body recomposition

🏃‍♀️ You may have heard the expression that you can't outrun your fork. 

It's true. 

As I covered in the previous episode, burning calories to 'earn' your meals is not a strategy that works very well. 😬

I have a different approach - one which does NOT require you to exercise more to burn more calories.  

In this episode, I explain how this approach to fat loss works. 

I share my top 6 tips for losing fat (not muscle): 

1. Have a WEEKLY calorie target, and hit that
2. Track EVERYTHING that passes your lips
3. Prioritize protein - aiming for 1g/lb of ideal body weight per day
4. Plan your meals
5. Lift weights - to save your muscle!
6. Maintain your non-exercise activity (NEAT) levels

Enjoy the show!

If you’re enjoying the podcast, and would like to support my work please consider buying me a cup of coffee – link’s in the show notes! 

Start your transformation by learning how to work with your peri/post menopause body:

• Join my Strength Training Kick-Starter Programs (home or gym options) >>
• Start 1:1 coaching with me >>

Support the show: Buy Me A Coffee ☕

For weekly tips to your inbox: subscribe to my newsletter>>

Follow & chat with me on Instagram: befitafter40_withlynn/

Looking for dumbbells or a walkpad? Here are my recommendations >>

In this interview episode, I sat down with my client, Allison Campbell. She is an NPC bikini competitor in the post show season of bodybuilding who wanted to go on prep for her first bikini show with her mental health on the forefront. We went into the details of her physical transformation and dedication it took for her to drop down to a whopping 6.9% body fat (something I had never seen be done before with another female client of mine) while still eating relatively flexible and keeping her mental health a priority! Also learning to appreciate the process more than the destination. That is what makes the craft itself feel so prideful and empowering, being able to show ourselves we can do the hard things and have more integrity over our self-discipline. 

Tune in as we share our experiences both in and out of prep season and what it takes to actually build a physique that is sustainable and progressive, the challenges that we overcame, the success of our dedication to the craft, and the itch that will continue to live on in our hearts as true competitors to get back on stage and do it all over again. 

I had the privilege of being able to sit down with my friend and Stronglifting teammate, Bri, as a guest speaker to her clients for the  “Healthy Holiday” challenge she is currently hosting. We spoke on nutrition, strength, training, cardiovascular conditioning, and mental integrity that congruently shapes both the mind and body for peak vitality.

We shared our knowledge on how to properly set yourself up with macronutrients as a baseline goal, accounting for both activity and necessary “refeeds.” As well as highlighting the importance of micronutrients and overall nutritional health for cellular growth and recovery. We also talk about the structure of building out your own stronglifting program with progressive overload and how to safely and sustainably pair it with cardiovascular conditioning to match your physique and performance goals.

Connect with Bri on Instagram @brianna_fit_ or through her website: https://linktr.ee/brianna_fit_

Ways to connect with the host:
Instagram: @Mermaid.Bre @TheM3Podcast
Website: www.mermaidmethod.com
My Favorite Supplements + FREE Shipping: https://1stphorm.com/mermaid
Other Resources: linktr.ee/MermaidMethod

Are you someone who has no problem showing up in the gym but lack the same commitment in the areas of your life that you know will help you see more progress?

in today's episode, i am talking about the main reasons most people struggle with committing to achieving their gols an some tips to help you be more successful. 

Looking to build a nutrition strategy that includes the holiday season? Take advantage of my Black Friday Bundle? 

Apply by following the link below:
https://formfacade.com/sm/-mUOEvF5Y

Join My Free Facebook Group: LIVE TRAININGS, SUPPORT, EDUCATION :
https://www.facebook.com/groups/141933950164494

Follow me:
IG: https://www.instagram.com/cherylnasso/

This week is a one-on-one chat with Coach Jenny that’s all about body recomposition and sustainable fat loss in your 40’s and beyond. Jenny has been coaching women for well over 20 years, and along the way has truly honed in on how to maintain and build lean muscle mass and how to achieve a fitness model body type no matter your age. Listen in as Jenny dives into the two main reasons why as women age it becomes more challenging to define your body and how her training and nutrition methodology can reverse aging and get you that coveted X-frame figure you’ve been dreaming of!

Start Your Body Transformation NOW!

Get The MOST Incredible Offer HERE - Join the NEW STRONG Fitness Membership today!

Get Your Perfect Sports 20% Discount here by using coupon code: JVB

Save $100 off Your MAXPRO Fitness here

Apply for the STRONG Formula Certification Program

STRONG Fitness Magazine Subscription Use discount code PODCAST

 

If you enjoyed this episode, make sure and give us a five star rating  and leave us a review on iTunes, Podcast Addict, Podchaser and Castbox.

