Wits & Weights | Fat Loss, Nutrition, & Strength Training for Lifters

How does relatively high sugar affect your health, training, and gains?We're dissecting the sweet debate on how sugar influences body composition and its role in bulking and strength training. With a magnifying glass on the complexities of carbohydrates, from added sugars to whole foods, I'll guide you through the murky waters of muscle building and fat storage.The question we're answering is:"Intuition and general knowledge says it’s not the “healthiest” choice to fill your diet with a bunch of chocolate, sugar, and other treats. But, I’d like to understand more about WHY that’s the case, especially when I have 320 carbs and almost 3,000 calories allotted to me on weekends.What does that do for my body composition?Given that I’m bulking, strength training, and eating protein at optimal levels, can my carb choice make me fatter or create different results than if I ate mostly whole food or unprocessed carbs?For example, for breakfast lunch and dinner I will generally eat oats, rice, and potatoes, and occasionally wheat hamburger buns. For mid day snacks I will eat fruits or rice cakes. Over Christmas I got a LOT of candy. I generally have ~120g of sugar per day, including 34g of added sugars. I understand it’s OK in moderation especially when I’m hitting all the other targets. But, given I hit my carb target every day: how is relatively high sugar intake affecting my training and gains?"Get the answer in today's Weekend Q&A bonus episode.---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!Support the show🎓 Join Physique University for just $27/mo + get a FREE custom nutrition plan with this special link: bit.ly/wwpu-free-plan 👥 Join our Facebook community for Q&As & support👋 Ask a question or find me on Instagram📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition app)

Are you grappling with persistent belly fat? Are the hormonal shifts typically experienced by women over 40 posing challenges to your fitness journey?Today, Philip (@witsandweights) speaks with fitness expert Megan Dahlman, the sought-after trainer for women over 40 who want to feel their physical best for years to come.We discuss the fun yet frustrating topic of belly fat in women over 40, including the physiological and hormonal changes that affect belly fat and common myths about it, plus 4 surprising, evidence-based strategies for fat loss.With a degree in Exercise Science and as a Certified Strength and Conditioning Specialist (CSCS), Megan has an uncanny ability to take complicated aspects of your body and make them simple, doable, and actually sustainable.Through her top 1% podcast, Self Care Simplified, and online training programs and courses, Megan genuinely cares about every woman she interacts with and coaches. Her mission is to empower every woman to feel strong, pain-free, and body-confident, regardless of age.Get an EXCLUSIVE bonus interview with Megan on the 6 BEST core exercises for women of all stages of life & 3 exercises to avoid if you have a weak coreToday, you’ll learn all about:2:34 Her philosophy on building muscle6:31 The gap between the general population and athletes8:41 Why belly fat is talked about so much14:32 Hormonal changes during peri and postmenopause on belly fat17:57 Science behind belly fat accumulation in women over 4019:55 Belly fat myths23:48 Sleep and its relation to cortisol and inflammation26:09 Stress management and the importance of saying "no"30:20 Nutrition for reducing belly fat35:02 Tracking and how to eat39:54 Strength training versus cardio for muscle building43:31 One question Megan wished Philip had asked her47:53 Learn more about Megan and her workEpisode resources:Self Care Simplified podcast@megandahlman on IG5-day Core Tune Up: FREE program that safely strengthens your tired, flabby core muscles and restores proper function to your entire midsection!Support the show🎓 Join Physique University for just $27/mo + get a FREE custom nutrition plan with this special link: bit.ly/wwpu-free-plan 👥 Join our Facebook community for Q&As & support👋 Ask a question or find me on Instagram📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition app)

Are you finally ready to spend some time building muscle? If so, the rate at which you gain weight to gain muscle can vary based on your starting point and your goals. From a lean gain to a "dreamer bulk," we break it down on today's Quick Wits.🎁 To find out the EXACT rates of gain for each of these (and everything else you need to know for an optimal bulk)...👉 Grab your FREE Muscle-Building Nutrition Blueprint guide (over 25 pages that detail exactly how to setup your nutrition for a successful, optimal bulk!)---“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.Support the show🎓 Join Physique University for just $27/mo + get a FREE custom nutrition plan with this special link: bit.ly/wwpu-free-plan 👥 Join our Facebook community for Q&As & support👋 Ask a question or find me on Instagram📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition app)

