Wits & Weights | Strength Training & Fat Loss Over 40

Do you feel stuck in a weight loss rut? Do you want to maximize fat loss without sacrificing muscle gains? Are you confused about whether partial reps are worth it or just a waste of time?

Today, Philip (@witsandweights) answers questions from Jonathan and Matt sent to the Fanlist voice message inbox. They were curious about optimizing training and nutrition for fat loss and muscle growth. You’ll discover whether incorporating partial reps can effectively build more muscle mass and how to do so intelligently in your training routine. Additionally, Philip dives into the ideal amount and type of cardio to maximize fat loss without compromising your hard-earned gains. Plus, you’ll learn proven strategies for overcoming weight loss plateaus while preserving lean muscle tissue. 

If you’d like to have your question answered on a future episode and receive a shout-out, you can either leave a voice message in the Fanlist inbox or send a text message.

Today, you’ll learn all about:

2:28 What should I do to break through a weight loss plateau after losing 40 lbs since January?  I'm 5'8", currently 220 lbs, lifting 4-5x/week and jogging 3-4x/week. Should I ditch cardio to have more time/energy for lifting? How much more weight is realistic to lose by August without losing muscle?

18:22 What's your opinion on partial reps? Are they beneficial for muscle growth or a waste of time?

31:43 Outro

Episode resources:

• Submit a voice message for the next Q&A

Related Episodes:

• Ep 170: How Fast Should You Lose Weight for Fat Loss?
• Ep 145: Bryan Boorstein on Failure Training, Intensity, Home Gyms, Specialization, and Cardio

💪 Join Eat More Lift Heavy - a 26-week evidence-based strength training for men and women over 40 and fat loss program to build muscle after 40, lose fat, and maintain your results (even in perimenopause and menopause)

📱 Get Fitness Lab - AI-powered coaching app for strength training after 40, body recomposition, and evidence-based nutrition. Daily coaching that adjusts to your energy, recovery, and schedule. No calorie counting, no guesswork.

👥 Join our Facebook community - Build muscle after 40, improve body composition, and lose fat with evidence-based nutrition. Support for lifting weights, hypertrophy, fat loss, and hormones.

👋 Ask a question or find Philip Pape (strength training & fat loss nutrition coach) on Instagram & thanks for making us one of the best fat loss podcasts for men & women over 40! 🙏

Today, we're diving into a topic that has the potential to revolutionize the way we think about weight loss and energy balance: the constrained model of energy expenditure, as proposed by evolutionary anthropologist Herman Pontzer.

If you're like most people, you've probably heard the old adage that weight loss is simply a matter of "calories in, calories out." This idea, known as the additive model, suggests that our bodies burn energy in a linear fashion, and that by either reducing our calorie intake or increasing our energy expenditure through exercise, we can create a calorie deficit and lose weight.

But what if this model is overly simplistic and doesn't actually reflect the complex realities of human physiology?

This episode peels back the layers of metabolism and physical activity, as we examine the startling notion that our bodies aim to maintain THE SAME LEVEL of energy output, no matter how much we move.

We'll explore why an uptick in exercise doesn't always translate to the expected calorie deficit and how our bodies compensate in surprising ways. Learn how to navigate this intricate dance of calories and master your physiological responses to achieve physical self-mastery.

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“Quick Wits” are short mini-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.

💪 Join Eat More Lift Heavy - a 26-week evidence-based strength training for men and women over 40 and fat loss program to build muscle after 40, lose fat, and maintain your results (even in perimenopause and menopause)

📱 Get Fitness Lab - AI-powered coaching app for strength training after 40, body recomposition, and evidence-based nutrition. Daily coaching that adjusts to your energy, recovery, and schedule. No calorie counting, no guesswork.

👥 Join our Facebook community - Build muscle after 40, improve body composition, and lose fat with evidence-based nutrition. Support for lifting weights, hypertrophy, fat loss, and hormones.

