about 6 months ago, thinking my changes were so small comparing myself and thinking ive been doing this 18 months and i dont have huge definition, it was a Joe Delaney video where he went through how he looked over the last 10 years and talked about his fails and gains that really made it make sense, he was technically 10 years into rhe process, a video like this qould keep it real for us all Melissa photos of your journey.

[@MelissaNeill]

Yes it’s all about consistency. I hope everything gets better. ❤️

[@condesabeatriz9303]

Great video. I workout at home. Im definitely in peri-menopause at age 53. I am seeing some muscle, but will be adding creatine to my regimen. My "trouble spot" is my mid-section, which I know is all about nutrition. Thanks for the tips!

[@MelissaNeill]

You got this! 💪💪 I thank you for your support!

[@stephanieflye]

Wow... I'm on the way to the gym, and I'm 50. My exact thought was, "How do I build muscle at my age, and your video came across my phone.

[@MelissaNeill]

I'm so glad you found this video! 🙂

[@bee6684]

Look at God!!!!!!!

[@stephanieflye]

@@bee6684 won't HE do it?! Lol

[@rwashington-jones]

Melissa is AMAZING! My husband was an accomplished NCAA Hall of Fame wrestler (back in the day) and he is highly complimentary of her foundational approach to fitness. He says Melissa is teaching what his college coaches and trainers taught him! No hype! No fraud! All fact!

[@deeannkan7394]

I’m 56 ( menopause/Hashimoto/cirrhosis of the liver) but I am healthy and work out every day?! I used to run a lot, but now I know that Weight training is what I want to do!! I’m new to your channel and I am excited to learn from you?! Thank you for sharing your life experiences with us❤ Deeann Kan

[@Grace.ecarg7]

Electric physique, Melissa! Solid advice too. What's your kettlebell weight at 4:32?

[@lililuciaschmuil7943]

Love this. I started seriously strength training for the last 2 years and now am 50. I have a high protein diet and do cardio 2 x a week more power walking and do a light jog. My body has changed tremendously and it's time.. I had to also choose exercises that suit me. I tend to put on weight around legs and store fat there a lot more so so do heavy 2 x leg training. My upper body is much easier to train.

[@lililuciaschmuil7943]

2 x week leg training. Squats, rdls etc.

[@MelissaNeill]

That's fantastic! It's amazing how strength training combined with the right diet can bring such noticeable changes ♡

[@melissam1569]

Thank you Melissa for all your help

[@Spanglefangle]

Melissa, what strength level do you work at in the gym? I imagine you're at advanced or elite. You're very inspiring!

[@triciaseddon4301]

Keep showing up !!💪💪💪💪

[@neshasullivan3798]

I love your channel.❤ I am 52 and I am at the beginning stages of strength training 💪. I'm taking your tips down very seriously. I have to lose 50 pounds.

[@MelissaNeill]

You got this!

[@VEBlessed1]

I have been strength training from home for a year. We have all kinds of machines and weights. I lost 20+lbs in that year. It has been slow, but I think I finally got my protein right. I feel muscle, but the fat just isn't melting and I have plateaued. I remember you saying it takes time and you reinforced it here. I feel good and strong and I will be 50 this year. I am on HRT and not sure if I need a higher dosage because I still have night sweats and throughout the day. I am currently changing my mindset from a 1 yr plan to a 5 yr strength training plan. I need to keep telling myself that this body is not 25 or 30 and just needs extra care and love. Slow and steady is how I have to win my fitness race now. I'm also thinking about adding cryotherapy. Have you tried it? Thank you for the information and inspiration. ❤

[@triciaseddon4301]

Trust the process 💪 I'm 53, have been working out for 3 years, and weight training properly for 2 years at home, I also do a bro split an sometimes you do wonder why your not seeing progress, but then one day you will start to notice something change, just a small change but they all add up. Just this morning I noticed that the top of my thighs are much firmer 💪 keep going you got this 👏

[@VEBlessed1]

@triciaseddon4301 Thank you so much! Yes, when I do see those small changes, I get so happy. Also, just being able to do daily items, standing for longer periods to cook or clean, carrying groceries, going up and down the stairs and not being winded. I'm around 180 lbs, and my first goal is to get to 150. Having a faith mindset of believing I am more fit before it actually manifests is key. Having the knowledge from good people like Melissa and so many others is the joy (what you know, not a feeling) that will lead in keeping consistent, coupled with faith Hebrews 11:1. Yes, ma'am....WE got this. I wish you much favor on your journey, sis!