Resources:

• STRONG Fitness Magazine
• STRONG Fitness Magazine on IG
• Team Strong Girls
• Coach JVB

Follow Jenny on social media:

• Instagram
• Facebook
• YouTube

DISCLAIMER: The opinions, beliefs, and viewpoints expressed by the hosts and guests on this podcast do not necessarily represent or reflect the official policy, opinions, beliefs, and viewpoints of Disenyo.co LLC and its employees.

Hello M3 Family! In this solo episode, I share my expertise on Stronglifting and how weight training has completely reshaped my body’s composition. To “recomp” your body means to change the components of lean mass and fat mass in the body. I explain  the 8 main lifts that my coach, Bret Contreras, has developed into the core exercises of Stronglifting. I also explain the 6 main lifts we use to compete and strive for personal records (PRs) in our training. Focusing on these 6 lifts (really 8 movement patterns) are the ultimate method toward reshaping the body, building muscle, and increasing your metabolism. This method has allowed me more food freedom and flexibility in my lifestyle. But I want you to remember that the key factor for reshaping your body stems from your nutrition and consuming more nutrients to help you build the body of your dreams.

The main lifts are:
1.Hip Thrust
2. Squat
3. Deadlift
4. Military Press
5. Bench
6. Chin Up

The key factors to body recomposition are:
1. Nutrient Dense Food = The goal is to consume more nutrients rather than less calories. Especially more protein and fiber.
2. Stronglifting = Strategic strength training with progressive overload, as opposed to just working out.
3. Cardiovascular Training = Cardio is a bonus or catalyst to fat loss , but will not serve you composition benefits if you cannot control your appetite. This needs to be done with slow progressive time and intensity similar to changing your body’s daily calorie allowance.

If you have any further questions or need further help  changing your body’s composition, reach out to me directly on Instagram @mermaid.bre or by email breanna@mermaidmethod.com. You can also find out more information about our coaching programs through my website www.mermaidmethod.com 🤙

This week Jenny shares her top 7 steps and tips that can serve as a guide to looking and feeling better in your 40’s and beyond, because ladies - age is truly just a number! Jenny has become a master of female body recomposition and transformations, so you won’t want to miss this one if you’re looking to implement some manageable and powerful practices into your daily routine to help get you the results you are needing, wanting and totally deserve.

Get Your Perfect Sports 20% Discount here by using coupon code: JVB

Save $100 off Your MAXPRO Fitness here

Apply for the STRONG Formula Certification Program

WORK WITH A TEAM STRONG GIRLS COACH

STRONG Fitness Magazine Subscription Use discount code SAVE

 

If you enjoyed this episode, make sure and give us a five star rating  and leave us a review on iTunes, Podcast Addict, Podchaser and Castbox.

Resources:

• STRONG Fitness Magazine
• STRONG Fitness Magazine on IG
• Team Strong Girls
• Coach JVB

Follow Jenny on social media:

• Instagram
• Facebook
• YouTube

DISCLAIMER: The opinions, beliefs, and viewpoints expressed by the hosts and guests on this podcast do not necessarily represent or reflect the official policy, opinions, beliefs, and viewpoints of Disenyo.co LLC and its employees.

This episode is all about diving deep into the very core of how we can use calories, carbs and cheat codes to help us achieve our fat loss goals. Get ready to unlock the ultimate cheat codes for shedding those stubborn pounds, as we demystify the world of calories and their impact on our bodies. But that's not all – we have a game-changer for you! Stay tuned as we reveal the secret to embracing carbs the healthy way, so you can fuel your body while still achieving your weight loss goals. Get ready to be inspired, motivated, and armed with the knowledge to take charge of your well-being. And  based on what the experts are suggesting, it's time to level up our health and unleash our full potential.

