Living Lean

It's no secret that the best way to build muscle is by lifting weights, but how much weight? What exercises should you do? How often should you train?
⠀
All of these questions and more answered for you today, as Jeff and I talk through the keys you need to consider within your training to start building muscle faster.

Check out Jeff Hoehn's content:

→ Jeff's Instagram
→ Jeff's Website
→ The Mind-Muscle Connection Podcast

Apply for online coaching with our team: https://jeremiahbair1.clickfunnels.com/coachingapplication44092172

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE

Q+A!

Today we dig into some listener questions like...

>> What are your thoughts on having higher calories/carbs just on training days in a build?

>> How do u determine the rate of loss that is appropriate for a cut? Is it always .5-1% of body weight or does it depend? And if someone wants to lose even faster than what u would recommend-how would u handle that?

>> Can you explain the purpose of a deload week?

Apply for online coaching with our team: https://jeremiahbair1.clickfunnels.com/coachingapplication44092172

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE

You know that feeling when you finally get into the groove of a diet and you’re looking fabulous? And then, all of a sudden, at 3 pm or at night time, your stomach starts growling so hard it feels like it's going to punch through your ribcage.

It makes it hard to sleep, and impossible not to reach for some snacks.

Hunger is a self-inflicted wound in the battle of dieting.

It's hard not to fall prey to it, especially when you're surrounded by food around the office or at home with your kids.

Hunger can make any morsel of food look appealing and that might get you into trouble because you'll eat anything that looks appetizing even if it's not a fit for your macro plan.

I’ve been there before. We all have. You're on a diet, and you can't get through the day without hunger pangs driving you crazy.

But don't worry - I've got this! Today's episode is gonna give you some foods and tactics that will help take the edge off your ravenous appetite so you can stay on track for weight loss success.

Apply for coaching with our team: https://jeremiahbair1.clickfunnels.com/coachingapplication44092172

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE

Q+A time!

Today's episode is another deep dive into the burning questions that keep you up at night, like...

→ I understand the benefits of wild caught, grass fed, organic, but see so many people promote it as an "essential". Seems like BS in the grand scheme of things, but would love your opinion.

→ I have been working out and lifting weights/HIIT training consistently for 3 years.  I've done tons of Beach Body type programs, but with little change noted in the past 2 years along with increased difficulty to even maintain...  My main goal is body recomposition.  I've done some strength training programs in the past, but I don't think I have had a high enough intensity or weight to truly build/change. So I have dumbbells up to 25#, a 5ft barbell(25#) with some plates.  I also have a pullup bar and resistance bands.  What I'm running into with lower body is having to train unilaterally to reach fatigue with 50# in such small reps.  I don't mind purchasing heavier sets of dumbbells.  However, I'm not sure if I could maintain grip on more than 25# dumbbells.  My grip has improved over the years because of the free weight work, but still its a struggle at times.  For example if the program encourages low reps with a high RIR, I need more weight?  Or can I increase the reps without losing the purpose of the lifting?    Just wondering what my next move should be for equipment?

→ Can you recommend any books for new coaches trying to build their business?

Enjoy!

Apply for coaching with our team: https://jeremiahbair1.clickfunnels.com/coachingapplication44092172

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE

"Reverse dieting supercharges your metabolism - you can lose, maintain, and gain on super high calories."

"If you (or one of your clients) can’t lose fat on low calories, you need to reverse diet."

"You NEED to reverse diet after weight loss to prevent gaining the weight back." 

"My client increased their calories and got RIPPED reverse dieting!"

Lots of claims are thrown around about reverse dieting... but are they true?

If you haven’t reverse dieted, are you missing out on some serious metabolism boosting benefits, and dooming yourself to a life of under-eating?

You have questions, today’s episode has answers.

Read the blog version of this episode: https://www.bairfit.com/blogs/news/when-and-how-to-reverse-diet

Apply for online coaching with our team: https://bairfit.wufoo.com/forms/zsf536l1mmy19i/

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE

Another Q+A with Coach Andrea!

Follow Andrea on IG: https://www.instagram.com/andirogersfit/?hl=en

Apply for coaching with our team: https://jeremiahbair1.clickfunnels.com/coachingapplication44092172

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE

Today I'm joined on the show by my friend Jake Boly, to take a deep dive into how to build the ultimate powerbuilding program, and truly experience the best of both worlds (powerlifting + bodybuilding).

Jake is a CSCS, renowned fitness author for sites like Men's Health and Barbend, co-founder of Pheasyque Lab, and consult for many other fitness professionals trying to build their brand.

Jake's IG: https://www.instagram.com/jake_boly/?hl=en

Jake's YouTube: https://www.youtube.com/user/JakePkzYa

That Fit Friend: https://thatfitfriend.com/

Apply for online coaching with our team: https://jeremiahbair1.clickfunnels.com/coachingapplication44092172

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE

Q+A!

Today, Chaz and I hop back on the mics to answer some listener questions!

Follow Chaz on IG here, and check out his podcast Lost & Lifting Talk here.

Click here to apply for online coaching with our team.

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE

An understanding of the muscle fiber types & how they work will in turn help you understand how to optimally train for your body composition goals + the proven best nutrition tactics to fuel your training performance and physique transformation.

Today's episode simplifies this complex topic, and teaches you how to apply the science for a better body.

Apply for online coaching with our team: https://bairfit.wufoo.com/forms/zsf536l1mmy19i/

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE

MOTIVATION MONDAY: 3 daily habits to light a fire under your ass.

Apply for coaching with our team: https://bairfit.wufoo.com/forms/zsf536l1mmy19i/

To Apply For Coaching With Our Team: CLICK HERE

📲 Follow Our Team On Instagram:
- ELEVATED COACHING SYSTEMS TEAM PAGE
- JEREMIAH
- ANDREA
- NATALIE