The 7 Types of Rest and Recovery for Maximum Muscle Gain (Work-Rest Cycle) | Ep 273

Fat Loss, Nutrition, & Strength Training for Lifters | Wits & Weights

Player FM - Internet Radio Done Right

üç yıl önce eklendi

İçerik Philip Pape, Evidence-Based Nutrition Coach & Fat Loss Expert, Philip Pape, Evidence-Based Nutrition Coach, and Fat Loss Expert tarafından sağlanmıştır. Bölümler, grafikler ve podcast açıklamaları dahil tüm podcast içeriği doğrudan Philip Pape, Evidence-Based Nutrition Coach & Fat Loss Expert, Philip Pape, Evidence-Based Nutrition Coach, and Fat Loss Expert veya podcast platform ortağı tarafından yüklenir ve sağlanır. Birinin telif hakkıyla korunan çalışmanızı izniniz olmadan kullandığını düşünüyorsanız burada https://tr.player.fm/legal özetlenen süreci takip edebilirsiniz.

The So What from BCG

1
Re-Recruiting and Other New HR Strategies You Can’t Ignore 18:09

12 gün önce18:09

Daha Sonra Çal

Listeler

Beğen

Beğenildi

18:09

HR is no longer just about managing people—it’s about shaping the future of work. Jens Baier, BCG’s HR transformation expert, discusses how AI and shifting employee expectations are forcing companies to rethink talent strategies. From re-recruiting to upskilling employees, HR must adapt to a rapidly changing landscape. Learn More: Jens Baier: https://on.bcg.com/41ca7Gv BCG on People Strategy: https://on.bcg.com/3QtAjro Decoding Global Talent: https://on.bcg.com/4gUC4IT…

1 yıl önce 19:57

MP3•Bölüm sayfası

Download the Stress Solution Guide now with more detailed strategies to reduce stress (and improve fat loss and muscle gain)
--
Are you tired despite getting enough sleep? Are your workouts feeling like a grind?

Learn how the engineering concept of the Work-Rest Cycle combines with the 7 types of rest can be used to maximize your muscle growth and recovery.

Research from Dr. Saundra Dalton-Smith reveals why sleep alone isn't enough, and how implementing all 7 types of rest can accelerate your results.

Main Takeaways:

Why proper maintenance is crucial for optimal performance
The 7 types of rest: physical, mental, sensory, creative, emotional, social, and spiritual
How implementing all 7 types of rest can improve results more than additional training or food

Today you'll learn about:
00:58 Why sleep alone isn't enough for complete recovery
02:22 The Work-Rest Cycle
03:15 The 7 types of rest
11:42 How to implement all 7 types of rest
15:16 Using metrics to track recovery effectiveness
17:01 Why rest might be more important than training
18:38 Recap of the 7 types of rest

Episode Resources:

Join the Physique University

Support the show

👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:
https://witsandweights.com/free-call

🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU)

👥 Join our Facebook community for live Q&As & support
👋 Let's connect! Ask a question, get my FREE newsletter, or find me on Instagram
📱 Try MacroFactor for free with code WITSANDWEIGHTS.
🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs
🫙 Get 20% off Legion supplements with code WITSpod

Bölümler

1. The 7 Types of Rest and Recovery for Maximum Muscle Gain (Work-Rest Cycle) | Ep 273 (00:00:00)

2. Optimizing Recovery With the Work-Rest Cycle (00:00:02)

3. Strategic Recovery Through Seven Rest Types (00:12:45)

425 bölüm

#Fitness #Nutrition #Philip Pape #Training #Exercise #Workout #Self-Improvement #Weight Loss #Podcasting Education #Health and Well-Being #Lift #Diet #Macro #Build Muscle #Fat Loss

The 7 Types of Rest and Recovery for Maximum Muscle Gain (Work-Rest Cycle) | Ep 273

Fat Loss, Nutrition, & Strength Training for Lifters | Wits & Weights

published 1 yıl önce

Paylaş

MP3•Bölüm sayfası

Learn how the engineering concept of the Work-Rest Cycle combines with the 7 types of rest can be used to maximize your muscle growth and recovery.

