Want bigger arms? Your biceps and triceps are more than just a show muscles. They are crucial for strength and functionality and critical in almost every lift you perform.

Philip (@witsandweights) is breaking down his 4 favorite exercises for sculpting strong and impressive guns in this special Lifting for Muscle Series of Quick Wits!

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“Quick Wits” are short, 3-5 minute episodes between full episodes to give you an actionable strategy or hit of motivation.

These mini-episodes give you practical advice on fitness, training, and mindset based on my everyday experience with clients that you can implement right away.

If you enjoy these bonus episodes or have feedback on how to make them better, just send me a message on IG @witsandweights or hit me up in the free Wits & Weights Facebook community. 

Quick Wits: Best Exercises for the Arms [Biceps & Triceps] (Lifting for Muscle Series)

For skeptics of the fitness industry who want to work smarter, not harder. Wits &amp; Weights cuts through the noise and deconstructs health and fitness with an engineering mindset to help you build a strong, lean physique without the BS.

Nutrition coach Philip Pape explores time-efficient strength training, nutrition, and lifestyle strategies to optimize your body composition sustainably. Simple. Science-based. No fads, no gimmicks, just evidence-based info you can trust. That's why they call him the Physique Engineer.

From restrictive fad diets to ineffective workouts and hyped-up supplements, there's no shortage of lies and half-truths designed to keep you confused and spending your hard-earned cash (and time) on stuff that doesn't work.

But getting in the best shape of your life doesn't have to be complicated or time-consuming. By using your WITS and lifting WEIGHTS, you can build muscle, lose stubborn fat, and achieve your dream physique. We bring you smart, time-efficient strategies for movement, metabolism, muscle, and mindset.

If you're ready to separate fact from fiction, learn what actually works, and join a tribe of truth-seekers who are done with the hype and ready to put in the intelligent work, hit that "follow" button and let's engineer your best physique ever.

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Can you really balance fitness, family, and personal well-being without dropping the ball on any of them?

Join me for a special Father's Day weekend bonus episode where I share my raw, unscripted journey as a father of two daughters attempting just that. From the everyday joys and hurdles of fatherhood to practical tips on integrating health and fitness into a busy lifestyle, this episode is packed with my real-life experiences. Whether you're a dad or simply striving to harmonize your health and family life, this conversation is for you.

As we age, maintaining an active lifestyle becomes even more crucial. Learn about my personal fitness approach and teaching kids healthy habits through leading by example and staying active together. From the role of sleep and self-care to balancing extreme fitness lifestyles with family commitments, this episode provides some much-needed guidance for fathers and anyone committed to lifelong health and well-being!

Share your questions and stories on fatherhood by sending me a text 

Bonus Episode: A Busy Dad's Unscripted Guide to Fatherhood, Fitness, and Family

Are you struggling with body image? Are you tired of extreme diets? Wondering how to break free from skinny-fat struggles?  

Join Philip (@witsandweights) and fitness expert Adrian McDonnell as they discuss body image, fitness goals, and industry complexities. Adrian shares insights into common challenges like body dysmorphia and extreme dieting, emphasizing the importance of setting performance-based goals and a balanced approach to fitness. He breaks down the real reasons behind body struggles and offers practical advice for achieving a lean, well-muscled physique. Adrian also opens up about his journey with body dysmorphia, providing strategies for a healthier self-image. With his McLifestyle Coaching Method, Adrian helps clients worldwide transform their bodies and improve performance through personalized online coaching. 

