Bitesize: Strong not Bulky! How to Gain an Athletic Body with Mike Matthews
High Performance Health
Achieving a Fit Appearance: Ideal Body Fat Levels for Women
This chapter highlights the desirable body fat percentage of 20 to 25% for women seeking a fit yet sustainable appearance. It also examines the potential downsides of lower body fat percentages, including reduced aesthetic appeal.
Angela is joined for a bitesize episode by personal trainer and best-selling author Mike Matthews. Together, they discuss the common misconceptions surrounding women's fitness, particularly the fear of becoming "bulky" from weightlifting. Mike stresses the significance of body composition, explaining how women can achieve a toned and athletic look by managing body fat levels while building muscle.
KEY TAKEAWAYS
- The “Bulky” Myth: Women appear bulky when fat layers over growing muscles; reducing body fat creates a toned, athletic look.
- Body Composition: Achieving 18-25% body fat allows women to maintain curves while appearing lean and strong.
- Strength Training Benefits: Lifting weights builds muscle definition without excessive bulk when paired with fat loss.
- Sustainable Fitness: Optimal fitness can be achieved by following a balanced exercise and nutrition routine without being overly restrictive or obsessive.
- Personalisation is Key: Each woman's ideal physique is based on her preference for muscle tone and curves, achieved through targeted training and healthy habits.
TIMESTAMPS AND KEY TOPICS
- 0:05 – Sustainable fitness doesn’t require perfection.
- 3:40 – Introduction to the “bulky myth” for women lifting weights.
- 7:21 – Importance of body fat percentage in shaping an athletic physique.
- 10:08 – Understanding optimal body fat ranges for health and appearance.
- 11:31 – Balancing body fat reduction and muscle gain for a feminine, athletic look.
- 14:03 – Final thoughts on maintaining sustainable health and fitness habits.
VALUABLE RESOURCES
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ABOUT THE GUEST
Mike Matthews is a certified personal trainer and bestselling author of Bigger Leaner Stronger and Thinner Leaner Stronger, as well as the founder of the #1 brand of all-natural sports supplements in the world, Legion.
His simple and science-based approach to building muscle, losing fat, and getting healthy has helped tens of thousands of people build their best body ever, and his work has been featured in many popular outlets including Esquire, Men’s Health, Elle, Women’s Health, Muscle & Strength, and more, as well as on FOX and ABC.
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.
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