We will cover:
 - 6 things you need to know about calories and weight loss from Dhru Purohit's Newsletter
- Max Lugavere's 10 cheat codes to fat loss.
- Levels' Glucose Monitoring Company's 12 healthy ways to eat carbs

References:

Dhru Purohit
The Dhru Purohit Podcast, “Try This” Newsletter
https://open.spotify.com/show/7KXy3gx2FMFux1Hqiygh5g?si=U2U86w1hQnOMGDeCV8G1-Q

Max Lugavere
Books: Genius Foods, Genius Kitchen
Genius Life Podcast
https://open.spotify.com/show/5WkdjiVLo1kp3alPfFZItS?si=53wMCqSYTkWd14QwkR_jYg

Levels Continous Glucose Monitoring Company
Levelshealth.com

Brain.fm App
(First month Free, then 20% off subscription)
Discount Code: coachdamien_sd


Links:

IG:
@coachdamien_sd
@damienrayevans
@livinthedream_podcast

YouTube:
https://www.youtube.com/channel/UCS6VuPgtVsdBpDj5oN3YQTg

FB:
https://www.facebook.com/coachdamienSD/

Resources mentioned in the episode: 

• Link to my self-study course: Learn to Lift at the Gym > 
• Interested in a group program? Get on the waitlist here > 

In this episode of 40+ Fitness for Women, I share how I - a 52-year-old post-menopause woman - managed a significant body recomposition in 9 months. My approach included 2 phases: 

1. Weight training in maintenance
2. Fat loss diet

I share what I did over those 9 months, and my results as reported by measuring my body composition using InBody scans which are a bioelectrical impedance analysis. 

I managed to successfully lose fat while getting stronger. I share tips on how I did that (my 7 main focus areas) and also the not-so-pleasant surprise that happened during my diet. 

If you have any questions, don't hesitate to reach out through my Instagram DMs >

Other episodes I recommend in this episode: 

• Episode #16: My fatloss journey
• Episode #17: Lifting weights after 50
• Episode #7: Total Daily Energy expenditure (for more info on NEAT)
• Episode #18: Progressive Overload

#weightlossplan #bodyrecomposition #10000steps #buildmuscle #fatlossstrategy #fatloss #menopausefitness #menopausehealth #fitbody #fitmom

Start your transformation by learning how to work with your peri/post menopause body:

• Join my Strength Training Kick-Starter Programs (home or gym options) >>
• Start 1:1 coaching with me >>

Support the show: Buy Me A Coffee ☕

For weekly tips to your inbox: subscribe to my newsletter>>

Follow & chat with me on Instagram: befitafter40_withlynn/

Looking for dumbbells or a walkpad? Here are my recommendations >>

After over a year of training consistently in the weight room 4 times a week to build muscle, I'm ready to start revealing some of the fruits of my labor - ie. to lose some of the fat on my body so you can see the muscle underneath.

I am 9 weeks into my 12-week fat loss journey, and wanted to share what I've been doing, how it's felt, and what kinds of results I've achieved so far. 

In this episode, you'll hear:

• My 7-point plan to make fat loss (living in a calorie deficit) as easy and effective as possible
• How I am structuring my meals to minimize hunger
• What I am doing to avoid losing muscle (and direct my body to burn fat instead)
• My weightloss tips from what I've learned
• The ups and downs I've encountered along the way
• How I have managed social events and alcohol
• My results so far

Remember to subscribe to the podcast to hear the final result later this summer!

#fatloss #fitnessjourney #losefatnotmuscle #bodyrecomposition #maintainmuscle #fitnesstransformation #weightlossjourney #bodypositivity #bodyconfidence #fitover50 #itsnevertoolate #everybodycanbeafitbody #fitnessgoals #macros #yougotthis #weightlosstransformation #menopauseweightloss #menopauseandmuscles #fatlosshelp #fatlossprogram #fitmomlife #proteingoals #midlifewellness #weightlossforwomen #weightlossadvice #diettips #tonebody

Start your transformation by learning how to work with your peri/post menopause body:

• Join my Strength Training Kick-Starter Programs (home or gym options) >>
• Start 1:1 coaching with me >>

Support the show: Buy Me A Coffee ☕

For weekly tips to your inbox: subscribe to my newsletter>>

Follow & chat with me on Instagram: befitafter40_withlynn/

Looking for dumbbells or a walkpad? Here are my recommendations >>

#Episodee46

Body transformations are complex but a customized approach can take you a long way. On this episode, Aneesh talks to Avinash M of FTS fitness. Avinash shares his expert insights on fat loss, body recomposition, diet styles and the fundamentals of body transformation.

Avinash M is a body recomposition & Transformation specialist based in Mumbai. He is also the founder of the well-known fitness brand-FTS Fitness.
Find more about Avinash and FTS at @fight.the.sunrise

An all-around bon-vivant, Aneesh Bhasin is a commentator on all things cool and is one of GQ’s 30 most influential young Indians. Follow him on Instagram and Twitter at @aneeshb

You can listen to this show and other awesome shows on the IVM Podcasts website at https://ivmpodcasts.com/

See omnystudio.com/listener for privacy information.