[@HighCaliberCAM]

sometimes you need to make a slight adjustment to your macros (either up or down). You might need to increase protein and create a small calorie deficit to begin to see more changes. OR depending on symptoms you might need to take a little break.

[@sabrinafair4965]

I will be 50 next year and HRT did not agree with me at all so I switched to a homeopathic one at my local health shop. Menopause support by Vogel saved my life it took a couple of months but now my symptoms are minimal. I also limit sugar and spicy foods swapped bread for wraps and eat spinach raw in salads everyday. I do Pilates daily (from KZbin) which has really changed my shape. You are doing so well it takes forever for me to lose weight I concentrate on how my clothes feel I do not weigh myself ever as I find its counterproductive, Menopause sucks but trying different things and researching healthy eating really makes a difference I just wish this was talked about more and taught in schools for girls 💜

[@wendywertz8828]

Too high of cortisol and blood sugars will cause those hot flashes . No need for hrt if you address stress and eating too many things that raise blood sugars higher . I did hrt and got off all of it once I addressed the cortisol adrenal connection ! Our adrenal glands make 85% of our hormones peri menopause and post menopause so no amount of hrt will fix that issue take care of your adrenal glands and keep cortisol low by nutrition and recovery low stress time

[@jenniferalder767]

I just started taking hormone therapy pellets two weeks ago at 46 and I started a calorie surplus. I eat an hour before the gym and after the the gym each day. It’s hard to not worry about the calorie surplus but I really want to build muscle. I am 5’4 and 125 pounds. I weigh and measure all my food. 40/40/20 macro split, so I get over 180 grams of protein each day. I use protein powder, creatine, and bcaa and Collagen each day.

[@MelissaNeill]

You're doing a great job staying dedicated and focused on your goals!

[@ArleneFranco-c7l]

I appreciate the social mimicry provided by the gym.

[@organizerofthingsandstuff]

Thank you for this information

[@daysoftheboo]

I've noticed good changes in my body when I increase protein intake I definitely want more muscle I've heard so many good things about creatine but I'm scared to take creatine because of my osteoporosis is it safe to use creatine if we have osteoporosis or other health conditions? I'm definitely so happy that it's never too late to build 🙏🏻 I spent twenty years breaking down my body losing muscle and bone now I'm going to build muscle and bone and burn this stubborn body fat belly fat off but I'm a little worried about using creatine if it's safe for me?

[@MelissaNeill]

It's always best to consult with your doctor first about taking anything.

[@pres4954]

Such a helpful video!! Would love your thoughts om belly fat that appears around this time!!

[@MelissaNeill]

I've done tons of videos on belly fat please check out my channel and subscribe.

[@brigs1856]

Been watching your channel for a while. Im preparing to start working out and get healthier. Im wondering if you could do some videos on what to eat. Im an emotional eater and need to figure out a plan how to choose healthy meals. Im a visual learning so any videos where you share some healthy meals would be an amazing help. xx

[@MelissaNeill]

Hi! Feel free to check out my free nutrition guide with meal plan from my website: melissaneill.com 😊

[@barbaramallow3870]

Great summary, thank you! For your weight training, what do you do for sets and reps?

[@matti.972]

Very helpful. Do you take vitamin D or omega?

[@mmm81m6]

I've been hitting the gym 3 times a week for the last 3 months with consistency and I have already seen improvements in terms of muscles build, loss of fat around the belly area, and I feel really energetic (no fatigue)...I just wonder why I didn't do this in my 30s when I couldn't stick to the routine of exercising.

[@MelissaNeill]

That's awesome that you've been so consistent and are already seeing great results! It's amazing how our mindset and priorities can shift over time. Sometimes it takes a bit of life experience to really find the right groove, and it sounds like you've found yours now! Keep up the great work.

[@angelmac6808]

I just found your channel! Thank you for sharing 😊

[@MelissaNeill]

Thanks for watching!