Research from Dr. Saundra Dalton-Smith reveals why sleep alone isn't enough, and how implementing all 7 types of rest can accelerate your results.

Main Takeaways:

Why proper maintenance is crucial for optimal performance
The 7 types of rest: physical, mental, sensory, creative, emotional, social, and spiritual
How implementing all 7 types of rest can improve results more than additional training or food

Episode Resources:

Join the Physique University

Support the show

👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:
https://witsandweights.com/free-call

🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU)

Bölümler

1. The 7 Types of Rest and Recovery for Maximum Muscle Gain (Work-Rest Cycle) | Ep 273 (00:00:00)

2. Optimizing Recovery With the Work-Rest Cycle (00:00:02)

3. Strategic Recovery Through Seven Rest Types (00:12:45)

425 bölüm

#Fitness #Nutrition #Philip Pape #Training #Exercise #Workout #Self-Improvement #Weight Loss #Podcasting Education #Health and Well-Being #Lift #Diet #Macro #Build Muscle #Fat Loss

Tüm bölümler

1
You Don't Need a Coach for Macros or Meal Plans | Bonus 8:44

20 hours önce8:44

8:44

Get your first challenge free plus 2 weeks full access (also free) to Wits & Weights Physique University (WWPU) plus a custom nutrition plan, live coaching calls, monthly workout programs and challenges, weekly check-ins, a supportive community, a resource vault, and courses on fat loss, physique development, and more! -- I have a problem with nutrition coaching today. The point of coaching isn't to calculate your macros and create meal plans. We have apps and technology that can do this better than any human. So then what does valuable coaching actually look like? Learn exactly how to DIY your nutrition tracking using my favorite food logging app (which adapts to your unique metabolic response to give you accurate calorie and macro targets) and AI to generate customized meal plans around your preferences and lifestyle. These cost a fraction of what many coaches charge while delivering more precise results. The true value of coaching today lies not in number-crunching but in the human connection. Effective coaching provides 6 things that only a human can when life gets messy, you hit a plateau, you're struggling with the mental aspects of transformation, and need a world-class education in behavior change and physique development science. Enjoy my rant! Episode Resources: Join WWPU and get access to Tuesday's live sprinting workshop and your first challenge + 2 weeks FREE: witsandweights.com/physique BONUS: I am developing a new course on how to use AI to create your meal plans and more, included free of charge in WWPU Try MacroFactor for free with code WITSANDWEIGHTS Support the show 👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment: https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support 👋 Let's connect! Ask a question , get my FREE newsletter , or find me on Instagram 📱 Try MacroFactor for free with code WITSANDWEIGHTS . 🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs 🫙 Get 20% off Legion supplements with code WITSpod…

1
Why Women NEED to Bulk for Long-Term Strength and Longevity (Niki Sims) | Ep 292 1:13:05

3 gün önce1:13:05

1:13:05

Download my free Strength Training for Hormone Health guide to optimize your hormones, boost your metabolism, and maintain muscle mass for life. — Are you worried that lifting heavy will make you "too bulky"? What's holding you back from building muscle as a woman? I'm joined by Nikki Sims, strength coach, and Chief Experience Officer at Barbell Logic, to break down why most women are leaving huge muscle and strength gains on the table and how understanding the science of muscle growth can change your fitness journey. Nikki also shares her journey from skinny to strong, her experience with bulking and cutting phases, and the biggest lessons she's learned from coaching women for over a decade. Today, you’ll learn all about: 02:09 - Why do many women fear their physical potential? 03:58 - The influence of media and beauty standards 07:12 - From aesthetics to strength and performance 10:49 - Strength training as a gateway to confidence 19:11 - Can you be "too strong" or "too muscular"? 27:17 - Nikki’s personal bulking and cutting experiences 32:39 - Gaining weight vs "getting fat" 39:31 - How long should you bulk? 50:33 - Building muscle even when you can't squat or deadlift 56:20 - The surprising mental health benefits of lifting heavy 1:06:19 - Why every woman should get a strength coach 1:10:00 - Outro Episode resources: Beast over Burden Podcast Instagram: @barbell_logic Youtube: @BeastOverBurden Get a free coaching consultation with Barbell Logic: barbell-logic.com/experience Support the show 👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment: https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support 👋 Let's connect! Ask a question , get my FREE newsletter , or find me on Instagram 📱 Try MacroFactor for free with code WITSANDWEIGHTS . 🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs 🫙 Get 20% off Legion supplements with code WITSpod…

