How do you know when you’ve reached your goal?

If you’re trying to lose 20 pounds, do you just instinctively change your eating behaviors and eventually magically arrive at your target weight? If you’re trying to build muscle, do you go to the gym without a program and randomly hit up different weights and machines, rep ranges, rest periods, and muscle groups?

Chances are, when you’re committed to a goal, you come up with a plan and then measure progress along the way. Otherwise, how do you “close the loop” between desire and outcome?

In this episode, we dive into 21 specific ways to measure progress toward your health and fitness goals, categorized into six areas: biometrics, biofeedback, nutrition, physical activity, behaviors, and self-awareness. We want to select the right measures for the job so we have clear, objective feedback that tells us whether we’re on track.

With these tools at your disposal, and strategies to use them that I’ll talk about, you can crush any fitness goal with the certainty that you know how and when to adjust course. 

TIMESTAMPS

00:00 - Intro
03:09 - Biometrics
11:32 - Biofeedback
22:23 - Nutrition
29:18 - Physical activity
34:37 - Behaviors
37:19 - Self-awareness

RELATED LINKS

• MacroFactor diet sidekick (use discount code WITSANDWEIGHTS)

💪 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! 🙏

In this episode, we’re talking about what to do with your carefully-honed, consistent, so-far-successful training and nutrition plans when you go on vacation!

Summer’s here, and despite exorbitant gas prices and airfare, we can’t help but get away from it all, even for just a week or even a long weekend. Vacations are the perfect time to shut off those devices, relax with a drink in your hand, and enjoy that well-deserved leisure.

But that raises the question, should I continue my current health and fitness behaviors when I’m off jetting about in faraway lands (or even a road trip to the next state over)? If so, to what extent?

What do I do on vacation?!

TIMESTAMPS

00:00 - Intro
04:13 - Establishing a routine and planning ahead
05:25 - Nutrition while on vacation
09:09 - Tracking macros while on vacation
15:28 - Activity and training while on vacation
19:32 - What I did on my recent vacation

RELATED LINKS

• MacroFactor diet sidekick (use discount code WITSANDWEIGHTS)

💪 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 have another special interview guest!

Ken Caputo is a lifelong athlete who eventually found his way to strength training in his late 30s—something he and I have in common!

From an early age, he competed in swimming, track, cross country, and even pole vaulting and spring board diving at the University of Connecticut, eventually becoming an expert in martial arts.

I invited Ken on today because of his passion for lifting and nutrition, and how they can keep someone healthy physically, mentally, and emotionally, as well as recover from injury.

RELATED LINKS

• Ken Caputo at [email protected]
• Ken Caputo's Linktree

💪 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’s topic may not seem exciting, but it could be the critical missing ingredient to your nutrition and recovery, whether everything else is dialed in or not.

I’m talking about sleep: too little sleep, low quality sleep, irregular sleep, and poor sleep habits.

Many people suffer from insomnia or a sleep disorder, and a lack of sleep can lead to terrible consequences like medical errors and car accidents. A lack of sleep can increase hunger, reduce your metabolism, impair memory, affect hormone balance, and even accelerate aging.

Yet there is hope. In a paper published in 2019 by Vitale et al., called Sleep Hygiene for Optimizing Recovery in Athletes: Review and Recommendations, the authors reviewed the effects of sleep deprivation and extension on athletes to see how applying sleep hygiene methods could improve their performance.

In this episode, I am shamelessly borrowing from their list of sleep hygiene recommendations. First, we talk about the tremendous benefits of improving your sleep, even just a little bit. Then, I review the list of 25 ways to improve sleep recommended by the authors, sharing some of my personal anecdotes and strategies along the way.

Timestamps:

00:00 - Intro
01:56 - Benefits of sleep
03:49 - Mindset (changing just one habit)
06:02 - Top 10 ways to improve sleep hygiene
13:41 - 15 more tips and tricks to improve sleep

RELATED LINKS

• Sleep Hygiene for Optimizing Recovery in Athletes: Review and Recommendations

💪 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! 🙏

I have the honor of hosting a very special guest, Tyla Serro, for the first ever interview on this podcast. Tyla is not only an engineering colleague of mine—we work for the same aerospace company—she finds time to train and compete as a raw powerlifter, placing second this March in the 2022 USPA Connecticut state championship in her weight class…and only missing first in a close tiebreaker against her training partner.

