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

New Year, new you! Are you tired of the same old approach every year, those New Year's resolutions that quickly vanish by February?Philip (@witsandweights) takes a different approach called the anti-resolution resolution. We're going to kick tradition to the curb together on today's Quick Wits.Say goodbye to the same old New Year's resolutions that fizzle out before Valentine's chocolates hit the shelves. This episode of Wits and Weights is all about the anti-resolution resolution—a call to arms for making this year count with goals that are as concrete as they are thrilling. Learn how to set targets that are not just specific but audaciously attainable, whether you're looking to crush a personal record in the gym or become a high-protein meal planning wizard. We'll explore the additive approach to habits by making small, pivotal changes that lead to massive gains.Transform your approach to New Year's goal-setting with actionable, flexible steps that accommodate life's curveballs and keep you on track toward success. Learn how to create resolutions that are measurable, realistic, and designed to stretch your limits without snapping your willpower. We'll discuss how to pivot with purpose and carve out a path to physical self-mastery that's built to last so you can experience a year of tangible, hard-earned progress!---“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)

(This is a re-run of Ep 69. Originally aired on May 12, 2023.)Today, I answer a common question many people have when starting their fitness journey: What should you do first to get results on your body recomposition? Should you focus on losing fat, building muscle, or doing both at the same time?I discuss seven common scenarios and share a 6-12 month plan for each scenario. You can choose the best approach based on your goals, starting point, and personal preferences. Plus, I'll share some common mistakes people make when pursuing their fitness goals, so you can avoid them and stay on track. I also recommend an app that is particularly helpful for tracking your macros, making it easier to manage your nutrition goals.Today you’ll learn all about:Six to ten weeks maintenance phase, establishing your habitsCommon mistakesScenario 1: You need to lose 10-20 LbsScenario 2: You need to lose 20-40 LbsScenario 3: You need to lose 40-50-60 Lbs or moreScenario 4: You're at the lower end of skinny-fatScenario 5: You're untrained and leanScenario 6: You're trained and leanScenario 7: You're trained and hitting the upper limit of your body fatEpisode resources:Ep 25: Lose 30 Pounds (or More) the Right Way and Keep it OffDownload the MacroFactor app to stay on track with your diet and achieve your fitness goals. Extend your free trial using the code WITSANDWEIGHTS.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)

As we close out the year, enjoy this surprise bonus episode!Change your mind through your body with this relaxing session using alternate nostril breathing, led by mindfulness expert Allan Friedman, who walks you through a simple technique that will help you relax in less than 10 minutes.Allan explains the science and physiology behind it (the vagus nerve) and then walks us through how to perform alternate nostril breathing!Episode resources:Join our free and very active Facebook community to watch the video of this session or to connect with Allan!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)

(This is a re-run of Ep 40. Originally aired on January 10, 2023) Whether you're trying to lose extra weight, switch to a fat loss phase after building muscle, get lifestyle lean, or finally achieve success with your new year’s resolution, this episode will help you get there.  You will learn everything you need to know about fat loss so you can lose the weight and keep it off sustainably, efficiently, and in a way that actually improves how you look and feel for the long term.  This is NOT a “rapid weight loss” prescription. This is a “fat loss for life” approach that I use with clients that you can use on your own with a little bit of knowledge, practice, and accountability. Today you’ll learn all about:The 3 principles that make fat loss possible, easier, and maintainableThe most important behavior to maintain muscle during fat lossWhich macro is the "body composition" macro and how much you needWhat data to collect to maximize your results and consistencyWhat to do before you actually start a calorie deficitHow fast you can and should lose weightThe most important consideration when selecting foods during a fat loss phaseThe easiest way to boost your metabolism during fat lossWhat you're doing TOO MUCH of, and what to do insteadThe simplest way to reduce overall stress and also belly fat!How to avoid diet fatigueEpisode resources:Download the MacroFactor app (use affiliate code WITSANDWEIGHTS to extend your trial by an extra week)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 the spirit of adventure revitalize your fitness journey? What concepts help you overcome common hurdles to staying consistent with your fitness goals?In this episode, Philip  (@witsandweights) talks with Kelly Howard, a Fitness Consistency Expert with a touch of Adventure and the author of FIT: Active & Ageless for Life. Learn how the spirit of adventure can revitalize your fitness journey. You will learn how to overcome common hurdles to staying consistent with your fitness goals. The show explores the concepts of a ‘Fitness North Star,’ ‘Layered Accountability,’ and external vs. internal motivation. You can expect to expand your comfort zone, reignite your passion for fitness, and embrace a sense of fun and adventure.Kelly has helped thousands of women prioritize their fitness for over 25 years to feel great and have more fun in this second half of life. She invites women to adventure out of their comfort zones by trying new experiences they may have only imagined. Kelly’s Fit is Freedom podcast, coaching, online courses, and retreats change lives daily. She currently calls Houston, Texas, home but can often be found kayaking rivers and traveling trails worldwide.Today, you’ll learn all about:2:07 What adventure means3:51 Overcoming struggles with staying consistent7:22 Create a schedule and aim for 80 percent9:17 Finding and following your Fitness North Star15:14 Building and using layered accountability18:54 Where does community fit into the layer23:22 Expanding comfort zones with new fitness activities25:46 Making fitness fun and adventurous27:55 Setting exciting fitness goals for the future29:59 How adventure shapes fitness goals 32:00 Expanding comfort zones with new fitness activities35:09 Where the fun and positivity fit in39:35 One question Kelly wished Philip had asked40:33 Where to find Kelly40:58 OutroEpisode resources:Website: https://fitisfreedom.com/ Get a FREE digital copy of Kelly’s new book FIT: Active & Ageless for Life 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 if you could jump right back into your workout routine after a break, with no loss of progress or strength? Well, the good news is, you can! But how do you jump back into your routine without missing a beat? Let's talk about getting back to lifting and a straightforward strategy for maintaining the momentum of your program, even after a vacation or illness has kept you away...in today's episode 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)