1
10 Reasons Muscle Burns Even More Calories Than You Think (Thermal Mass) | Ep 291 25:22

5 gün önce25:22

25:22

Get your free Muscle-Building Nutrition Blueprint at witsandweights.com/muscle to optimize your nutrition for maximum muscle growth while minimizing fat gain. -- You've heard that a pound of muscle burns 6-9 calories per day at rest, but most fitness experts stop there. Discover the engineering concept of Thermal Mass and how it parallels the way muscle tissue creates a metabolic environment that dramatically increases your daily calorie burn through multiple mechanisms most people never consider. Main Takeaways: The commonly cited "6-9 calories per pound" dramatically underestimates muscle's true metabolic impact Muscle affects your metabolism in 9 additional ways beyond just its resting calorie burn Building muscle creates a body that maintains stable, healthy body composition with greater metabolic flexibility The engineering principle of thermal mass provides the perfect analogy for understanding these complex mechanisms Episode Mentioned: The Most UNDERRATED Fat Loss Secret Making You FATTER (and Sabotaging Muscle Gain Too) Timestamps: 0:02 - Why the standard calculation of muscle's calorie burn is incomplete 4:59 - #1: The 24/7 furnace effect 6:22 - #2: Burn more doing the same thing? 7:17 - #3: Heavier = Leaner 8:12 - #4: The 38-hour afterburn while you sleep 9:54 - #5: How muscles transform fat tissue 11:24 - #6: The training-triggered fat burner 12:40 - #7: A buffer system for metabolic stability 14:30 - #8: Activate calorie-burning brown fat 15:11 - #9: The secret weapon against metabolic slowdown during dieting 16:04 - #10: Creating a metabolic furnace beyond just muscle 17:20 - Practical applications for transforming your physique 21:42 - Philip's crazy musings and diatribes (to psych you up) Don't forget to download your free Muscle-Building Nutrition Blueprint Support the show 👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment: https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support 👋 Let's connect! Ask a question , get my FREE newsletter , or find me on Instagram 📱 Try MacroFactor for free with code WITSANDWEIGHTS . 🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs 🫙 Get 20% off Legion supplements with code WITSpod…

1
What Happens to Macros (Carbs, Fats, and Protein) Inside Your Body? | Ep 290 32:56

7 gün önce32:56

32:56

Join the Wits & Weights Facebook group where this question originated and connect with like-minded people who are focused on evidence-based nutrition and training. Click here to join -- If you've been told that "a calorie is just a calorie" or that certain macros are "good" or "bad," you're missing the fascinating biological reality of how your body processes different foods. Learn the surprising truth about what happens to each macronutrient inside your body, including why carbs don't easily convert to body fat, how fats support crucial hormones, and what makes protein so special for body composition. Main Takeaways: Your body processes each macro through completely different pathways with unique effects on energy, hormones, and body composition Fears about carbs are completely misplaced once you understand what actually happens after digestion Fat metabolism reveals why certain dietary recommendations of the past were fundamentally flawed Understanding protein's unique properties explains why it's so powerful for physique transformation beyond just building muscle The concept of metabolic flexibility changes everything about how you should approach your nutrition strategy Timestamps: 0:01 - Why simplified views of macros miss the biological reality 3:28 - Carbohydrates: from mouth to bloodstream and beyond 9:31 - Fats: the misunderstood macro and its critical functions 15:24 - Protein: the structural macro that burns calories during digestion 21:29 - Practical implications for meal composition and timing 27:40 - The surprising truth about metabolic flexibility 30:32 - Key takeaways and why balanced nutrition works best Support the show 👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment: https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support 👋 Let's connect! Ask a question , get my FREE newsletter , or find me on Instagram 📱 Try MacroFactor for free with code WITSANDWEIGHTS . 🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs 🫙 Get 20% off Legion supplements with code WITSpod…