[@eattoliveveganstyle65]

Research says you can still develop muscle with IF, it maybe harder, but you have to be eating the correct amount of protein for your body. I’m not going to give up because IF has helped me effortlessly lose my waistline

[@MelissaNeill]

I have yet to find a menopausal women that has built significant muscle on an IF protocol. If I do I will get them onto my channel. That's a promise!

[@pamelamorgan2629]

Thanks for sharing

[@pooh-bunny9249]

Great video Melissa! What are your thoughts on body weight exercises instead of using added weights?

[@MelissaNeill]

It's good

[@evadamonte3409]

I am 46 with healthy lifestyle and gym 6 days a week . But let me tell you it’s extremely hard to build muscle like yours just naturally. I would appreciate if you being honest and share the extra supplements that you take to build these muscles. Only food and creatine with great lifestyle doesn’t build.

[@MelissaNeill]

I’ve always been vocal and transparent that I’m a completely natural athlete if that’s what you’re implying - I’m anti performance enhancing drugs as it will shorten your life and give you health issues. My advice to you is take your time and be patient- ensure you’re getting high quality nutrition before and after training. Taking in enough carbs was massive for me as they are a building block for muscle. I have been doing this for 7 years so it takes time. You also need to understand genetics will play a huge part in this. Keep going with it and don’t give up. I didn’t notice a significant change for over 2 years as I didn’t have my nutrition dialled in. Contact us on [e-mail] if you’d like help

[@amelianatoli7504]

@@evadamonte3409 it's very possible to build that much muscle naturally. Everyone is different. Not everyone is going going to be able to lower bodyfat to get that level of definition, or want to do that. She does emphasize nutrition.

[@dennisdonaldson2127]

⌛ Find🔥God🔥before its too late. We are living in the last days.⌚The clock is ticking. 👑Jesus👑is coming🗡🔥 💪🦁🙏💯keep putting in that work🏋

[@wendywertz8828]

Make your own bone broth drink some daily it keeps the gut healthy , joints , and muscle recovery great ! No need for the processed crap expensive supplements!

[@angelmac6808]

Hi Wendy do you have or recommend a video that shows how to make your own bone broth? 😊

[@muaruutjivikua115]

Hi Melissa, how do I get hold of you? From, Namibia 🇳🇦

[@deannabarnes3771]

Good knowledge

[@sonjathompkins5201]

Love your videos! Do you recommend doing the same exercises each time you exercise? Like the exact same sets when you do upper body ect.?

[@MelissaNeill]

Yes you can!

[@supercat438]

Hi Melissa, thank you as usual for your very clear and helpful video! I am taking protein powder (plant-based) without any issues. I tried BCAA and creatine but they really upset my stomach. Who knows why, maybe I am intolerant. Do you know if they are methods to become more tolerant of them, or should I just give up? Thank you!

[@MelissaNeill]

Thank you for your amazing support! 🙏 No, not really. Better to check in with a health professional. 🙂

[@HighCaliberCAM]

@supercat438 always check for excipients in your supplements. Good quality BCAAs and creatine monohydrate should have no fillers. Whenever you start something new, go slow, and only introduce one thing at a time. Your body needs to acclimate to whatever you're adding. If it irritates your stomach, reduce the amount.

[@supercat438]

@@HighCaliberCAM Thank you very much! I'll do that! I didn't check the excipients.

[@user-ds2tg6gc6x]

Melissa, besides Creatine; what is the name of that powder for helping sore muscles?

[@MelissaNeill]

Hi it's BCAA or Branch-Chained Amino Acids

[@esinfa]

6 weeks of strenght training 3 times a week and prioritizing protein I gained 300 g (around half a pound) of muscle. I am a little dishartened however wonder if it is normal. I am 44 years old and take HRT since 41.

[@MelissaNeill]

Muscle growth can be slow, especially as we age, so don't get discouraged. Stay consistent with your training and nutrition, and the progress will come! Keep it up!

[@esinfa]

@MelissaNeill thank you🌸

[@cindysilver3988]

Do you have a program just for strength training and not an eating plan? I follow a WFPBD and would like to continue that.

[@nevila121]

I’m 46. I’m doing kickboxing 3 to 4 times a week. Is that effective or should I just do strength training

[@dasiy0522]

What about doing 3 full body workout days?