I invited her on the show because I think her story is very relatable to those of us who are working professionals with busy lives, maybe a full-time job and a family, who still want to find a way to get “big, strong, jacked, swole, ripped, fit, tone, lean, healthy” whatever term you want to use. Tyla juggles work, family, and the challenges of life using a sustainable approach to training and nutrition, so I wanted to pick her brain on how she makes it all work.

RELATED LINKS

• Tyla Serro on Instagram @tylaserro
• RTL Powerlifting Training

💪 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! 🙏

Last year, I went under the knife for a microdiscectomy, a type of minimally invasive spine surgery where a portion of a herniated disc is removed using microsurgical tools.

In this episode, I share my story of what happened, how I dealt with low back pain in the context of health and fitness, the surgery and recovery process, and lessons I learned along the way.

I hope my story sheds light on some productive ways to think about pain and injury and even inspires you to consider multiple options when faced with a situation like this.

Medical Disclaimer
One last thing. I am NOT a medical practitioner and am NOT dispensing medical advice in this podcast. Everything I say is my personal opinion and experience. Do NOT use this podcast as medical advice to treat any medical condition. Consult your own physician for any medical issues!

Timestamps:

00:00 - Intro
06:18 - Different types of pain
10:18 - Book recommendation for lifters dealing with pain
12:10 - Things to try before considering surgery
13:53 - My surgery process
19:27 - Movement is the key to recovery
20:51 - A surprise surgery two months later
21:48 - One year after back surgery

RELATED LINKS

• Book about dealing with pain through screening and corrective movements:
  Rebuilding Milo: A Lifter's Guide to Fixing Common Injuries and Building a Strong Foundation for Enhancing Performance (by Dr. Aaron Horschig)
• Starting Strength article about "pin firing" for elbow tendinopathy:
  Elbow Tendonitis: How It Occurs and What to Do About It

💪 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! 🙏

Let’s say you’re a busy, working professional, perhaps in your 40’s with a family, a mortgage, and a high-stress job. But you want to improve your health through lifting and nutrition. That’s why you’re listening to this podcast!

The last thing you want is a one-size-fits-all training program that has you lifting six days per week with 90-minute-long sessions. Something so out of whack with your current lifestyle is not exactly sustainable, and it’s a surefire way to bomb out within weeks if not days.

On this podcast, we focus on maximizing your time, inside and outside the gym, for a sustainable, long-term approach you can stick to consistently. Results only come with steady application over time. That is the “first principle” of this whole deal, or else the rest is irrelevant.

Therefore, you’ll probably want a training program that has you in the gym maybe 3 or 4 days a week (of course, if you can swing more and that makes sense for YOU, go for it) for maybe an hour, not counting commute time. Although we talked about the benefits of a home gym back in Episode 8, today I want to cover how to maximize your lifting sessions regardless of where you train so you can get the most out of your workout without it taking forever, while also producing the results you want.

Timestamps:

00:00 - Intro
02:09 - Having a plan before you leave your house
04:25 - Avoiding distractions and focusing on the work
09:09 - Selecting programming that fits your schedule
11:51 - Warmups: do you need them and how to do them
19:16 - Supersets: a valuable time-saving approach for some movements
21:52 - Rest periods: how long, avoiding distractions, and some hacks to save even more time

💪 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! 🙏

As a follow-up to the last episode on losing weight without losing muscle, I want to address the frustration many of us have experienced with either not being able to lose weight or hitting a plateau, usually in the form of scale weight no longer going down.

This is a complex, nuanced topic that ultimately comes down to understanding the root cause behind being unable to lose weight and taking back control so YOU can do something that will nudge your fat loss back in the right direction.

That’s not to say this is your “fault” but rather that, 99% of the time, we just need to identify the problem so we can apply the right solution, and YOU are empowered to uncover the problem with the right tools and information. That is the goal of this podcast!