1
Warning! Before You Hire a Fat Loss Coach (or Join a Nutrition or Weight Loss Program) | Bonus 6:44

9 gün önce6:44

6:44

Need a plan + accountability to lose 10-30 lbs of fat? Get FREE access to your first challenge + 2 weeks free in Wits & Weights Physique University (WWPU) along with a custom nutrition plan, live coaching calls, monthly workout programs and challenges, weekly check-ins, a supportive community, a resource vault, and courses on fat loss, physique development, and more! -- I discuss the common pitfalls when people are considering fat loss coaching or joining a nutrition program, such as: Common misconceptions about hiring a coach Commitment vs. readiness Methodical approaches vs. instant gratification The urgency of starting now for long-term success Ways to get in touch with me: IG - @witsandweights Ask a question - witsandweights.com/question Support the show 👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment: https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support 👋 Let's connect! Ask a question , get my FREE newsletter , or find me on Instagram 📱 Try MacroFactor for free with code WITSANDWEIGHTS . 🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs 🫙 Get 20% off Legion supplements with code WITSpod…

1
How Cassandra Lost 11 Lbs Fat in 12 Weeks (While Building Muscle & Eating Carbs) | Ep 289 41:00

10 gün önce41:00

41:00

Book a FREE 15-minute Rapid Nutrition Assessment , designed to fine-tune your strategy, identify your #1 roadblock, and give you a personalized 3-step action plan in a fast-paced 15 minutes. — Are you training hard and tracking macros but still not seeing the results you want? Do you wonder if your body is just “different” or if you’re missing a key piece of the puzzle? I talk with my client Cassandra, who successfully lost fat and built muscle at the same time after years of slow weight gain—all while eating plenty of carbs. You’ll discover the exact system we used to help her break through plateaus, achieve sustainable fat loss, and develop a balanced approach to nutrition without extreme restrictions. Today, you’ll learn all about: 02:52 - Why "doing everything right" wasn't working 04:44 - Small but critical nutrition mistakes 07:05 - Starting with a maintenance phase 11:11 - Simple lifestyle tweaks that helped 11:59 - Meal timing strategies 13:41 - The impact of walking and daily movement 14:55 - Coaching and accountability 17:29 - Cassandra’s results 22:51 - Overcoming food fears 28:55 - Mindset shift about weight trends 31:42 - From fat loss to muscle building 38:01 - Outro Episode resources: Join our free Facebook group and say hello to Cassandra, plus get support, live Q&As, and accountability from others on their journey to strength, health, and fat loss Support the show 👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment: https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support 👋 Let's connect! Ask a question , get my FREE newsletter , or find me on Instagram 📱 Try MacroFactor for free with code WITSANDWEIGHTS . 🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs 🫙 Get 20% off Legion supplements with code WITSpod…