Which is better, full-body training or body part splits? How can you recover faster between workouts, especially when doing a lot of high-intensity cardio? How can you balance lifting and cardio for a hybrid training approach to get the most out of both? Philip (@witsandweights) is answering these three questions on today’s episode.Today, you’ll learn all about:3:46 Should I do full-body or target areas daily for lifting or strength training?10:11 Do you have any advice to improve recovery so I can do a third workout within a week?28:27 How do I balance resistance training and cardio?38:50 OutroEpisode resources:Ep 2: How to Choose a Strength Training ProgramLeave a voice message to ask your question for the podcastSupport the show🎓 Join Physique University for just $27/mo + get a FREE custom nutrition plan with this special link: bit.ly/wwpu-free-plan 👥 Join our Facebook community for Q&As & support👋 Ask a question or find me on Instagram📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition app)

If you're looking for six pack or eight pack abs, we've got you covered today, which is all about those core muscles.Philip (@witsandweights) reveals his top 4 exercises for sculpting your abs (sit-ups and planks are NOT on the list) in this special Lifting for Muscle Series of Quick Wits!---“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.Support the show🎓 Join Physique University for just $27/mo + get a FREE custom nutrition plan with this special link: bit.ly/wwpu-free-plan 👥 Join our Facebook community for Q&As & support👋 Ask a question or find me on Instagram📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition app)

How can you overcome feeling aimless and frustrated with recovery issues in your training, especially over 40 with a family?The question we're answering is:"I am a 46 year old mom and have been weight training since May 2022, focused on body recomp with at least one muscle building phase last spring. I have never done a fat loss phase. I have slowly but steadily put on muscle and lost body fat.I have loved weight training and getting stronger and I also have loved stepping away from restrictive diets (and the requisite binging that accompanied them) and the fasting that I had done in the past. My macros have fluctuated a bit over time. I think I'm right about at maintenance, maybe a little bit of a deficit since I am very very very slowly dropping the weight. However, my arms constantly feel sore and inflamed and I feel stiff and creaky and it is starting to make me dread upper body days. I actually have backed off training these last few weeks, dropping down to just 2 days a week of training and sometimes even only doing one set of everything because I just feel inflamed and weak. I haven't been able to do anything related to my biceps in months--I just skip those exercises entirely.  I guess I just feel a little aimless at the moment and a little frustrated by this recovery issue and would love to re-focus."Find out in today's Weekend Q&A bonus episode.---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!Support the show🎓 Join Physique University for just $27/mo + get a FREE custom nutrition plan with this special link: bit.ly/wwpu-free-plan 👥 Join our Facebook community for Q&As & support👋 Ask a question or find me on Instagram📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition app)

How did Josh York transform a simple idea at his parents’ dining room table into a global fitness phenomenon? What practical strategies can you learn from Josh about strength training, muscle building, and fitness optimization?Today, Philip (@witsandweights) talks with Josh York, the dynamic founder and CEO of GYMGUYZ, a mobile in-home fitness training provider with over 150 locations across 30 states and three countries.Discover the journey behind GYMGUYZ's rise to a global fitness brand and their unique in-home training model. You'll learn about Josh’s intense personal health regimen and how he balances everything, his views on the fitness industry, and practical strategies in the world of strength training, building muscle, and optimizing your fitness.From a simple idea at his parents' dining room table, Josh catapulted GYMGUYZ into an international fitness phenomenon, featured on the Inc. 500’s list of fastest-growing private companies. His journey has redefined the fitness landscape with GYMGUYZ's innovative mobile in-home training model, bringing personalized fitness solutions to your doorstep.Josh also has what some might call an insane daily routine, sleeping just 4-5 hours a night, with a rigorous 4 am workout followed by a sauna session and a 27-degree cold plunge. As a motivational speaker and author, Josh lives a life fueled by passion and purpose, inspiring others with his journey and embodying the ethos of pushing boundaries and reimagining possibilities.Today, you’ll learn all about:2:21 Creating GYMGUYZ and the concept behind it6:22 How to get started7:48 Strength training, programming, equipment11:00 Where is it available11:20 Personal routine including sleep as the "enemy"15:16 Your workout/nutrition, general philosophy of fitness19:25 Consistency, motivation, staying positive23:27 Balancing personal/business28:05 Opinions on the fitness industry now and into the future31:24 How to connect with Josh31:47 OutroEpisode resources:Josh's podcast: Fuel Your Drive podcastWebsite: gymguyz.comInstagram: @gymguyzYoutube: @GymguyzFacebook: @GYMGUYZSupport the show🎓 Join Physique University for just $27/mo + get a FREE custom nutrition plan with this special link: bit.ly/wwpu-free-plan 👥 Join our Facebook community for Q&As & support👋 Ask a question or find me on Instagram📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition app)

