Wits & Weights | Strength Training & Fat Loss Over 40

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 dread stepping on the scale because it never seems to budge? If you can't figure out why the formula works for others but not you, this co-created and co-hosted episode breaks down the real reasons you haven’t been seeing results. Join Phil...

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?  Announcing an exciting FIRST for the podcast that you're going to love...on today's Quick Wits. Prepare to learn why some breeze through their fat loss journey while others hit wall after wall, and how understanding the nuances be...

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...

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, in...

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 Mu...

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 ta...

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...

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...

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...

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 ful...

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 metaboli...

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...

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 sustainable results. Learn the step-by-step formula that helped me reveal my best body and energy after 40. Learn how flexible dieting, evidence-based training, and proper carb intake fuels workout performance. Discover why most people struggle to...

Have you ever wondered how to maximize muscle growth while saving time? Tune in as Bryan Boorstein reveals intensity techniques that’ll transform your workouts! Today, Philip ( @witsandweights ) is joined by Bryan Boorstein, the mastermind and training genius. His extensive knowledge of training methods takes center stage as he delves into captivating topics. From lengthened partials to maximizing...

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 ( @witsandweights ) reveals his 4 go-to exercises for building strength and size in your hamstrings 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...

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 ( @witsandweights ) sits down with Isis Alvarado, a long-time member of the Wits & Weights community and a fitness and health enthusiast with a 15-year journey marked by personal struggles and triumphs, which is exactly what they talk a...

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? There's one thing in particular that if you don't do this, it's going to stunt the relationship and the progress you're going to make. But if you can do this upfront, early and often throughout the process, you will get even...

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 animal products? I guess it would be more about vegan and vegetarian diets and the assumptions that you can’t get certain nutrients from plants. Maybe more context would be what essential nutrients are often regarded as only coming fro...

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! In this episode, Philip ( @witsandweights ) speaks with Brad Williams, host of the Over 40 Fitness Hacks podcast. Philip asked him to come on here to talk about the unique challenges and approaches for the over-40 demographic, when he was ho...

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 4 exercises for developing powerhouse thighs 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 min...

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 difficult to hit your target calories without somehow being off-balance or going over? Today, Philip  ( @witsandweights ) reveals five easy-to-follow techniques to help you consistently hit your daily macros! By following these strategies, you...

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 actual balance. Well, you might be doing the exact same thing with your diet, and then the big shock is oh no, I gained 10 pounds. How did that happen? Just as a partial bank statement leaves you in the dark about your finances, incomplete food t...

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 those? I had a coach who competes frequently on bikini competitions. I thought about doing one but then saw what she was doing. Two hours of fasted cardio a day. She also instructed to cut carbs to a minimum like 50g at the most. I th...

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 to your fitness goals? Today, Philip  ( @witsandweights ) gets real and raw about the emotions you might feel about your body when gaining weight to build muscle and getting a little fluffy on the way. Philip shares his journey regarding his...

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 you perform. Philip ( @witsandweights ) is breaking down his 4 favorite exercises for sculpting strong and impressive guns in this special Lifting for Muscle Series of Quick Wits! --- “Quick Wits” are short, 3-5 minute episodes between full...