👋 Ask a question or find Philip Pape (strength training & fat loss nutrition coach) on Instagram & thanks for making us one of the best fat loss podcasts for men & women over 40! 🙏

Today we're answering a question about protein intake and supplementation. We'll cover the differences between protein sources, optimal timing, and what happens if you exceed your target intake.

Veronica asked 5 sub-questions:

• Does every Whey Protein Isolate contain all essential amino acids?
• Are Essential Amino Acids supplements needed if one meets the daily protein intake from animal protein?
• Would plant protein have the same effect?
• Would it matter or would it be better if I take most my protein in my breakfast and dinner and not so high at lunch?
• What happens in the body if I go above the target protein intake? Will my body use it or store it? Can glycogen be converted to glucose?

💪 Join Eat More Lift Heavy - a 26-week evidence-based strength training for men and women over 40 and fat loss program to build muscle after 40, lose fat, and maintain your results (even in perimenopause and menopause)

📱 Get Fitness Lab - AI-powered coaching app for strength training after 40, body recomposition, and evidence-based nutrition. Daily coaching that adjusts to your energy, recovery, and schedule. No calorie counting, no guesswork.

👥 Join our Facebook community - Build muscle after 40, improve body composition, and lose fat with evidence-based nutrition. Support for lifting weights, hypertrophy, fat loss, and hormones.

👋 Ask a question or find Philip Pape (strength training & fat loss nutrition coach) on Instagram & thanks for making us one of the best fat loss podcasts for men & women over 40! 🙏

Are you feeling overwhelmed with dieting struggles? Do you think you have the right mindset, but it doesn't seem to be working? Discover when mindset isn’t enough and the secret to supercharging it for your health goals.

Today, Philip (@witsandweights) brings on Tanja Shaw, a seasoned Functional Health Coach, Kinesiologist, and weight loss expert dedicated to helping women overcome their struggles with food and achieve a healthy weight without obsession. Tanja owns Ascend Fitness + Lifestyle in Chilliwack, BC, and is the voice behind the popular Fit + Vibrant You Podcast.

Philip invited Tanja to share a unique perspective on mindset: the idea that mindset is NOT everything. This challenges the popular belief that mindset is everything. They explore the limitations of the “mind over matter” approach and advocate for a balanced strategy that integrates mental and physical health. You’ll learn how thoughts and emotions impact hormonal balance and discover practical techniques to shift your mindset.

Tanja brings a wealth of knowledge from her hands-on experience with functional lab testing, personalized wellness protocols, and mindset coaching. She helps her clients thrive by addressing not just what they do but how they think and what they believe about themselves and the world.

Find out why mindset isn’t everything and how combining it with an understanding of body science is key to not just achieving but LOVING your health results.

Today, you’ll learn all about:

2:44 Definition and relevance of "mind over matter" in health and fitness
7:19 Practical techniques for mindset shifts
22:58 Impact of thoughts and emotions on hormonal balance
33:27 Mindset strategies to change and improve stress
39:17 The benefits and disadvantages of having an optimism bias
44:05 Where is mindset alone insufficient
47:28 Predictive biomarkers in functional lab testing and their impact on mindset coaching
49:07 The role of outdoor activities in promoting mental and physical well-being
52:38 The question Tanja wished Philip had asked
53:18 Where to reach Tanja
53:45 Outro

Episode resources:

• Podcast: Fit + Vibrant You 
• Website: tanjashaw.com/
• Instagram: @tanja_shaw 
• Facebook: www.fb.com/tanjashaw 

💪 Join Eat More Lift Heavy - a 26-week evidence-based strength training for men and women over 40 and fat loss program to build muscle after 40, lose fat, and maintain your results (even in perimenopause and menopause)

📱 Get Fitness Lab - AI-powered coaching app for strength training after 40, body recomposition, and evidence-based nutrition. Daily coaching that adjusts to your energy, recovery, and schedule. No calorie counting, no guesswork.

