Philip Pape 0:00

Just move more . You've heard it a million times as the cure-all for getting in shape , but is this generic advice really enough to transform your physique ? Tune in to today's QuickWits as I expose the truth about why just moving will not give you the lean , muscular body you're after and what you should be doing instead . Welcome to the Wits and Weights podcast . I'm your host , philip 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 back to another Quick Wits , where we cut through the fluff . We get straight to the good stuff when it comes to building your best body , living your best life , and today I want to talk about a piece of advice that always drives me absolutely crazy , and you see it in newspapers , magazines , internet articles . It's usually these listicles and these fluff pieces , and they give you their top seven tips for getting in shape and the idea that if you want to get lean , you want to get tone , you want to get healthy and strong , all you've got to do is just move more , like that's the key to health . Just move more , right . Just get up and don't sit around all day and move more . And while it's great to move of course we talk about it all the time this advice is not helpful and it's also insufficient , right ? It's the kind of quote , unquote , well-meaning advice you get from your doctor , right , who says just gotta eat less and move more . And we're not talking about eating less , moving more per se . We're talking about the advice specifically to just move more , and I love things that allow you to get more steps and get off your butt parking further from the store , taking the to overall movement , and we get it . We live in a society that's largely sedentary , so it makes sense that the message would be let's just get people to move their bodies more and move in that right direction . But the problem is this is that typical , generic , one size fits all advice , and it completely misses the mark when it comes to actually changing your body composition and not only building the physique you're after the lean , muscular physique but staving off muscle wasting and you know the loss of bone density and all the things that come with aging as well . Just simply avoiding that . Because if the goal is to burn fat or shed fat , to build muscle , to improve your strength , you know , let's be real , moving more is not going to cut it at all , because you're not using your muscles , you're barely using them . Let's say you're using them just kind of as a hoping not to lose them , if you're lucky . And the problem is , the muscle loss with age is accelerating much faster than your ability to keep it on . If you are not strength training , it is just scratching the surface . So to really make a difference in your physique , you have to be engaging in regular strength training with progressive overload .

Philip Pape 3:10

Now those listening to this show are like yeah , I know that . Why are you telling me another quick ? What's about the obvious ? Well , because some of you aren't doing it right . Right , or some of you have been going to the gym for years Maybe you're on the older side , maybe you're not and you've been lifting the same weights . You haven't been increasing some uh measure of intensity volume , what have you ? And so you really have not been stimulating growth .

Philip Pape 3:32

And the older you get , the more important this is , and I'm sorry , but no amount of you know . Walking in the parking lot or walking after lunch is going to give you that same muscle building effect . You know , even if you are running and doing , you know , biking and things like that that are athletic kind of pursuits . So let's just be totally clear At the end of the day , just moving , just moving more is , is not , not , might not , it is not enough to get you the body you want . It may get you off the couch , but it's not going to get you the body you want .

Philip Pape 4:01

For that you have to be willing to do the hard work to push yourself to keep showing up and lift those weights , even when it's not easy and for many of you it may not be something that you're used to . It may be difficult at first , it may be difficult for a while , and for many of us who really want to push ourselves constantly to grow , it's never really easy . But you learn to love the process and the process itself becomes easy in terms of consistency , if not necessarily execution , because it's a hard thing to push our muscles to grow and that's the secret to transforming anything , especially your physique but also your life , right ? Not just moving more , but good , old-fashioned effort , consistency . Um , not just moving more , but good , old fashioned effort , consistency , a relentless commitment to becoming stronger , becoming fitter , becoming the the most incredible version of yourself .

Philip Pape 4:47

So next time you read somewhere and it says just move more , you could just smile , nod like I do , you know , a little bit of a sneer if you will , but know that deep down you are on a different path . You are in the 1% , the 0.1% , let's say . It's this path of purpose , of intensity , of unwavering dedication and growth , personal growth , physical growth , all of it . And with that fire in your belly right , with the let's be poetic here the iron in your hands , there's nothing you can't achieve when you have that mindset , and I'm hoping today's episode is inspiring you beyond just lifting weights , but really to go out and everything you do , show out , show the world what real transformation looks like , right ? One rep , one set , one training session at a time , both physically and metaphorically , whatever you're doing .

Philip Pape 5:33

So that's it for today's diatribe . Another unfiltered episode of Quick Wits . Until next time , keep forging that unbreakable strength , both inside and out . 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 .