1
What Your HRV Numbers Actually Mean (Resonance Theory) | Ep 288 17:40

12 gün önce17:40

17:40

Submit a question for the podcast (and get a personal reply plus a shoutout). Just go to witsandweights.com/question -- Confused about what those HRV numbers mean on your wearable device? Or if they even matter? Learn how Resonance Theory , the same science behind musical instruments and bridge collapses, reveals why focusing only on heart rate variability (HRV) numbers misses the bigger picture of what's happening in your body. Main Takeaways: Your absolute HRV number matters less than changes from your baseline 3 key factors affect your baseline HRV Daily factors like sleep, alcohol, and stress can push you away from baseline Looking for patterns over 2-3 weeks is more valuable than daily numbers Understanding your body's natural frequencies helps optimize training and recovery Episode Mentioned: Make This ONE Change for Better Sleep, HRV, and Fat Loss (Dr. Peter Martone) Timestamps: 2:01 - What is resonance theory? 4:08 - Interpreting HRV numbers and using data effectively 10:43 - Tips to improve HRV Remember, to submit your question for a future episode, go to witsandweights.com/question and you'll get a personal reply from me plus a shoutout on the show! Support the show 👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment: https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support 👋 Let's connect! Ask a question , get my FREE newsletter , or find me on Instagram 📱 Try MacroFactor for free with code WITSANDWEIGHTS . 🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs 🫙 Get 20% off Legion supplements with code WITSpod…

1
Should You Lose Those Last 5-10 Pounds? (Nutrition & Training Audit) | Ep 287 24:09

14 gün önce24:09

24:09

To book your own FREE 15-minute Rapid Nutrition Assessment (not a sales pitch) and have me personally audit your training and fat loss approach, visit https://witsandweights.com/free-call -- Trying to lose those final 5-10 pounds but feeling stuck? In this episode, I share a real live recording of a 15-minute Rapid Nutrition Assessment with Libby, who wasn't sure if she should continue losing weight for fat loss... and together we discovered a better path forward. You'll hear how shifting your mindset to body composition (not scale weight) might be exactly what you need to finally achieve the lean, strong physique you want. Main Takeaways: Why continually pursuing weight loss isn't always the answer to achieve your ideal physique How to transition from a fat loss phase and keep your progress The importance of training frequency, steps, and proper nutrition Why gaining weight strategically can lead to better long-term body composition results Episode Resources: Try MacroFactor for free with code WITSANDWEIGHTS Episode related to the fear of gaining too much fat - Why I’m Getting Fluffy Before I Get Jacked Support the show 👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment: https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support 👋 Let's connect! Ask a question , get my FREE newsletter , or find me on Instagram 📱 Try MacroFactor for free with code WITSANDWEIGHTS . 🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs 🫙 Get 20% off Legion supplements with code WITSpod…

1
The Solution to Menopause Belly, Metabolism, and Bone Loss? | Bonus 7:22

16 gün önce7:22

7:22

→ Follow Nutrition Science Daily in your favorite podcast app or go to https://creators.spotify.com/pod/show/nutrition-science-daily -- Enjoy this bonus episode from the Nutrition Science Daily podcast on a new trend being recommended for women navigating menopause, examining the science behind its effects on bone health, muscle strength, and daily activity. Support the show 👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment: https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support 👋 Let's connect! Ask a question , get my FREE newsletter , or find me on Instagram 📱 Try MacroFactor for free with code WITSANDWEIGHTS . 🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs 🫙 Get 20% off Legion supplements with code WITSpod…

1
Walking vs. Running for Fat Loss and Longevity (Brad Kearns) | Ep 286 1:04:58

17 gün önce1:04:58

1:04:58

Book a FREE 15-minute Rapid Nutrition Assessment , designed to fine-tune your strategy, identify your #1 roadblock, and give you a personalized 3-step action plan in a fast-paced 15 minutes. — Are your long runs and cardio sessions actually making fat loss harder? Could walking be more effective for your physique and longevity? I bring on former pro triathlete and Olympic coach Brad Kearns to challenge the conventional wisdom around running and fat loss. Brad explains why chronic cardio may sabotage your metabolism, increase your appetite, and even make you lazier. Brad Kearns is a two-time US national champion and a former #3 world-ranked professional triathlete. He is the co-author of Born to Walk with Mark Sisson. Brad is a coach, researcher, and speaker focused on longevity, fat loss, and performance. Today, you’ll learn all about: 02:12 – Why running is the second most dangerous sport after football 06:19 – The genetic flaw in the argument that humans are "Born to Run" 09:34 – How chronic cardio affects metabolism and fat loss 14:27 – Why most calorie burn calculations are totally inaccurate 20:56 – Walking is anabolic, running is catabolic—here’s why 30:02 – The best way to sprint for fat loss (without burnout) 39:09 – Why endurance runners tend to be lazier throughout the day 45:46 – The fat max heart rate and why most people run too fast 55:36 – How to run without destroying your metabolism or joints 1:04:13 – Outro Episode resources: Free bonuses when you buy the book: borntowalkbook.com The B.rad Podcast Website: bradkearns.com Support the show 👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment: https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support 👋 Let's connect! Ask a question , get my FREE newsletter , or find me on Instagram 📱 Try MacroFactor for free with code WITSANDWEIGHTS . 🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs 🫙 Get 20% off Legion supplements with code WITSpod…