👥 Join our Facebook community - Build muscle after 40, improve body composition, and lose fat with evidence-based nutrition. Support for lifting weights, hypertrophy, fat loss, and hormones.

👋 Ask a question or find Philip Pape (strength training & fat loss nutrition coach) on Instagram & thanks for making us one of the best fat loss podcasts for men & women over 40! 🙏

Want to build serious strength and muscle mass in the most efficient way possible?

Today, we're talking about the importance of compound lifts and why they should be the foundation of your strength training routine.

Join me on today's Quick Wits as I explain what compound lifts are, why they should be the foundation of your strength training program, and how to prioritize them for maximum results.

We walk through the essentials of squats, deadlifts, bench presses, and more, explaining how these multi-muscle group exercises provide the most bang for your workout buck. By engaging multiple joints and muscle groups, compound lifts maximize force and muscle overload, setting the stage for formidable gains in both strength and size.

Discover how compound exercises improve your coordination, stability, mobility, and motor control, ensuring that your strength training has real-world applications. We're here to build a foundation for a robust and active life, ensuring that you remain strong and functional at any age. Tune in to fortify your workout routine and your day-to-day resilience with the power of compound lifts!

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“Quick Wits” are short mini-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.

💪 Join Eat More Lift Heavy - a 26-week evidence-based strength training for men and women over 40 and fat loss program to build muscle after 40, lose fat, and maintain your results (even in perimenopause and menopause)

📱 Get Fitness Lab - AI-powered coaching app for strength training after 40, body recomposition, and evidence-based nutrition. Daily coaching that adjusts to your energy, recovery, and schedule. No calorie counting, no guesswork.

👥 Join our Facebook community - Build muscle after 40, improve body composition, and lose fat with evidence-based nutrition. Support for lifting weights, hypertrophy, fat loss, and hormones.

👋 Ask a question or find Philip Pape (strength training & fat loss nutrition coach) on Instagram & thanks for making us one of the best fat loss podcasts for men & women over 40! 🙏

Have you ever wondered what’s sabotaging your fat loss? Could it be one of these common scenarios? Should you start your fat-loss diet now?

Today, Philip (@witsandweights) breaks down the roadblocks to achieving your fat loss goals. He explores the top 15 reasons why dieting may not be the best decision right now. He highlights a range of scenarios that can hinder your fat loss efforts, emphasizing the need to address these factors before starting a calorie deficit. From high stress levels and poor sleep quality to inadequate nutrition and inconsistent training, each reason is thoroughly dissected to guide you toward sustainable fat loss. Philip also emphasizes the importance of mental health, supportive environments, and life events that can influence your success in a dieting phase. He discusses considerations such as hormonal imbalances, nutrient deficiencies, and significant life transitions, providing a holistic view of the potential challenges you may encounter on your weight loss journey. He encourages you to assess your current circumstances, manage stressors, and have contingency plans ready to navigate challenges effectively.

Today, you’ll learn all about:

0:00 Intro
3:00 High stress levels
4:00 Low sleep quality
5:03 Poor nutrition
8:58 Inconsistent training
10:44 Injury or illness
12:23 Pregnancy or breastfeeding
13:45 Prioritizing mental health
15:58 Unsupportive environments
17:07 Underlying hormonal imbalances
18:13 Nutrient deficiencies
19:02 Upcoming major life event
21:30 History of eating disorders
23:13 Period of intense training
25:14 Significant life transition
27:20 Medication side effects cause weight gain
31:28 Outro

Episode resources:

• Watch this FREE video on how to setup MacroFactor for body recomp and try MacroFactor FREE with my code WITSANDWEIGHTS

Related episode:

• Ep 170: How Fast Should You Lose Weight for Fat Loss?