[@srice12]

I have been lifting for years but had a huge setback 3 yrs ago when my hip went downhill and had to do replacement. Then I had my breast implants removed and then had a toe surgery.. so alot of surgeries in a 3 yr period. Along with all that I have been perimenopause. So now my set backs are, migraines that hit me and hang for days at a time… ugh… so I feel like I just cant get past all that to move forward to build more muscle, I built quite a bit buuuut then Ive been getting g set backs since I got back from vacation in August, now I feel like ive lost what ive worked hard for. Idk… how do you deal with the hormonal headaches so you can move forward. And how do you get past any plateaus???

[@MelissaNeill]

I’m really sorry to hear about everything you’ve been through. For dealing with hormonal migraines, I recommend keeping track of any patterns-like what triggers them or any specific times in your cycle when they tend to occur. It might also be helpful to consult with a healthcare professional about potential treatments or lifestyle changes that could alleviate them. As for overcoming plateaus, focusing on your nutrition can make a big difference. Ensure you’re getting enough protein to support muscle growth and recovery, and consider varying your workouts. Sometimes changing the intensity, type of exercise, or even the order of your routine can help jumpstart progress again.

[@srice12]

@@MelissaNeill okay thank you so much!

[@rehemaparmena4714]

How about 3 full body days if I'm 43 and fairly athletic, got baseline fitness?

[@arkitamichelle2770]

Because I wake up at 5am I workout at that time then I eat carbs and protein. Would this way of eating build muscle?

[@MelissaNeill]

Working out early in the morning is not a get out of jail free card. You still need to eat before training. I did this for years

[@HighCaliberCAM]

Please eat before working out. You'll have a much better workout because you'll have replete glycogen stores and you'll be able to have more energy to complete your workout.

[@renadempsey842]

You are amazing!!!

[@MelissaNeill]

Thanks so much!

[@ashrafjafari9119]

I've just begun strength training , and I'm so happy finding you here . By the way, the video is very helpful. Thank you❤

[@MelissaNeill]

You got this!! 💪

[@wendywertz8828]

I do the 10X program 2 days a week . Check it out it’s on mind valley KZbin channel and been very studied to produce far better results than going more days a week to the gym . I’ve gained more muscle doing 2 days a week strength training 10X routine in less than 30 minutes each time ! Less time more gains than any other system of lifting ! Absolutely no need to be at the gym lifting more than that ! I used to do that any my husband too and we’ve both seen huge gains doing 2 days a week 10 X routine in 30 minutes and we used to go a lot more and due not see the results we do now !!!!!!

[@anquiette100]

how much carbs do you eat per day?

[@ShaunteBurris]

Can I take amino acid with BCAA and creatine together

[@MelissaNeill]

Yes you can!

[@ShaunteBurris]

Should I take amino acid and BCAA together?

[@MelissaNeill]

Yes you can!

[@ellinidatriandafilo5710]

How long does it take before you actually see any results? I’ve been incorporating all Melissa’s been saying increase protein, strength, training and it’s 11 days I don’t see ANY changes.

[@MelissaNeill]

Hi! This actually depends on the person but please check out this video where I go into detail about this topic. Here's the link kzbin.info/www/bejne/hHjXlptqgayBpqc 🙂

[@ellinidatriandafilo5710]

@@MelissaNeill thank you!! I watched it. It was very informative. I’ll give it some more time..🥰

[@spl8017]

When preparing for a competition, do you stack peptides or anything else? You look amazing, and I have friends that compete and most of them take some sort of HGH to look like that.

[@MelissaNeill]

I absolutely do not do any of that. All my supplements are already covered I thus video. In my opinion coaches who get women to take these - it’s because they don’t have the skill to coach someone to stage. Look out for competition prep vid next week

[@spl8017]

@MelissaNeill wow, that is impressive - incredible results. Thank you so much!

[@deborahc7113]

do u still do hrt? y r ur hormones low then

[@susanl.3580]

Melissa 😂 I started today with a goal of eating more than 100 grams of protein. It takes effort to eat that much! Is it OK to take double scoops of whey protein to add it to my day?

[@MelissaNeill]

I'm sure you can do it! 💪

[@proanimaluver6487]

Your a 120 pounds of FIT!!!!

[@lameshahale2990]

Yes she is!!!! 🔥❤️🔥

[@anquiette100]

how much carbs do you eat per day?