1
What Is Your Muscle Gain Efficiency (MGE) Score? (The Bottleneck Effect) | Ep 285 22:42

19 gün önce22:42

22:42

Get FREE 2 weeks free + access to the MGE Calculator in Wits & Weights Physique University (WWPU) along with a custom nutrition plan, live coaching calls, monthly workout programs and challenges, weekly check-ins, a supportive community, a resource vault, and courses on fat loss, physique development, and more! -- Want to know if you're actually building muscle or just gaining fat during your bulk? Learn about the Muscle Gain Efficiency (MGE) score and how to use engineering's Bottleneck Effect to optimize your muscle-building system. Discover how factors like training experience, frame size, and strength ratios influence your muscle-building potential, then learn to identify and fix what's limiting your gains. Main Takeaways: You have a unique muscle-building potential Your Muscle Gain Efficiency (MGE) indicates how well you're gaining muscle vs. fat (how "efficient" you are) The 5 key bottlenecks that limit your muscle-building success Having a solid system + consistency = sustainable results Episode Resources: Download my free Nutrition 101 guide to setup your calories and macros to lose fat, gain muscle, and improve health, performance, and longevity Timestamps: 0:01 - Why we need a better way to measure muscle gains 3:05 - Introducing Muscle Gain Index (MGI) and Muscle Gain Efficiency (MGE) 7:31 - Interpreting your MGE score 9:46 - The 5 bottlenecks holding back your gains 19:13 - Using data to validate progress 21:30 - Tips to implement for your next muscle building phase Get FREE 2 weeks free + access to the MGE calculator in Wits & Weights Physique University (WWPU) Support the show 👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment: https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support 👋 Let's connect! Ask a question , get my FREE newsletter , or find me on Instagram 📱 Try MacroFactor for free with code WITSANDWEIGHTS . 🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs 🫙 Get 20% off Legion supplements with code WITSpod…

1
My Hardest Bulk Ever (The Hidden "Energy Drain" When Your Metabolism Fights Back) | Ep 284 25:31

21 gün önce25:31

25:31

Get your free Muscle-Building Nutrition Blueprint at witsandweights.com/muscle to optimize your nutrition for maximum muscle growth while minimizing fat gain. -- Learn how your metabolism can fight back during an aggressive muscle-building phase by dramatically increasing energy expenditure, even when you're doing everything right. Discover the hidden factors driving this metabolic adaptation and how to overcome them. Main Takeaways: Your maintenance calories can increase significantly during a bulk due to metabolic adaptation (400+ calories) High-quality muscle gains are still possible even when facing metabolic resistance The 3 key factors that drive increased energy expenditure during a building phase How to successfully break through a hardgaining plateau Episode Resources: Try MacroFactor for free with code WITSANDWEIGHTS Download my Muscle-Building Nutrition Blueprint Timestamps: 0:00 - The unexpected metabolic challenge 3:10 - Real data from my current bulk 8:33 - The hidden energy drain revealed 14:50 - 3 factors driving metabolic adaptation 16:48 - Strategic approach to overcoming plateaus 21:27 - Being realistic about timelines and goals 23:19 - Key lessons and broader applications Support the show 👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment: https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support 👋 Let's connect! Ask a question , get my FREE newsletter , or find me on Instagram 📱 Try MacroFactor for free with code WITSANDWEIGHTS . 🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs 🫙 Get 20% off Legion supplements with code WITSpod…