💪 Join Eat More Lift Heavy - a 26-week evidence-based strength training for men and women over 40 and fat loss program to build muscle after 40, lose fat, and maintain your results (even in perimenopause and menopause)

📱 Get Fitness Lab - AI-powered coaching app for strength training after 40, body recomposition, and evidence-based nutrition. Daily coaching that adjusts to your energy, recovery, and schedule. No calorie counting, no guesswork.

👥 Join our Facebook community - Build muscle after 40, improve body composition, and lose fat with evidence-based nutrition. Support for lifting weights, hypertrophy, fat loss, and hormones.

👋 Ask a question or find Philip Pape (strength training & fat loss nutrition coach) on Instagram & thanks for making us one of the best fat loss podcasts for men & women over 40! 🙏

Want to pack on muscle mass but confused about how many extra calories you need?

Today, we're diving into a crucial concept for anyone looking to gain weight and build muscle: the 2500 calorie rule. You might have heard of the 3500 calorie rule for fat loss, which states that a deficit of 3500 calories is needed to lose 1 pound of body fat.

But when it comes to gaining weight and building muscle, the equation looks a bit different. You see, muscle tissue is much denser than fat tissue, which means that gaining one pound of muscle requires a different calorie surplus than gaining one pound of fat.

===> Get the FREE Muscle-Building Nutrition Blueprint mentioned in the episode

Join me on today's Quick Wits as I break down the science behind the 2500 calorie rule for gaining weight and building muscle effectively.

Or go to witsandweights.com/free for all our free guides.

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“Quick Wits” are short mini-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.

💪 Join Eat More Lift Heavy - a 26-week evidence-based strength training for men and women over 40 and fat loss program to build muscle after 40, lose fat, and maintain your results (even in perimenopause and menopause)

📱 Get Fitness Lab - AI-powered coaching app for strength training after 40, body recomposition, and evidence-based nutrition. Daily coaching that adjusts to your energy, recovery, and schedule. No calorie counting, no guesswork.

👥 Join our Facebook community - Build muscle after 40, improve body composition, and lose fat with evidence-based nutrition. Support for lifting weights, hypertrophy, fat loss, and hormones.

👋 Ask a question or find Philip Pape (strength training & fat loss nutrition coach) on Instagram & thanks for making us one of the best fat loss podcasts for men & women over 40! 🙏

This conversation is from my appearance on The Healthification Podcast hosted by Kate Galli.

Kate invited me on her show to  discuss becoming the strongest, leanest, healthiest version of yourself without dieting. We dug into the common mistakes smart people make when they're not using their wits to build their best body. I shared insights on the importance of minimum effective dose to achieve health and fitness results, and the surprising factors that can increase or decrease your metabolism to make fat loss easier, without restrictive dieting.

We also discussed what to do instead of constantly dieting to achieve sustainable results. I provided strategies for busting through weight loss plateaus and how we can work with our human nature instead of fighting against it. We also touched on whether low-carb diets may be holding people back from getting lean.

Enjoy my conversation with Kate Galli! 

Episode resources:

• The Healthification Podcast with Kate Galli
• Ep 163: The Most Important, Overlooked Secret to Sculpting a Body You'll Love with Kate Galli

💪 Join Eat More Lift Heavy - a 26-week evidence-based strength training for men and women over 40 and fat loss program to build muscle after 40, lose fat, and maintain your results (even in perimenopause and menopause)

📱 Get Fitness Lab - AI-powered coaching app for strength training after 40, body recomposition, and evidence-based nutrition. Daily coaching that adjusts to your energy, recovery, and schedule. No calorie counting, no guesswork.

👥 Join our Facebook community - Build muscle after 40, improve body composition, and lose fat with evidence-based nutrition. Support for lifting weights, hypertrophy, fat loss, and hormones.

