Shows / Wits & Weights | Strength & Fat Loss Over 40
Wits & Weights | Strength & Fat Loss Over 40
Strength training and fat loss for men and women over 40 is the foundation of this show. In every episode I put a popular piece of fitness advice under the microscope, find the hidden reason it doesn't work, and give you the deceptively simple fix that does. For skeptics of the fitness industry who are tired of following the rules and still not seeing results.
If you've been lifting weights, tracking macros, and doing "all the right things" but your body composition hasn't changed, you're…
Episodes
- Wits & Weights | Strength & Fat Loss Over 40
Ep 152: My Complete Muscle-Building Nutrition Blueprint (Bulking to Get Lean and Fit Over 40)
Today, Philip (@witsandweights) hosts a live training with the Wits and Weights community. He shares how he built 10 more pounds of muscle at 43 and your…
- Wits & Weights | Strength & Fat Loss Over 40
Quick Wits: Do THIS With Your Cardio to Burn Even More Calories
Cardio is great for your cardiovascular health, but we also know it can contribute toward your metabolic rate when used strategically. Today, I'm going to…
- Wits & Weights | Strength & Fat Loss Over 40
Bonus Episode: How to Use "Physique Engineering" to Optimize Your Body Composition
This conversation is from my appearance on Andrew Romeo’s podcast, Romeo Athletics Radio. One of my long-time training coaches, Andrew invited me on to talk…
- Wits & Weights | Strength & Fat Loss Over 40
Ep 151: The Surprising Link Between Gut Health, Fat Loss, and Body Composition with Josh Dech
How do gut bacteria affect your metabolism, hormonal balance, inflammation, and overall physical performance? What foods and nutrients can nurture a healthy…
- Wits & Weights | Strength & Fat Loss Over 40
Quick Wits: Do THIS to Unlock Gains and Always Get to the Gym
If you think progress in the gym or setting PRs is all about motivation, think again. In today's Quick Wits, learn about what TRULY drives new PRs, strength…
- Wits & Weights | Strength & Fat Loss Over 40
Ep 150: Why You Can’t Lose Weight While Others See Great Results
Does losing weight and, more importantly, losing fat feel impossible no matter how hard you try? Have you ever lost 10 pounds only to gain back 15? Do you…
- Wits & Weights | Strength & Fat Loss Over 40
Quick Wits: 12 Fat Loss Roadblocks
Struggling with fat loss can feel like a solo journey through a maze with no exit in sight, but what if you had a map and TWO companions to guide you through?…
- Wits & Weights | Strength & Fat Loss Over 40
Weekend Q&A: How Much Added Sugar Is "Unhealthy" If Your Goal Is Body Composition?
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…
- Wits & Weights | Strength & Fat Loss Over 40
Ep 149: 4 Surprising Ways to Lose That Midlife Belly Fat with Megan Dahlman
Are you grappling with persistent belly fat? Are the hormonal shifts typically experienced by women over 40 posing challenges to your fitness journey? Today…
- Wits & Weights | Strength & Fat Loss Over 40
Quick Wits: How Aggressive to Bulk for Building Muscle (and Minimizing Fat)
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…
- Wits & Weights | Strength & Fat Loss Over 40
Ep 148: Q&A - Full-Body vs. Split Routine, Faster Recovery, and Hybrid Training (Lifting + Cardio)
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…
- Wits & Weights | Strength & Fat Loss Over 40
Quick Wits: Best Exercises for the Abs & Core (Lifting for Muscle Series)
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…
- Wits & Weights | Strength & Fat Loss Over 40
Weekend Q&A: How do I Avoid Constant Fatigue from Low Energy Availability in My Training (A Mom Over 40)
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…
- Wits & Weights | Strength & Fat Loss Over 40
Ep 147: Transform Your Body at Home with This Brand New Way to Train
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…
- Wits & Weights | Strength & Fat Loss Over 40
Quick Wits: Best Exercises for the Glutes & Calves (Lifting for Muscle Series)
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…
- Wits & Weights | Strength & Fat Loss Over 40
Ep 146: Where Does Fat REALLY Go When You Lose Weight? (The Answer Might Surprise You)
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…
- Wits & Weights | Strength & Fat Loss Over 40
Quick Wits: Why Selfish is Selfless with Your Health and Fitness
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?…
- Wits & Weights | Strength & Fat Loss Over 40
Bonus Episode: The Over-40 Fitness Blueprint for Sustainable Dieting, Muscle Growth, and Lifelong Health
This conversation is from my appearance on Brian Gryn’s podcast, Get Lean, Eat Clean, where we discussed so many topics related to over-40 fitness and…
- Wits & Weights | Strength & Fat Loss Over 40
Ep 145: Failure Training, Intensity, and Building Muscle at Home (Bryan Boorstein)
Have you ever wondered how to maximize muscle growth while saving time? Tune in as Bryan Boorstein reveals intensity techniques that’ll transform your…
- Wits & Weights | Strength & Fat Loss Over 40
Quick Wits: Best Exercises for the Hamstrings (Lifting for Muscle Series)
The hamstrings are the often overlooked powerhouse behind your lower body. Last week we talked quads. Today we're going to talk about the hammies. Philip…
- Wits & Weights | Strength & Fat Loss Over 40
Ep 144: Break the Yo-Yo Diet Cycle and Build Your Best Body (Without Hating Yourself)
How do you overcome the demons of yo-yo dieting and negative body image? How can strength training be a gateway to a better physique and mindset? Today, Philip…
- Wits & Weights | Strength & Fat Loss Over 40
Quick Wits: Tell Your Coach THIS for Even Better Results
Ever wonder why some people seem to get incredible results from their coaches, while others stagnate? How do you get the most out of working with a coach?…
- Wits & Weights | Strength & Fat Loss Over 40
Weekend Q&A: Can I Get All My Essential Nutrients on a Vegan vs. Animal-Based Diet?
