Angela is joined by fitness guru Vince Sant, to talk about the complexities of women's fitness, particularly as they approach perimenopause and beyond. The discussion emphasises the importance of resistance training, clarifying the benefits of lifting heavier weights versus higher repetition ranges for body composition and muscle definition

KEY TAKEAWAYS

• Muscle vs. Fat: Muscle is denser than fat, so building muscle while burning fat results in a leaner, toned appearance.
• Optimal Rep Ranges: For strength, use low reps (5x5). For body composition, prioritize 8-15 reps to maximize muscle fiber engagement and metabolism.
• Intensity Matters: Challenge muscles during workouts for better results. Proper effort is crucial, regardless of weight range.
• Debunking Myths: Women won’t “bulk up” by lifting heavier weights due to hormonal differences. Resistance training builds lean muscle and boosts metabolism.
• Fasted vs. Pre-Fueled Training: The best approach depends on your schedule and personal preference. Consistency and enjoyment are key for long-term adherence.
• Progress is Nonlinear: Everyone has off days. The focus should be on discipline and maintaining habits, even when motivation wanes.

 

TIMESTAMPS AND KEY TOPICS

• 0:04 - Understanding muscle density vs. fat
• 0:28 - Intro to Angela’s High Performance Health Podcast
• 3:49 - Women’s fitness myths and lifting heavy weights
• 4:44 - Ideal rep ranges for muscle growth and body composition
• 8:17 - Structuring workouts for strength and definition
• 9:57 - Benefits of lean muscle for metabolism and fat loss
• 12:01 - Fasted vs. pre-fueled training recommendations
• 14:34 - Adapting fitness routines to busy lifestyles

 

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ABOUT THE GUEST

Vince Sant is the creator of the popular “Fat Loss Extreme” fitness program and Co-Founder of V Shred, one of the fastest growing online fitness brands in the world. His mission is to revolutionize women’s fitness by providing everyday women with the right tools, weight loss strategies, and programs that can help them achieve their goals. Recognizing the unique struggles women over 35 face as they get older, including an aging metabolism, hormones, and societal pressures around body image, Vince has dedicated his career to helping women reclaim their health and confidence at any age. Over 3.1 million people have now chosen the Fat Loss Extreme program and V Shred continues to serve millions of women with easy-to-follow exercise programs and sciencebased eating strategies that can completely transform a woman’s body in a few short months. With a website garnering 16 million monthly hits, a 1.5 million-strong email community, and a vast social media influence of over 10 million, V Shred's continues to make a positive impact on millions of people around the globe. Vince's vision extends beyond fitness; it's a movement towards empowering women to embrace their bodies, helping them understand their unique health needs at every stage of life, and teaching them how to achieve optimal health to live their best life.

Vince Sant at V-Shred - https://vshred.com/sp/ripped-in-90-days/sku_B7a3FRwfznnahU

ABOUT THE HOST

Angela Foster is an award winning Nutritionist, Health & Performance Coach, Speaker and Host of the High Performance Health podcast. A former Corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela has been featured in various media including Huff Post, Runners world, The Health Optimisation Summit, BrainTap, The Women’s Biohacking Conference, Livestrong & Natural Health Magazine.

Angela is the creator of BioSyncing®️ a blueprint for ambitious entrepreneurial women to biohack their health so they can 10X how they show up in their business and their family without burning out. Angela’s BioSyncing®️ Blueprint is currently closed. Click here to get on the waitlist.

The High Performance Health Podcast is a top rated global podcast. Each week, Angela brings you a new insight, biohack or high performance habit to help you unlock optimal health, longevity and higher performance. Hit the follow button to make sure you get notified each time Angela releases a new episode.

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Disclaimer: The High Performance Health Podcast is for general information purposes only and do not constitute the practice of professional or coaching advice and no client relationship is formed. The use of information on this podcast, or materials linked from this podcast is at the user's own risk. The content of this podcast is not intended to be a substitute for medical or other professional advice, diagnosis, or treatment. Users should seek the assistance of their medical doctor or other health care professional for before taking any steps to implement any of the items discussed in this podcast.