When it comes to making changes to your nutrition, knowing what is going to have the most impact is important to make changes that are worth the effort. 

Schedule a clarity call:

bit.ly/fbrxcall

Join My Free Facebook Group:

https://www.facebook.com/groups/14193...

Podcast Topic Request Form

https://forms.gle/MbmLXbzLLVcbr9rv6

Are you considering plastic surgery? Join us on this episode of the podcast as we delve into the ins and outs of plastic surgery and discuss how to best maintain the results. We'll be joined by Brittany, who will share her own personal journey and tips for success.

Tune in to the latest episode of the podcast to hear the guests discuss their own journeys with plastic surgery, the dangers of getting too much done, and the importance of having realistic expectations and a supportive system before going through with the procedure. Plus, discover how to find a reputable plastic surgeon.


Do you need help finding the right surgeon for you? CLICK HERE

In this episode we cover:

[00:02:30] You can only ✂ cut what you can pinch: Change your habits after surgery

[00:05:00] Introduction: Brittney

[00:07:56] Feed 🥦the 🍑: Proper nutrition post-Op

[00:15:55] Fighting words🤛👊👊🤜: Why I get defensive about my community

[00:23:31] Empowering other women to be fitness trainers in the community

[00:24:23] Public Service Announcement⚠: There are options outside of Phentermine

[00:30:00] The extra fat above your belly button after Tummy Tucks

[00:37:37] The Risk and Reward: Getting your surgery outside the US

[00:49:30] Dangers🛑: Don't take your own medication overseas

[00:56:31] "Surgery Dedicated podcast" is Only the beginning 

[01:00:34] Spreading your journey

[01:05:18] You’re not alone 

[01:07:46] The untold Stories: Post-Op Depression

Resources

@Thefitbbl - https://www.instagram.com/thefitbbl/

precisionnutrition.com - https://www.precisionnutrition.com/nutrition-calculator

Bruise Juice - https://www.bigbuttsnolies.com/shop/bruise-juice-body

Do you want help planning your surgery? Book a discovery call with Mavi Rodriguez.

Join our online community!

Visit our website
www.bigbuttsnolies.com


Plastic Surgery Podcast (@bigbuttsnoliespodcast) • Instagram photos and videos

Watch the episodes on YouTube

In today's episode I want to break down a few key components that we need to understand that make a difference in our ability to maintain results beyond the fat loss phase.
1. Realistically sustainable goal.
2. Habit changes.
3. Reverse Diet/Training adjustments
4. Intentional/Intuitive eating.
5. Self Monitoring.

Schedule a clarity call:

bit.ly/fbrxcall

Join my challenge:
bit.ly/amrapmacros

Join My Free Facebook Group:

https://www.facebook.com/groups/14193...

Podcast Topic Request Form

https://forms.gle/MbmLXbzLLVcbr9rv6

Today we discuss Protein absorption, Muscle protein synthesis (MPS), and how much protein you need daily. I also break this down to who needs to worry about what. There are things that newbies just don't need to worry about and can be overwhelming to them. I also talk about what more advanced lifters and clients should focus on.

3:58 - How much protein do you need for the day?

9:15 announcement - When you sign up for the LiftingLindsay Training App between Dec 26-January 7 you'll get a free macro plan too! Sign up HERE.

11:59 - protein absorption. Can the body really only absorb 20-30g of protein in one sitting?

14:05 - Protein isn't just for muscle, there are many jobs it has in the body

17:04 - what is Muscle Protein Synthesis 

21:00 research based calculation for maximizing Muscle Protein Synthesis

23:47 Skewed vs Even distribution of protein for maximizing Muscle Protein Synthesis

30:58 - How to maximize muscle gains at maintenance

Research Cited

https://medlineplus.gov/genetics/understanding/howgeneswork/protein/

Hudson, J.L., R.E.B. Iii, and W.W. Campbell, Protein Distribution and Muscle-Related Outcomes: Does the Evidence Support the Concept? Nutrients, 2020.

https://examine.com/articles/how-much-protein-can-you-eat-in-one-sitting/#ref-29

Moore, D.R., Maximizing Post-exercise Anabolism: The Case for Relative Protein Intakes. Front Nutr, 2019. 6: p. 147.

Rieu, I, et al. "Leucine Supplementation Improves Muscle Protein Synthesis in Elderly Men Independently of Hyperaminoacidaemia." The Journal of Physiology 575.1 (2006): 305-15. Print.