To round out the lower body, we are hitting the glutes and calf muscles today (something for everyone)."I like big butts and I cannot lie..." 🎶🤣 Philip (@witsandweights) reveals his top 4 exercises for building strength and definition to get a big butt and big calves in this special Lifting for Muscle Series of Quick Wits!---“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.Support the show🎓 Join Physique University for just $27/mo + get a FREE custom nutrition plan with this special link: bit.ly/wwpu-free-plan 👥 Join our Facebook community for Q&As & support👋 Ask a question or find me on Instagram📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition app)

What really happens to fat when you lose weight? Where does the “stuff” go? How does it leave your fat cells and then your body?In today’s episode, Philip (@witsandweights) unravels the super-interesting, complex, and surprising journey of how your body burns fat during weight loss. From the moment you hit a calorie deficit to the result of a slimmer waistline, tune in as we decode the metabolic processes and bust common myths about fat loss.Today, you’ll learn all about:04:57 Exploring how the body burns fat during weight loss07:19 Fat cell mobilization and the role of hormones11:45 Fatty acid oxidation and energy18:10 Water and CO2 loss20:02 Weightloss through strength training and exercise25:01 Common fat loss myths debunked31:18 Practical takeaways for successful fat loss34:33 Free guides on fat loss35:44 OutroEpisode resources:Join the free Wits & Weights Facebook community for support, live trainings, live Q&A, free challenges, exclusive workshops, and more!Get our free fat loss guides hereEpisode 40: Everything You Need to Know About Fat Loss (Simple Strategies for a Fitter, Leaner Body)Support the show🎓 Join Physique University for just $27/mo + get a FREE custom nutrition plan with this special link: bit.ly/wwpu-free-plan 👥 Join our Facebook community for Q&As & support👋 Ask a question or find me on Instagram📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition app)

Have you ever felt guilty for focusing so much on your own fitness goals? Or could dedicating time to your fitness journey be the ultimate act of altruism? Today we'll dissect the seemingly selfish act of prioritizing personal health and reveal how it's actually a cornerstone of generosity. This episode shatters the guilt often associated with a rigorous health regimen and reframes your workouts and meal prep as acts of love—both for yourself and for the people in your life. By embracing fitness, you're not just sculpting a better you; you're ensuring you can play a supportive role in others' lives for years to come.Let's get real about the ripple effect of personal well-being. Learn how being physically and mentally fit equips us to be more present, energized, and focused for our loved ones. It's the safety demonstration principle brought to life; you've got to secure your own health before you can fully assist those around you. And it's not just about now—it's about fostering a future where you're less of a burden and more of a boon to society. Tune in and transform your perspective: caring for yourself is the most selfless gift you can offer to the world. Stay strong, and remember—looking after number one benefits everyone.---“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.Support the show🎓 Join Physique University for just $27/mo + get a FREE custom nutrition plan with this special link: bit.ly/wwpu-free-plan 👥 Join our Facebook community for Q&As & support👋 Ask a question or find me on Instagram📱 Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition app)