041 | How to Build Lean Muscle Mass + Recover Faster From Injuries

This week on The Hero Movement Podcast we explore some of the best strategies fo building lean muscle mass (whilst minimising fat gain), and we touch on the PEACE and LOVE approach for dealing with injuries. 

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This Week on The HERO Podcast:

🗣 Introductory Content:

05:10 – A new study highlights the negative impacts of social media on teenagers, from sleep interruption to low self-esteem. 

  • How the rise of social media has paved the way for cyberbullying.
  • Should Instagram remove the like counter from posts?

❓ Questions & Answers

 12:57 – What are some of your top tips for building lean muscle?

  • The importance of the basics when it comes to nutrition and general wellbeing, including protein requirements.
  • How to train to encourage muscle building and few different ways to approach your bulking phase.
  • Intermediate to advanced strategies for calorie cycling and intermittent fasting. 
33:33 – What is the best protocol for recovering from injuries?
  • Why RICE might not be the best protocol to follow and how it might actually do more harm than good.
  • The problems with ice when it comes to promoting recovery (and what to do instead).
  • How you can effectively support the injury recovery process following the PEACE + LOVE acronym. 

🔗 Resources + Content Mentioned


Online Movement + Mobility Course

Mobility RESET

A 28-day mobility program that hits the RESET button on your body. Develop functional mobility, improve performance + build the foundations of movement freedom.

The HERO Newsletter

Free Movement + Wellness Resources

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Picture of Luke Jones

Luke Jones

Luke Jones is a Movement Coach, Wellness Enthusiast, Online Content Creator, and Founder of HERO Movement. Through articles, videos, courses, and online coaching, his big goal is to help people discover freedom of movement and create lives filled with well-being & adventure.
Picture of Michaela Salacinski

Michaela Salacinski

Michaela Salacinski is a fitness enthusiast and online content creator. She works as a freelance writer with natural beauty brands and wellness companies. She also shares awesome fitness & wellness tips on Instagram & YouTube.

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