How to Lose Fat Without Muscle Loss: Science-Backed Solutions with Dr. Wayne Westcott

Amy Hudson and Dr. James Fisher chat with Dr. Wayne Westcott, an accomplished international authority in health, fitness and aging. He’s the author of over 25 fitness books and the go-to expert and deep source of knowledge for maintaining strength at any age.

They discuss how strength training not only combats muscle and bone loss but also helps prevent obesity, type 2 diabetes, and other chronic conditions.

Tune in to hear how you can age gracefully and improve your overall health by focusing on strength, muscle retention, and longevity.

• Dr. Westcott shares how he used strength training in high school to improve his running, despite his coaches warning it would slow him down--now, he sees it as the foundation for both athletic and personal strength.
• According to Dr. Westcott, strength training for kids isn’t just about physical health—it boosts cognitive performance and academic success.
• Dr. Westcott points out that strength training combats muscle and bone loss, which are inevitable with aging. He highlights its role in preventing chronic issues like obesity and type 2 diabetes.
• “Muscles are the engines of your body,” says Dr. Westcott, explaining how muscle loss slows metabolism and leads to weight gain.
• Dr. Westcott shares research showing that after dieting, most people regain weight as fat instead of muscle. Strength training interrupts this cycle, helping to maintain muscle and improve body composition.
• Amy reflects on how weight loss is often misunderstood--it’s not about shedding pounds; it’s about losing fat while preserving muscle.
• Dr. Westcott shares a study showing that older adults who combine strength training with extra protein significantly improve muscle retention. He recommends this simple strategy for anyone over 50.
• Dr. Fisher discusses the tragedy of muscle loss with aging, calling it a hidden threat to health and independence.
• Dr. Fisher and Dr. Westcott break down a study on the benefits of extra protein combined with strength training for postmenopausal women.
• You can lose weight faster by simply cutting your calories. Unfortunately, this strategy means you’ll end up losing both fat and muscle.
• It makes a lot of sense to add strength training to whatever you do, from aerobic exercises to sensible dieting.
• The best way to get amazing results with strength training is doing exercises that keep the tension on the muscles in a safe and effective manner.
• According to Dr. Westcott, many people overdo strength training and that’s why they burnout.
• He recommends focusing on safe, efficient workouts that are sustainable and enjoyable.
• Amy shares the key elements of her training schedule--20 minutes, twice a week is more than enough.
• Dr. Westcott talks about slower-speed exercises and how they yield better results in strength training.
• Amy and Dr. Fisher discuss the best place to start with strength training. Keep it simple, time efficient, doable, and interesting.
• Dr. Fisher and Dr. Westcott agree that the slower you do your reps the better. Your goal is to make every repetition count.
• You can do far fewer repetitions with far fewer risk of injuries and still get awesome results.
• Dr. Westcott explains why most people don’t go the whole way in their strength training journey.
• People start strength training and they try to do too much, too frequently--too many sets, reps, and exercises—which quickly leads to burnout.
• Lifting weights is not about how much weight you lift. It’s about how effectively you work your muscles and how long the muscles are under tension.
• Dr. Fisher believes strength training should be simple and accessible. He advises focusing on uncomplicated, supervised programs that fit seamlessly into your busy life.
• We have a choice in how we age. According to Amy, reversing aging starts with building and maintaining muscle.
• According to Dr. Westcott, cardio combined with dieting often leads to weight loss and muscle loss. Strength training, on the other hand, preserves muscle while delivering better long-term results.

 

 

Mentioned in This Episode:

The Exercise Coach - Get 2 Free Sessions!

Strength Training Past 50 by Wayne Westcott and Thomas R. Baechle

Building Strength and Stamina by Wayne Westcott

 

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