Wits & Weights | Strength Training & Fat Loss Over 40

Are you feeling lost in the calorie counting maze for body recomposition? Struggling to juggle muscle gain and fat loss at the same time? Tired of the yo-yo effect after dieting?

In this episode, Philip (@witsandweights) talks about body recomposition and strategies for muscle gain and fat loss. He covers the nutrition fundamentals and lifting weights principles that make recomp work, starting with maintenance calories for beginners and slower recomp for experienced individuals. Philip also dives into caloric balance, setting and adjusting calorie targets, and optimizing macronutrient ratios for muscle growth and fat loss. He emphasizes the importance of peri-workout nutrition to support muscle growth through strategic protein and carbohydrate consumption.

Philip also stresses that strength training is crucial to body recomposition and long-term fat loss. He shares principles of effective strength training, including progressive overload and proper exercise techniques. He also touches on the hormonal benefits of strength training, like elevated testosterone and growth hormones.

Philip advocates a holistic approach to body recomposition, incorporating nutrition, training, mindset, and lifestyle factors. He encourages celebrating small victories, staying dedicated, and trusting the process towards achieving your desired physique.

Today, you’ll learn all about:

1:59 Wins from the WWPU community
6:48 Common misunderstanding about body recomp
10:57 Underlying body recomp mechanisms
13:47 Three categories of body recomp
19:37 Using nutrition for body recomposition
27:20 Setting your macros
28:47 The significance of effective strength training
31:09 Benefits of proper training and building muscle mass
33:40 Peri-workout nutrition
36:34 Optimizing health and hormone status
39:59 The importance of mindset
44:02 Final thoughts on body recomp
48:27 Outro

Episode resources:

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

Related episodes:

• Ep 66: Sustaining Fat Loss Results and Maximizing Recovery for The Long Game with Jeff Hoehn
• Ep 136: How to Maintain a Lean Physique Year-Round (Without Cuts or Bulks)
• Ep 162: Bodybuilding for Everyday Lifters Who Want to Build Their Dream Physique

💪 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! 🙏

If you're pressed for time in the gym but you still want to make massive gains, learn about time-efficient training techniques to supercharge your upper body workouts.

Ever feel like you're racing against the clock in the gym, trying to squeeze in those exercises? We're sharing the insider scoop on rest-pause sets and supersets that can cut your gym time in half while still scoring you those significant muscle gains.

This episode isn't just about fast-tracking your fitness; it's about optimizing every minute for maximum results. We'll explain why these tried-and-true methods, often overlooked as simple bro-science, are backed by solid research and can be integrated into your routine without compromising performance.

Tune in as we break down how to maintain intensity and volume in your workouts, sidestepping the common trap of excessive volume, all while keeping an eye on the clock. Whether you're a busy professional or a time-strapped fitness enthusiast, you won't want to miss the game-changing strategies we're unpacking to revolutionize your upper body workouts.

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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.

💪 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! 🙏

1. Should I stop taking creatine to drop weight as a long-distance runner and will it kill my gains?
2. What is the best diet to lower my cholesterol (omnivore, carnivore, keto, Mediterranean, etc.)?
3. Can I still build lean muscle while in a calorie deficit as long as the protein is high?
4. Is body recomp realistic for me at 200 pounds, 5'10", 25% body fat. I lift 5 days a week, cardio 2-4 days.

• Get MacroFactor for free with code WITSANDWEIGHTS

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This is a special Weekend Q&A edition of the Wits & Weights podcast, where we supercharge your Saturdays with an answer to one burning question so YOU can put it into action this weekend.

These questions are taken from the weekly #AskPhilip thread in our free Wits & Weights Facebook community. If you’re feeling overwhelmed by the endless amount of information and, let’s be honest, MISinformation online and just want a straight up answer without the jargon, that’s what this free service is for.

With the weekly #AskPhilip thread, you can post a specific question relevant to your unique, individual situation that week and have it answered live by me on Friday. If you’d like to experience it yourself, I invite you to use the link in the show notes to join the Wits & Weights Facebook group. It’s totally free and you’ll quickly find out what a positive and supportive community it is.

Join our FREE community here to get access to the #AskPhilip thread!

💪 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! 🙏

Do you struggle with self-sabotage, procrastination, or perfectionism? Are you looking for practical tips to address emotional eating and stress-related behaviors?

Today, Philip (@witsandweights) welcomes back Paul Salter, an expert in hypno-mindset and performance coaching. A mentor, a friend, and a fellow podcaster, Paul is back to dive deep into the power of the mind and share his expertise on self-sabotage, procrastination, or perfectionism, and how to uncover the roots of these behaviors. Paul also discusses the different faces of perfectionism and what fuels them. It’s time to understand your motivations and free yourself from unrealistic expectations.