👋 Ask a question or find Philip Pape (strength training & fat loss nutrition coach) on Instagram & thanks for making us one of the best fat loss podcasts for men & women over 40! 🙏

Are you dreaming of having the perfect glutes? Have you ever wondered how your diet and genes influence the shape of your butt? Ready to find out the most effective workout routines and strategies to sculpt your dream glutes?

In this exciting episode, Philip (@witsandweights) welcomes Sue Bush, the co-owner of Physique Development, a certified personal trainer, fitness nutritionist, and competitive physique athlete. Sue, a co-contributor to the March issue of Body By Science, joins Philip to discuss a topic that’s sure to interest many - how to develop a shapely, firm, and functional butt. She explains why we’re so fascinated with glutes, the benefits of glute development beyond aesthetics, and the most effective strategies for optimal results. Sue also shares insights on the role of nutrition, genetics, and individual response in glute development, providing practical tips for different ages and equipment availability.

Sue’s journey in the fitness industry began in 2017, and she has since earned multiple certifications and competed in physique competitions for four seasons. With her passion for empowering women to prioritize their health and fitness, Sue specializes in helping individuals make sustainable lifestyle changes that align with their goals and schedules. Together with her husband, Alex Bush, and the rest of Team PD at Physique Development, Sue is committed to leading, educating, and inspiring generational change through the power of health and excellence.

Today, you’ll learn all about:

3:24 Why we love butts
8:12 Benefits of glute development
13:03 What to prioritize (training, nutrition) and how genetics play a role
19:23 Approach to training (exercises, programming, and individual response)
27:23 Training intensity and execution
36:05 The importance of logging and taking videos
42:53 The impact of exercise selection in glute training
53:30 Training over 40 in the context of back health
55:41 The question Sue wanted Philip to ask and her answer
1:00:55 Where to find Sue
1:01:30 Outro

Episode resources:

• Instagram: @suegainz
• Video: How To Select Your Weight to Train with REAL Intensity
• FREE 4-Week Glute Program
• Physique Development podcast

💪 Join Eat More Lift Heavy - a 26-week evidence-based strength training for men and women over 40 and fat loss program to build muscle after 40, lose fat, and maintain your results (even in perimenopause and menopause)

📱 Get Fitness Lab - AI-powered coaching app for strength training after 40, body recomposition, and evidence-based nutrition. Daily coaching that adjusts to your energy, recovery, and schedule. No calorie counting, no guesswork.

👥 Join our Facebook community - Build muscle after 40, improve body composition, and lose fat with evidence-based nutrition. Support for lifting weights, hypertrophy, fat loss, and hormones.

👋 Ask a question or find Philip Pape (strength training & fat loss nutrition coach) on Instagram & thanks for making us one of the best fat loss podcasts for men & women over 40! 🙏

Is walking exercise or not? Does it even matter?

Today, we're tackling a recent controversy sparked by Dr. Gabrielle Lyon, who made waves on social media by claiming that walking is not exercise. As someone who's always preaching the importance of strength training for building muscle and transforming your body, I wanted to weigh in on this topic and offer some perspective.

Join me on today's Quick Wits as I share my thoughts on why this question might be missing the point entirely, and why strength training should be your top priority for physique development anyway.

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“Quick Wits” are short mini-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.

💪 Join Eat More Lift Heavy - a 26-week evidence-based strength training for men and women over 40 and fat loss program to build muscle after 40, lose fat, and maintain your results (even in perimenopause and menopause)

📱 Get Fitness Lab - AI-powered coaching app for strength training after 40, body recomposition, and evidence-based nutrition. Daily coaching that adjusts to your energy, recovery, and schedule. No calorie counting, no guesswork.

👥 Join our Facebook community - Build muscle after 40, improve body composition, and lose fat with evidence-based nutrition. Support for lifting weights, hypertrophy, fat loss, and hormones.

👋 Ask a question or find Philip Pape (strength training & fat loss nutrition coach) on Instagram & thanks for making us one of the best fat loss podcasts for men & women over 40! 🙏