Norton, L. E., G. J. Wilson, D. K. Layman, C. J. Moulton, and P. J. Garlick. "Leucine Content of Dietary Proteins Is a Determinant of Postprandial Skeletal Muscle Protein Synthesis in Adult Rats." Nutrition & Metabolism 9.1 (2012): 67. Web.

anabolic response
Schoenfeld et al 2018⁣⁣
Norton et al 2017⁣⁣
Yasuda et al 2020

Fun back and forth from Eric Helms and Menno about protein in a diet - didn't talk about this in the podcast, but if you're a nerd it's a fun read to see how even some of the most brilliant people can disagree about protein :) 

https://mennohenselmans.com/eric-helms-protein/

The typical narrative when it comes to phases is you need to either be building or cutting. The constant back and forth between a caloric deficient and a caloric surplus. If you've listened to the last few episodes, you know there's a third option too where a lot of magic happens. That is the maintenance phase and there is so much work to do there as well. While this isn't an episode on maintenance, it's an episode on what phase you should be in for your goals.

Time Stamps:

(0:17) What Phase Should I Be In?

(3:07) I Know Maintenance Isn’t Sexy

(6:08) Looking At My Body Like I Look At My Kids

(7:48) Caloric Surplus

(10:14) Our Mental and Emotional Needs

(14:48) The Last 3-6 Months

(16:16) We Aren’t Robots

(21:18) You’re Not Going to Starve

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*NEW* The BeStrong fitness and health learning portal is now up and running! I’m so excited about it! If you have enjoyed my podcasts you are going to LOVE BeStrong. It is filled with lessons to help you…

 - learn the basics of nutrition, including, Energy balance, reversing, fat loss phases, Building,  and how to choose and set up each fitness phase.

- Training lessons to help you get the most out of your training

- My favorite recipes

 - BeStrong is included with your training app membership. Sign up HERE

You're in for a treat today! I have been following (mildly stalking) my guest on Instagram for awhile and been mistaken as her in the gym a few times. Lindsey Mathews aka @trainerlindsey on Instagram joins me today to discuss her story with competing, gaining 50 pounds in one year, and important hormone health topics.

Time Stamps:

(0:25) We Have Another Lindsey

(5:23) 2018 Competing One Last Show

(9:30) Gaining 50 Pounds in One Year

(17:15) How to Know If It’s a Hormone Imbalance

(21:50) TCH, T3, and T4 Process

(26:30) Some Controversy

(32:20) Lindsay’s Label

(43:00) Where to Find Lindsey

——————————

Follow Lindsey on Instagram

——————————

Exciting NEWS! - our Membership site is LIVE!!! There is SO MUCH information on there and there will be continued information added to it every month. It currently has training and nutrition lessons on there. If you have enjoyed my podcasts you with LOVE the nutrition classes i give to help empower you to achieve your goals, whether that is fat loss, maintenance, or going into muscle building phases. It also includes my favorite recipes that i’ll continue to add to as i discover new yummy foods to add to my healthy BUT YUMMY kitchen go tos!

The membership site is all part of the app, so if you are an app users you already have access. If you aren’t an app users you can click HERE to sign up. 

Need help in the gym? Click HERE (liftinglindsay.com) for optimized training programs tailored for your goals whether that's fat loss or muscle and strength. Groups include alternative exercises for gym or at home! Specific at home programming is offered too!

If you're thinking about doing a bulking or building phase when it comes to your training and nutrition, I want to share some truths with you. The biggest one being that bodybuilding is an extreme sport and you're putting your body under stressors it wasn't designed for from a day to day perspective. That's not to say you can't have great success with a bulk phase but you need to be ready for it. I want to share some of factors that will lead to great bulk phase and really consider whether you're ready or what you need to do in order to be ready.

Time Stamps:

(0:15) I Love What I Do

(1:40) Earning a Build Phase/What is a Build Phase?

(5:10) Bodybuilding is an Extreme Sport

(7:35) Training Smart

(9:23) Bicep Curl/Shoulder Press Combo Example

(12:46) Glute Focus Example

(14:45) Huge Red Flag: Not Tracking Weights

(22:45) Pushing Yourself to Failure

(27:44) Don’t Chase the Sore

(34:10) My Website and Coaching

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Need help knowing what to do in the gym? Or how to train smart at home? Sign up here (liftinglindsay.com) for Optimized training plans with the LiftingLindsay training app. Join the group Train With Me if you want to follow along with my personal training program (home alternative exercises available)