Can you thrive on a vegan diet (zero animal-based foods)? The question we're answering is: "What nutrients are essential for life and can only be found in…
- Wits & Weights | Strength & Fat Loss Over 40
Ep 143: Unique Over 40 Workout Strategies for More Muscle, Energy, and Recovery with Brad Williams
Do you know the fitness principles that can be adapted to the over-40 age group? Discover practical tips to maintain a strong and healthy lifestyle beyond 40!…
- Wits & Weights | Strength & Fat Loss Over 40
Quick Wits: Best Exercises for the Quads (Lifting for Muscle Series)
Are you looking to build strong, muscular quads? Get ready to squat, press and extend your way to impressive legs. Philip (@witsandweights) shares his favorite…
- Wits & Weights | Strength & Fat Loss Over 40
Ep 142: 5 Foolproof Strategies to Hit Your Macros and Finally Master Fat Loss
Are you struggling to hit your macro targets on an almost daily basis? Is your protein too low or fats and carbs too high during a fat loss phase, making it…
- Wits & Weights | Strength & Fat Loss Over 40
Quick Wits: Why Half-Tracking Your Diet is Keeping You Stuck
Imagine if your bank statement only reported some transactions and not others. And then you get this huge shock at the end of the month when you see your…
- Wits & Weights | Strength & Fat Loss Over 40
Weekend Q&A: Body Recomp vs. Bikini or Physique Competition Calories, Macros, and Metabolism
What nutrients are essential for life and can only be found in animal products? The question we're answering is: "Bikini competitions? What is your take on…
- Wits & Weights | Strength & Fat Loss Over 40
Ep 141: Why I'm Building Muscle Before Losing Fat (And You Should Too)
Do you struggle with your body image when gaining weight to build muscle? How can you cope with the emotional challenges of getting a little fluffy on the way…
- Wits & Weights | Strength & Fat Loss Over 40
Quick Wits: Best Exercises for the Arms [Biceps & Triceps] (Lifting for Muscle Series)
Want bigger arms? Your biceps and triceps are more than just a show muscles. They are crucial for strength and functionality and critical in almost every lift…
- Wits & Weights | Strength & Fat Loss Over 40
Ep 140: The Freedom of No More Cheat Meals (How to Eat What You Love While Losing Fat)
Are you tired of the guilt and restriction of so-called cheat meals? What if you could eat what you want and still be healthy? Today, Philip (@witsandweights)…
- Wits & Weights | Strength & Fat Loss Over 40
Quick Wits: Jeff Nippard Changed My Mind About This Training Technique
Lots of training concepts come and go. A lot of bro science lore tends to persist and then fade out. There is one concept called long-length partials that…
- Wits & Weights | Strength & Fat Loss Over 40
Bonus Episode: Achieve Food Freedom with THIS Mindset Shift
This conversation is from my appearance on Dai Manuel’s new podcast, The 2% Solution: 30 Minutes to Transform Your Life, where we tackled some of the confusion…
Wits & Weights | Strength & Fat Loss Over 40Ep 139: Female Strength, Resistance Training, Hormones, & Muscle Growth with Lauren Colenso-Semple
Do female athletes require an entirely different training approach? What hidden factors influence strength and muscle growth in women? Does your menstrual…
- Wits & Weights | Strength & Fat Loss Over 40
Quick Wits: Best Exercises for the Shoulders (Lifting for Muscle Series)
Your shoulders are a small but critical part of your upper body's anatomy. It's all about the delts and those muscles supporting the rotator cuff. Philip…
- Wits & Weights | Strength & Fat Loss Over 40
Ep 138: Why Low Protein Kills Your Muscle and Longevity
Have you heard the claim that if you eat LESS protein, you’ll live longer? In this episode, Philip (@witsandweights) debunks the low-protein myth hitting the…
- Wits & Weights | Strength & Fat Loss Over 40
Quick Wits: How to Elevate Your Fitness Game
We're doing something brand new for 2024 that you are going to LOVE. Plus, it's totally free! Tune in to today's Quick Wits to learn about this special…
- Wits & Weights | Strength & Fat Loss Over 40
Weekend Q&A: Will Training Through Soreness Hinder Gains or Muscle Recovery?