1
Are Low Bar Squats REALLY Needed for Strength and Size? (Andy Baker) | Ep 283 1:28:52

24 gün önce1:28:52

1:28:52

Download my free Progressive Overload Guide to maximize your progress in the gym and build strength and size. — What if sticking to just one squat style is actually limiting your gains? Struggling with joint pain or mobility issues from low bar squats but are afraid to switch? I’m joined by elite strength coach Andy Baker to break down the myth that low bar squatting is mandatory for gains. We dive deep into the world of squats, comparing different styles to see which ones are best for building muscle and strength. Andy and I will help you figure out the perfect squat for your body and what you want to achieve. Andy Baker is a highly sought-after strength coach, co-author of Practical Programming and The Barbell Prescription, and owner of Kingwood Strength & Conditioning. Through his Baker Barbell Club, he’s helped thousands of lifters get stronger by training smarter. Today, you’ll learn all about: 05:59 – Why low bar squats aren’t as superior as you think 09:40 – The origins of low bar squatting and why it became dominant 16:40 – When and why you shouldn’t low bar squat 22:05 – How to know if you should switch your squat 29:20 – The real reason elbow and shoulder pain happens with low bar 35:40 – Why strategic variation makes you stronger and healthier 46:07 – The most underrated squat variation for quad growth 55:49 – The #1 most common squat mistake lifters make 1:09:05 – Best squat variations for quads—Andy’s top picks 1:20:52 – How to cue yourself for a perfect squat 1:25:00 – Outro Episode resources: Baker Barbell Club: andybaker.com Ep 60: Strength and Programming for Maximum Gains at Any Age with Andy Baker Ep 131: Andy Baker on Bodybuilding for Hypertrophy and an Aesthetic, Muscular Physique Support the show 👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment: https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support 👋 Let's connect! Ask a question , get my FREE newsletter , or find me on Instagram 📱 Try MacroFactor for free with code WITSANDWEIGHTS . 🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs 🫙 Get 20% off Legion supplements with code WITSpod…

1
The ONLY Strength Standard You Need to Progress Forever (Control Systems) | Ep 282 24:44

26 gün önce24:44

24:44

Get FREE access to your first challenge + 2 weeks free in Wits & Weights Physique University (WWPU) along with a custom nutrition plan, live coaching calls, monthly workout programs and challenges, weekly check-ins, a supportive community, a resource vault, and courses on fat loss, physique development, and more! -- Stop chasing arbitrary strength standards and learn why progressive overload is the only metric that matters for continuous progress. Discover how engineering Control Systems reveal the three key components that regulate your training adaptation, and why understanding them transforms your approach to building strength. Whether you're plateaued or just starting out, this framework will help you create sustainable progress without burnout. Main Takeaways: Your body operates like a control system with built-in feedback loops Three components (PID control) determine training adaptation Progressive overload requires strategic adjustments based on data Small, consistent changes beat random progress chasing Timestamps: 0:01 - Why arbitrary strength standards hold you back 2:53 - Control systems and progressive overload 8:01 - Understanding PID control for training 10:22 - Proportional control: Immediate response 13:15 - Integral control: Accumulated training effects 14:35 - Derivative control: Rate of adaptation 16:48 - Practical metrics to track 20:25 - Creating a sustainable feedback loop Get FREE access to your first challenge + 2 weeks free in Wits & Weights Physique University (WWPU) Support the show 👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment: https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support 👋 Let's connect! Ask a question , get my FREE newsletter , or find me on Instagram 📱 Try MacroFactor for free with code WITSANDWEIGHTS . 🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs 🫙 Get 20% off Legion supplements with code WITSpod…

