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Wits & Weights | Strength & Fat Loss Over 40

You’re over 40, lifting weights, and doing everything right, but your body composition isn’t changing. 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. It’s strength training over 40 and fat loss for men and women, built for skeptics of the fitness industry.

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Evidence-based coach Philip Pape brings an engineer's approach to strength training, nutrition, and metabolism. Instead of another generic program or meal plan, you get specific, science-based strategies for body recomposition, whether you're focused on building muscle, losing fat, or both. The focus is on strength training over 40, body recomposition for women over 40, perimenopause and menopause fitness, metabolism recovery, hormone health, and longevity.

You've seen the conflicting advice, even on other nutrition podcasts. One expert says cut carbs, the next says eat more. One says train six days a week, another says three is plenty. Building the body you want doesn't have to be this confusing or time-consuming.

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Looking for fat loss podcasts, nutrition podcasts, or strength training podcasts for women and men over 40? Wits & Weights brings the science-based answers without the conflicting noise. If you're ready to learn what actually works, hit "follow."

Popular Guests: Greg Nuckols (Stronger by Science), Alan Aragon (nutrition researcher), Eric Helms (3D Muscle Journey), Dr. Spencer Nadolsky (Docs Who Lift), Bill Campbell (exercise science researcher), Jordan Feigenbaum (Barbell Medicine), Holly Baxter (evidence-based physique coach), Laurin Conlin (physique coach), Lauren Colenso-Semple (nutrition researcher), Karen Martel (hormone optimization expert), Steph Gaudreau (women's strength and nutrition), Bryan Boorstein (hypertrophy coach)

Popular Topics: strength training for women over 40, strength training over 40, women's strength training, body recomposition for women over 40, body recomposition after 40, body recomposition, muscle building after 40, muscle building, hypertrophy training, fat loss for women over 40, perimenopause fitness, menopause fitness, menopause metabolism, metabolism recovery, metabolic adaptation, protein for women over 40, nutrition for lifters over 40, hormone health, longevity and healthy aging, lifting weights for fat loss, macros and nutrition tracking

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Wits & Weights | Strength & Fat Loss Over 40

Quick Wits: Do THIS With Your Cardio to Burn Even More Calories

March 04, 2024 • Philip Pape, Nutrition Coach & Physique Engineer

0:00 | 4:14

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 share one unique strategy you might not have thought of (thanks Bryan Boorstein!) to ramp up and supercharge your metabolism when it comes to cardio.

Learn why engaging in THESE cardiovascular exercises can make your body work overtime to adapt, effectively boosting your metabolic rate and breaking through physical and mental barriers...on today's Quick Wits.

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“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.

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Educational content only, not medical advice.

Philip Pape 0:00

Yes , cardio is great for your cardiovascular health , but we also know it can contribute toward your metabolic rate when used strategically . Today , on QuickWits , I'm going to share one unique strategy you might not have thought of before to ramp up and supercharge your metabolism when it comes to using cardio . Welcome to the Wits and Weights podcast . I'm your host , phillip Pape , and this twice a week podcast is dedicated to helping you achieve physical self-mastery by getting stronger , optimizing your nutrition and upgrading your body composition . We'll uncover science-backed strategies for movement , metabolism , muscle and mindset , with a skeptical eye on the fitness industry , so you can look and feel your absolute best . Let's dive right in . Welcome to another QuickWits , where we uncover the secrets to smarter training . Today , we're diving into a very intriguing concept the idea that doing cardio you are not proficient at is a smart way to incorporate it strategically and increase your metabolic rate . Let's break this down a little bit . I heard about this technique from Brian Borestein , who was on the podcast recently . He was saying that sometimes we tend to use the same cardio over and over . I'm not just talking about walking . I'm talking about more medium intense forms of cardio . Maybe it's biking , maybe it's swimming , maybe it's pushing a prowler . Whatever your form of cardio tends to be , he said , your body adapts to that and it adapts to it in the form of specificity , meaning when you keep doing something over and over again , your body becomes more conservative and efficient . When we're trying to use cardio strategically to add a little bit of extra calorie burn to our metabolic rate , which can be helpful at maintenance , helpful in fat loss especially , his suggestion was just do something that you were totally new at , you haven't done it in a while You're clumsy at , and your body will basically say whoa , what is this ? I'm trying to figure it all out . It's like newbie gains on cardio , where your body will just ramp up its calorie burn because you're trying to figure out what this new movement is . We're basically counteracting this wonderful thing our body does , which is adapt . Your body adapts , it gets stronger when you lift weights . Your body adapts , it gets more efficient when you do cardio .

Philip Pape 2:23

It's not ideal if your goal is to maximize that metabolic rate , mix it up , incorporate modalities that you are less familiar with or , frankly , that you find challenging things you may not look entirely forward to , but you're still cool doing it and knowing that will actually make your body work quite a bit harder for every input of work you put into it . This unfamiliar territory then requires more energy , and that then boosts your calorie expenditure . It's a mental game like anything else . Right , facing and overcoming challenges in your workout can be a satisfying thing . Look at this as a positive . It might reignite your passion for cardio in some way to look forward to different modalities .

Philip Pape 3:04

Always remember that comfort zones are comfortable in all aspects of our fitness because we're not really growing there . Our body has gotten used to that . By stepping into something that challenges us even yes , different forms of cardio sure we're going to build more calories . We're also going to continue to push the needle on that mental toughness and that resilience . All right , until next time , I want you to push your limits , expand that comfort zone and keep exploring new ways to stay fit . Thank you for tuning in to another episode of Wits and Weights . If you found value in today's episode and know someone else who's looking to level up their wits or weights , please take a moment to share this episode with them and make sure to hit the follow button in your podcast platform right now to catch the next episode . Until then , stay strong .