Today, you’ll learn all about:

3:19 Understanding "skinny fat" and its implications
6:01 Working out vs. training
8:32 Balancing cardio and strength training for optimal results
13:43 Tailoring fitness strategies for different experience levels
17:43 Addressing diverse fitness goals and avoiding extremes
20:41 Strictness vs. flexibility in training and nutrition approaches
21:57 Dieting among women and restoration phases
25:43 Concept of being "overfed but undernourished"
29:59 Adrian’s journey with body dysmorphia
35:44 Encouragement to focus on process over outcome.
38:34 Impact of social media and fitness industry on body dysmorphia
42:19  Importance of growth mindset and fulfillment in accomplishment
44:15 The question Adrian wished Philip had asked him
46:20 Where to find Adrian
46:48 Outro

Episode resources:The Lifestyle Lifters Show (catch Philip on #122)Adrian’s IG: @mclifestylefitness 

Ep 181: How NOT to be Skinny Fat and Weak with Adrian McDonnell

Just move more. You've heard it a million times as the cure-all for getting in shape, but is this generic advice really enough to transform your physique? 

Yes, we live in a society that's largely sedentary, and getting people to move their bodies more is certainly a step in the right direction. However, this generic, one-size-fits-all advice to "just move more" completely misses the mark when it comes to actually changing your body composition and building the lean, muscular physique you're after.

If your goal is to shed fat and build muscle, simply "moving more" isn't going to cut it. In fact, it's not even scratching the surface of what you need to be doing to transform your body.

So what will? Tune into Quick Wits to find out!

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“Quick Wits” are short mini-episodes between full episodes to give you an actionable strategy or hit of motivation.

If you enjoy these bonus episodes or have feedback on how to make them better, just send me a text message.

 

Quick Wits: The Advice to "Just Move" is NOT Enough for Health and Body Composition

If you're like most women over 40, you've probably been told that the hormonal changes of menopause make it nearly impossible to lose weight and keep it off. That you'll just have to accept a slower metabolism, more belly fat, and a softer, flabbier physique as a natural part of aging.

But what if I told you that this simply isn't true? That there are three pervasive myths about menopause and fat loss that are holding you back from the lean, strong, vibrant body you deserve?

In tomorrow's live workshop, "Menopause Fat Loss Over 40," I'll be diving deep into these myths and revealing the evidence-based strategies that have helped hundreds of my clients in their 40s, 50s, and beyond achieve the best bodies of their lives.

===> Sign up for the Menopause Fat Loss Over 40 workshop here

 Send me a question for Q&A;! Support the Show. 


The 3 Biggest Menopause Myths Holding You Back from Fat Loss and Your Best Body Ever

Are you over 50 and wondering how to keep your muscles strong as you age? Are you curious about how your eating habits affect your health? Want to discover the secret to living a vibrant life in your 50s and beyond?

In this episode, Philip (@witsandweights) provides a practical guide to optimizing health and strength for individuals over 50. He highlights strength training as a key strategy in preventing muscle loss and increasing longevity. Philip also talks about nutrition and gut health, including the recommended protein intake and suggested protein sources, as well as the benefit of consuming a variety of fiber-rich and fermented foods. He also touches on how having a positive mindset and staying connected with others are keys to aging well, highlighting the role of support networks in helping you stay on track. So, whether you’re over 50 or planning for your future, this episode has practical tips for living a full and healthy life. 

Today, you’ll learn all about:

3:45 How to avoid sarcopenia and dynapenia 
7:39 Strength training tips for individuals over 50
11:02 Recommended protein intake and sources for older adults 
14:59 The importance of social connection and mindset for longevity
21:03 The connection between gut health and age
25:37 Fixed vs. growth mindset
29:33 Five fundamental principles to create your fitness roadmap
41:19 Outro

Related Episode: Ep 177: How Anatomy Impacts Your Gut, Muscle Mass, Hormones, and Health with Justin CottleEpisode resources:Give Bruce and Jan a follow: @bruceandjantrainSend me your question for the next Q&A; by voicemail or text.Try MacroFactor for free with code WITSANDWEIGHTS. It’s the only food-logging app that adjusts to your metabolism! Learn about Wits & Weights Physique University

Quick Wits: Best Exercises for the Arms [Biceps & Triceps] (Lifting for Muscle Series)

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