1
Is Allulose the New GLP-1 Alternative to Weight Loss Drugs? | Ep 281 14:22

28 gün önce14:22

14:22

Submit your nutrition and training questions at witsandweights.com/question to get featured on the show — Discover how a natural sugar called allulose is getting attention for potentially offering similar metabolic benefits as modern weight loss drugs by stimulating GLP-1. Learn the science behind how this unique compound affects blood sugar, appetite, and fat loss through natural pathways. Main Takeaways: Allulose stimulates GLP-1 more modestly than medications, working with natural body rhythms Research shows up to 50% reduction in post-meal blood sugar spikes Practical dosing starts at 5-10g per serving, best taken with meals May help with transitioning off GLP-1 medications while maintaining results Shows promise for preserving muscle glycogen during training Timestamps: 4:00 - What is allulose and how it differs from regular sugar 5:17 - Key research findings and real-world uses 8:24 - Practical dosing guidelines and timing considerations 10:05 - Benefits and potential side effects Support the show 👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment: https://witsandweights.com/free-call 🎓 Get your first challenge + 2 weeks FREE in Wits & Weights Physique University (WWPU) 👥 Join our Facebook community for live Q&As & support 👋 Let's connect! Ask a question , get my FREE newsletter , or find me on Instagram 📱 Try MacroFactor for free with code WITSANDWEIGHTS . 🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs 🫙 Get 20% off Legion supplements with code WITSpod…

Player FM'e Hoş Geldiniz!

Player FM şu anda sizin için internetteki yüksek kalitedeki podcast'leri arıyor. En iyi podcast uygulaması ve Android, iPhone ve internet üzerinde çalışıyor. Aboneliklerinizi cihazlar arasında eş zamanlamak için üye olun.

500+ konuyu dinleyin

Fat Loss, Nutrition, & Strength Training for Lifters | Wits & Weights benzeri

Mini Mic Pro (Newest Model), Wireless Microphone for iPhone, iPad, Android, Lavalier Microphone for Video Recording - 2 Pack iPhone Mic Crystal Clear Recording with USB-C for Podcast Microphone, ASMR

Bounty Quick Size Paper Towels, White, 8 Family Rolls = 20 Regular Rolls (Packaging May Vary)

Amazon Fire TV Stick 4K (newest model) with AI-powered Fire TV Search, Wi-Fi 6, stream over 1.5 million movies and shows, free & live TV

Dinlemeye Değer Podcast'ler

Fat Loss, Nutrition, & Strength Training for Lifters | Wits & Weights « » The 7 Types of Rest and Recovery for Maximum Muscle Gain (Work-Rest Cycle) | Ep 273

Bölümler

1. The 7 Types of Rest and Recovery for Maximum Muscle Gain (Work-Rest Cycle) | Ep 273 (00:00:00)

2. Optimizing Recovery With the Work-Rest Cycle (00:00:02)

3. Strategic Recovery Through Seven Rest Types (00:12:45)

The 7 Types of Rest and Recovery for Maximum Muscle Gain (Work-Rest Cycle) | Ep 273

Bölümler

1. The 7 Types of Rest and Recovery for Maximum Muscle Gain (Work-Rest Cycle) | Ep 273 (00:00:00)

2. Optimizing Recovery With the Work-Rest Cycle (00:00:02)

3. Strategic Recovery Through Seven Rest Types (00:12:45)

Dinlemeye Değer Podcast'ler

Player FM'e Hoş Geldiniz!

TurboTax Deluxe 2024 Tax Software, Federal & State Tax Return [PC/MAC Download]

2024 Panini Donruss Holiday Football Trading Cards Blaster Box

The Let Them Theory: A Life-Changing Tool That Millions of People Can't Stop Talking About

$25 PlayStation Store Gift Card [Digital Code]

The Let Them Theory: A Life-Changing Tool That Millions of People Can't Stop Talking About

Fat Loss, Nutrition, & Strength Training for Lifters | Wits & Weights benzeri

Hızlı referans rehberi

Fat Loss, Nutrition, & Strength Training for Lifters | Wits & Weights « »
The 7 Types of Rest and Recovery for Maximum Muscle Gain (Work-Rest Cycle) | Ep 273