Paul is a master at hacking the human psyche. Having helped everyone from elite athletes at the pinnacle of their sports to high-flying entrepreneurs and professionals across multiple fields, Paul has spent the last 15 years crafting his approach, which combines hypnosis, subconscious reprogramming, and mindset shift training. This approach is all aimed at one thing — helping you break free from the chains of self-sabotage, overcome mental roadblocks, and shatter the glass ceilings of limiting beliefs.

Paul is also a Registered Dietitian, Certified Strength and Conditioning Specialist, and Certified Hypnotherapist, and he hosts The Unstuck Yourself podcast. You are going to love his insights on how to stop procrastination and perfectionism dead in their tracks so you can finally get unstuck in your health and fitness journey.

Today, you’ll learn all about:

2:54 Understanding the subconscious mind
9:32 Psychology and mechanisms of self-sabotage
12:51 Identifying and transforming sabotaging behaviors
21:55 Psychological triggers of procrastination
33:44 Perfectionism tendencies and childhood influences
38:58 Different types of perfectionism and overcoming them
44:14 Techniques to align desire and action against perfectionism
47:19 What is the core emotional home
50:18 The question Paul wished Philip had asked
51:26 Where to find Paul
51:50 Outro

Episode resources:

• Ep 33: Sustainable Weight Loss, Emotional Awareness, and the Dieting Mindset with Paul Salter
• Paul's IG: @paulsaltercoaching
• The Unstuck Yourself Podcast
• 1:1 Hypno-Mindset and Performance Coaching

💪 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! 🙏

Heart rate variability (HRV)...you may have heard of it, you may see it on your wearable device or phone app, and perhaps you're not sure exactly what it means or how to use that information.

We are going to make HRV work for you and dive into the numbers that matter to unveil some of the strategies to optimize your HRV for better health and performance...on today's Quick Wits!

Also, this is the last week to enroll in Wits & Weights Physique University (WWPU) at the 40% off launch price.

===> Click here to learn more

WHAT IS WITS & WEIGHTS PHYSIQUE UNIVERSITY?

A game-changing solution for ambitious individuals who take action but refuse to settle for a mediocre physique. This cutting-edge semi-private group coaching program is designed to help you shatter plateaus, build muscle, and burn fat like never before.

World-class courses on nutrition and training, coupled with a Done For You Nutrition Plan, monthly workout programs, live group coaching calls, and a thriving community of like-minded individuals, will provide you with the tools, support, and accountability you need to achieve a truly remarkable transformation.

Say goodbye to restrictive diets, boring workouts, and endless plateaus, and hello to the strong, lean, and healthy body you deserve. Stop spinning your wheels. Your dream physique is finally within reach.

===> Click here to enroll at 40% off

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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.

💪 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! 🙏

Does the idea of food logging stress you out? Do you feel guilty or overwhelmed about tracking food? Or is it a source of freedom and control?

In this episode, Philip (@witsandweights) discusses making food logging a positive and helpful experience. He emphasizes the importance of approaching it with a neutral and non-judgmental mindset, promoting self-awareness and sustainable progress. Philip shares some principles to promote consistency and avoid obsession, as well as how to use logging data for self-discovery and experimentation. He also recommends using tools like MacroFactor for nonjudgmental food tracking and dynamic metabolism adjustments.

Philip aims to help you transform food logging into a pleasurable and helpful experience, focusing on the big picture, maintaining a neutral mindset, and celebrating progress. He provides practical tips and tools to enhance the food logging process and promote a healthier lifestyle.

Also, this is the LAST WEEK to enroll in Wits & Weights Physique University (WWPU) at the 40% OFF launch price.  Take advantage of this incredible discount now!

===> Click here to learn more

Today, you’ll learn all about:

5:26 What is food logging
8:03 Principles of food logging and practical tips
11:25 Neutral self-awareness, instead of judgment
17:30 Efficient practices for food logging
19:18 What to log and not to track
24:11 Celebrate your progress and positive changes
27:07 Dynamic food logging app
31:31 Outro

Episode resources:

• Ep 152: My Complete Muscle-Building Nutrition Blueprint (Bulking to Get Lean and Fit Over 40)
• Get MacroFactor for free with code WITSANDWEIGHTS
• Get New Physique-Focused Workout Programs Every Month in the Wits & Weights Physique University (WWPU) - This is the LAST WEEK to join Wits & Weights Physique University (WWPU) at a massive 40% DISCOUNT before the launch. Get in on this incredible deal now!
  ===> Click here to enroll at 40% off

💪 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! 🙏

When it comes to food and nutrition, there is a fine line between RESTRICTION and DEPRIVATION. We dive into how to make empowering choices that align with your goals without sacrificing the joy of eating on today's Quick Wits.