Every fat loss phase is just a bit different, even for an individual. You may sail through and shed the pounds with ease, or you may struggle with fits-and-starts, ravenous hunger, and the feeling that there’s just something else going on beyond calories in, calories out.

However, at the end of the day, it really is about energy balance. The challenge is identifying which SIDE of that balance (diet vs. metabolism) and accounting for recent changes and other factors that could mess with this balance, often in subtle ways like a sneaky ninja trying to sabotage your hard-earned progress.

Before I get into the list, a few caveats. First, these reasons aren’t always in a vacuum: you may be experiencing more than one at the same time, and some of these may be interrelated. Second, I want to reiterate this isn’t a blame game; while a weight-loss stall ultimately comes down to energy balance, it can indeed be challenging to identify the true root cause, which often stems from something out of your control. My intent is to empower you to take back control.

Timestamps:

00:00 - Intro
02:42 - The 20 common mistakes that sabotage your fat loss goals

RELATED LINKS:

• MacroFactor app for food logging and calculating expenditure (use discount code "WITSANDWEIGHTS")

💪 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! 🙏

The last episode covered why gaining weight while training hard is an effective way to get lean by packing on muscle, increasing metabolism, and making it easier to lose fat later.

Today we’re tackling the “losing fat” part of getting lean. If you haven’t listened to episode 12, go back and do that first. If you’re a newer lifter who is not extremely overweight, your best gains will come through hard strength training and eating at maintenance or in a slight surplus to improve your body composition. I recommend focusing on building muscle before you worry about losing fat.

However, if you’re a late novice or intermediate lifter who has spent time in a building phase and is ready to “lean out” through a fat-loss phase, this episode is for you. After all, most of us want to maintain a healthy weight, and we can’t keep packing on muscle (along with some fat) forever. The body adapts, muscle-building slows down, and sometimes we need to “rev the engine” by taking a break, cutting some weight, and resetting ourselves for the next building phase.

The challenge is losing weight at a reasonable pace while retaining as much of that hard-won muscle as possible through appropriate training and nutrition choices. Just as we want to maximize muscle size and growth while gaining weight, we want to minimize muscle loss and maximize fat loss while losing weight.

Timestamps:

00:00 - Intro
02:39 - When to enter a weight-loss phase
03:57 - How fast you should lose weight
11:42 - Training and diet strategies to retain muscle
17:29 - Metabolic adaptation and "diet breaks"
21:58 - Biofeedback, especially as you get really lean
23:35 - Recent and current fat-loss phases

RELATED LINKS:

• MacroFactor app for food logging and calculating expenditure (use discount code "WITSANDWEIGHTS")

💪 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! 🙏

It seems that everyone wants to get “lean” these days. There’s almost an obsession with six-pack abs, visual muscularity, and thinness if you’re to believe the legions of fitness influencers who appear ready for an instant photo shoot on any given day.

I’ve got nothing against maintaining a healthy weight, and in fact this podcast is all about finding a sustainable way to get stronger, build muscle, and stay healthy. But if you were to ask yourself, “what exactly is my goal when it comes to body composition?,” most of us would answer that we want to be lean, as in lower our body fat percentage.

The reasons why are many, from improved performance and cardiovascular health to just feeling and looking good, often measured by whether we can fit into our favorite pair of pants again.

But it often leads to a cycle of aggressive dieting and gaining back the weight (and then some) in an attempt to “see our abs” rather than a steady, consistent approach that results in “leanness” without the extreme dieting, hunger, and disappointment at failing to reach this coveted goal.

Today I want to talk about a refreshingly sustainable, enjoyable approach to getting lean by gaining weight! This episode is all about the benefits of using a nice, long building phase to develop muscle, increase your metabolism, and set yourself up for a much easier dieting phase later on. You’ll be able to perform better in the gym, eat more, and eventually reach your goal without (as much) suffering.

Timestamps:

00:00 - Intro
02:47 - The right and wrong ways to get "lean"
09:22 - Why gaining weight is the sustainable approach
20:58 - Recent successful 15-week building phase
39:11 - Listener Q&A: wearables, calories, and dieting

💪 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! 🙏