Should you train through soreness or will that hinder your progress? The question we're answering is: "I’m wondering what happens if I’m still sore from a…
Wits & Weights | Strength & Fat Loss Over 40Ep 137: Unlock Abundance in Fitness and Every Other Aspect of Life with Rebecca Whitman
What are the simple lifestyle adjustments that can have a profound impact on your fitness and well-being? In today’s episode, Philip (@witsandweights) is…
- Wits & Weights | Strength & Fat Loss Over 40
Quick Wits: Best Exercises for the Chest (Lifting for Muscle Series)
Are you ready to build a chest that commands attention? Philip (@witsandweights) reveals his 4 go-to exercises for a sculpted, powerful chest in this special…
- Wits & Weights | Strength & Fat Loss Over 40
Ep 136: How to Stay Lean Year-Round Without Losing Muscle
How do you transition out of a dieting phase to maintain your results? Do you keep cycling between cutting and bulking? Or can you live at maintenance for a…
- Wits & Weights | Strength & Fat Loss Over 40
Quick Wits: Dr. Mike Israetel and the Secret to Training Smarter
Do you ever feel like you're getting wiped out, burned out, or it's difficult to recover from very intense, very heavy workouts? How can you get the most out…
- Wits & Weights | Strength & Fat Loss Over 40
Weekend Q&A: Am I Lifting Heavy Enough to Build Muscle?
How do you know if you're lifting heavy enough to build muscle? Find out in today's Weekend Q&A bonus episode. --- This is a special Weekend Q&A edition of the…
Wits & Weights | Strength & Fat Loss Over 40Ep 135: The Truth About Testosterone for Women’s Health with Karen Martel
Did you know that testosterone plays an important role in women's health? Are you curious about how hormones can help you achieve lasting weight loss? In…
- Wits & Weights | Strength & Fat Loss Over 40
Quick Wits: Best Exercises for the Back (Lifting for Muscle Series)
If you want a stronger, more-defined back, tune in as Philip (@witsandweights) reveals his top 4 favorite lifts for building a powerful back. This is the first…
- Wits & Weights | Strength & Fat Loss Over 40
Ep 134: A Simple Tweak to Increase Your Metabolism, Hormones, Fat Loss, Workouts, and Sleep
Are you struggling to achieve your health and fitness goals despite following your diet and exercise routine? Do you feel like something is holding you back?…
- Wits & Weights | Strength & Fat Loss Over 40
Quick Wits: Smashing Your Goals with The Anti-Resolution New Year's Resolution
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)…
- Wits & Weights | Strength & Fat Loss Over 40
Rewind: What to do FIRST – Lose Fat, Build Muscle, or Body Recomposition?
(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…
- Wits & Weights | Strength & Fat Loss Over 40
Mindfulness Special: Relaxing Guided Session to Manage Stress and Anxiety with Allen Friedman
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…
Wits & Weights | Strength & Fat Loss Over 40Rewind: Everything You Need to Know About Fat Loss (Simple Strategies for a Fitter, Leaner Body)
(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…
Wits & Weights | Strength & Fat Loss Over 40Ep 133: Making Fitness Fun Again Through Adventure with Kelly Howard
How can the spirit of adventure revitalize your fitness journey? What concepts help you overcome common hurdles to staying consistent with your fitness goals?…
- Wits & Weights | Strength & Fat Loss Over 40
Quick Wits: How to Return to Training After a Break (Illness, Vacation, Holiday)
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…
Wits & Weights | Strength & Fat Loss Over 40Ep 132: The Elf Who Wanted to Improve His Health (and Get Jacked) - A Heartwarming Holiday Story
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…
- Wits & Weights | Strength & Fat Loss Over 40
Quick Wits: Does Extra Protein in a Meal Get Converted to Sugar or Fat?
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…
Wits & Weights | Strength & Fat Loss Over 40Ep 131: Andy Baker on Bodybuilding for Hypertrophy and an Aesthetic, Muscular Physique
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…
- Wits & Weights | Strength & Fat Loss Over 40
Quick Wits: Mind-Muscle Connection (Bro Science That Works)
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…
- Wits & Weights | Strength & Fat Loss Over 40
Ep 130: The Hardgainers Guide to Outsmarting Your Metabolism and Maximizing Muscle Gain
Are you trying to gain muscle but still struggling despite being (or thinking you're in) in a calorie surplus? Today we are tackling the hardgainer's dilemma…
- Wits & Weights | Strength & Fat Loss Over 40
Quick Wits: Every Excuse is Really a Solvable Problem
"I'm so busy". "I don't have time." "I can't be consistent with my diet." "I just can't get motivated." Sound familiar? These are just EXCUSES...and every…
Wits & Weights | Strength & Fat Loss Over 40Ep 129: Why Passively Consuming My Podcast is Getting You Nowhere with Carl Berryman
Are you an avid podcast listener who binges on shows but struggles to integrate the information actively into your life? In this episode, we have back on the…
- Wits & Weights | Strength & Fat Loss Over 40
Quick Wits: It's Time to Be More ASSERTIVE In the Gym
Today, we're talking about a non-negotiable trait every lifter needs to cultivate: assertiveness in the gym. It's not just about etiquette; it's about safety…