Today, Philip  (@witsandweights) tells a story about a little elf named Tinsel, to whom many of you may relate. As a father of two young daughters, he has learned how powerful stories can be to inspire us — sometimes just when we need to hear it. So sit back, relax with a cup of hot cocoa and even your favorite holiday treat, and enjoy the tale of The Elf Who Wanted to Improve His Health (and Get Jacked) - A Heartwarming Holiday Story.Today you’ll learn all about:1:55 Spotify numbers of the podcast4:05 A holiday story11:29 OutroSupport 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)

Does excess protein in a meal just turn into sugar or get stored as fat?Let's bust some myths and get to the truth about single-meal protein consumption in today's episode of Quick Wits.Ever pondered over the fate of 'too much' protein in your meal? Does it morph into sugar, or does it become fat? Today, we dive into the intricacies of protein metabolism, debunking myths and unearthing the truth about single meal protein consumption. This episode eyes the role of muscle protein synthesis, nutrient storage, and bodily functions in protein conversion. We also explore gluconeogenesis and its role in turning the building blocks of protein into glucose.Is it really about how much protein you consume in one sitting? Or is it more about your total daily intake, the type of protein you eat, and your activity levels? Let's break it down and figure out why you shouldn't worry about an occasional high-protein meal but instead focus on maintaining balanced nutrition throughout your day. We'll also discuss how the body uses excess protein for energy, other bodily functions, and storage. Join us as we unlock the secrets of physical self-mastery, metabolism, and nutrition optimization.---“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)

Are you ready to unlock the secrets of bodybuilding? Do you know the most effective way to build muscle mass? What is the most common mistake people make when trying to build muscle?Philip (@witsandweights)  is thrilled to have the incredible Andy Baker back with him today. They discussed Andy’s programming philosophy, strength training for the elderly, coaching principles, and lifting techniques during his previous appearance on episode 60.Andy, a renowned strength coach, co-author of Practical Programming and The Barbell Prescription, and Baker Barbell Podcast host, owns Kingwood Strength and Conditioning in Texas. His three programming tracks in the online Baker Barbell Club include a bodybuilding track that Philip is running for the final three months of his building phase and plans to continue into a fat loss phase. Philip and Andy thought it would be fun today to talk about bodybuilding, not the big B competitive physique sport but the little b method of hypertrophy-oriented bodybuilding-style training for aesthetic muscle development to improve one’s physique.They talk about bro splits, the top-set/backoff-set approach, intensity and frequency, the interplay between hypertrophy and strength, and some of the techniques and philosophy behind this training style.__________Click here to apply for coaching!__________Today you’ll learn all about:(2:30) Why bodybuilding(10:08) Muscle mass, motor recruitment, and intermuscular efficiency(13:11) Advantage of having lower body fat(26:42) Five-day full-body program(32:56) Why Andy is running this program(43:08) Tweaks for women or someone with weaker legs(46:22) How to modify the exercise to focus on body parts(50:25) The six-day program(51:45) The split and top-set/backoff-set(1:09:14) The mind-muscle connection for a new lifter(1:19:25) Common mistakes(1:28:50) Six-week progression(1:45:26) Where to find Andy(1:46:06) OutroEpisode resources:Ep 60: Strength and Programming for Maximum Gains at Any Age with Andy BakerAndy’s website: www.AndyBaker.comIG - @bakerbarbellSupport 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)

Feel the burn! Get a pump! This is not just gym lingo but backed by science. We're talking about the mind-muscle connection on today's Quick Wits.What if I told you that by focusing on the mind-muscle connection, you could maximize gains, achieve better efficiency, and push your body to its peak performance? Learn how this conscious engagement during training can lead to more effective results and a deeper understanding of your body's capabilities.Are you ready to let your mind lead your gains?---“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)