Also, this is the last week to enroll in Wits & Weights Physique University (WWPU) at the 40% off launch price.

===> Click here to learn more

WHAT IS WITS & WEIGHTS PHYSIQUE UNIVERSITY?

A game-changing solution for ambitious individuals who take action but refuse to settle for a mediocre physique. This cutting-edge semi-private group coaching program is designed to help you shatter plateaus, build muscle, and burn fat like never before.

World-class courses on nutrition and training, coupled with a Done For You Nutrition Plan, monthly workout programs, live group coaching calls, and a thriving community of like-minded individuals, will provide you with the tools, support, and accountability you need to achieve a truly remarkable transformation.

Say goodbye to restrictive diets, boring workouts, and endless plateaus, and hello to the strong, lean, and healthy body you deserve. Stop spinning your wheels. Your dream physique is finally within reach.

===> Click here to enroll at 40% off

--

“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.

💪 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 chased the number on the scale only to find yourself back at square one?

This conversation is from my appearance on Megan Dahlman's podcast, Self Care Simplified.

Megan invited me on her podcast to dig into the strategies that actually work for sustainable fat loss, especially for those in midlife. We discussed the difference between weight loss and fat loss, and how to lose fat while maintaining muscle mass. I shared insights on why the approaches that worked in our 20s might not be as effective in our 40s, 50s, and beyond.

Throughout our conversation, we covered the importance of understanding body composition and its role in fat loss. I also shared 3 guiding principles for achieving true, sustainable fat loss and how to incorporate them into your life.

If you've ever felt frustrated, confused, or defeated in your pursuit of fat loss, this episode will break it down into simple, attainable steps.

Enjoy my conversation with Megan Dahlman on Self Care Simplified!

Episode Resources

• Self Care Simplified podcast with Megan Dahlman 

💪 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! 🙏

What is the most important thing in your life and how can you take care of that to create a body you'll love?

Philip (@witsandweights) has a special guest, Kate Galli, on the show today. Kate brings a unique perspective to self-care, emphasizing the importance of being in the best physical and mental shape to make a difference in the world. In this episode, she will guide you on how to master your inner dialogue, prioritize your health and happiness, and tailor your self-care practices to fit your lifestyle. You'll gain practical tools to reshape your daily routine, so it aligns with your core values and propels you to become the best version of yourself.

Kate has extensive qualifications, including being a Master Personal Trainer for 18 years, a Life Coach, and an NLP Practitioner. She is also committed to plant-based nutrition, a path she's been dedicated to for the past eight years. She uses this approach to help thousands of individuals sculpt the body and life they love with the confidence to go with it.

Kate's work is fueled by her ambitious vision: a world where fitness and compassion go hand in hand to create a fit, strong, happy, and healthy planet. She believes in the power of mindset, of CHOOSING to eat and move in a way that is sustainable and consistent with your lifestyle AND values.

Today, you’ll learn all about:

2:49 The importance of self-care
7:01 Self-talk and labels you assign to yourself
13:03 Elicit your values and beliefs
19:39 Lock and load the big rocks that make you happy
25:55 Filter the people you spend time with
33:27 Create a not-to-do list
38:45 A 24-hour digital  detox
43:27 Realistic for yourself and the people you love
53:23 Easy quick fixes
55:50 The question Kate wanted Philip to ask
57:05 Where to find Kate
57:42 Outro

Episode resources:

• Kate's podcast: The Healthification Podcast
• The Plant Positive Journal
• Instagram: @strongbodygreenplanet

💪 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! 🙏

FREE PHYSIQUE-BASED WORKOUT PROGRAMS!

On today's Quick Wits, we are answering questions about how to train, how to warm up your lift, how to choose an initial load so that you can get all the reps but not go too lightly, how to rest so you get sufficient time between sets, how to progress, and which movements to do week after week, as well as how to manage recovery so that you can train hard, but not so hard that you stop making progress.

Plus: Get a free month of workout programs from Wits & Weights Physique University as a THANK YOU for listening to the podcast:

👉 Just click here to get your free physique-focused workout programs

What is Wits & Weights Physique University (WWPU)?

===> Click here to learn more

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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.

💪 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! 🙏