This week Meagan and Sue are going in depth on nutrition and strength training, and giving some tips and tricks for fat loss and muscle growth.
Full Show Notes and Resources:
Always consult your doctor before beginning any diet or exercise routine
Diet protocols: IIFYM (If it fits your macros), Paleo, Keto, Vegan/vegetarian, Carnivore, LeanGains, Intuitive eating, or just plain old calorie counting, etc. There are ways to optimize virtually any diet, as long as you’re getting a minimum amount of protein & lifting
Boosting fat loss: substituting water for all beverages (especially cold water), adding in cardio (has diminishing returns but can be helpful), intermittent fasting, meal timing for insulin sensitivity (higher carb foods in morning when sensitivity is highest, lower carb foods in the evening), carb cycling based on workouts (because insulin sensitivity is higher after workout), green tea been shown to increase fat burning by as much as 33%, cold showers to boost brown adipose tissue (fat burning in stomach area), vibration therapy
Boosting muscle synthesis: protein timing (spread out throughout the day, about 20-40g per meal, Vitamin D & sun exposure promotes muscle synthesis, heat shock proteins improve muscle synthesis (sauna post-workout, heat exposure), SLEEP is imperative - muscles are broken down in the gym and re-built while you sleep - aim for at least 8 hours every night, post-workout massage has been shown to be effective treatment for DOMS (delayed onset muscle soreness), creatine has been shown to be effective and safe supplement for lifting performance - have to take it every day to see results, intermittent fasting has been shown to boost natural levels of human growth hormone
Weight plateaus: Check your current TDEE, check your menstrual cycle (water retention occurs during ovulation and again before menstruation), weight lifting can also cause water retention as does carbohydrate intake and salt intake. Increase in activity? Are you sleeping enough? Drinking enough water? Are you taking measurements, how are clothes fitting? Are you taking progress photos? Remember weight loss is not linear. You will have ups and downs, even while following a nutrition plan to the letter - there is a woosh effect, especially true for women! Check out the Libra app to see how weight trends over time.
- Get a trainer if possible to show you the lifts and proper form
- Learn the major compound lifts: Squats, Deadlifts, Bench press, Overhead press with barbells
- Accessory work for hypertrophy (bigger muscles) - machines, dumbbells, bodyweight, kettlebells, etc
- Beginner routines: Starting Strength, StrongLifts, Ketogains, Thinner Leaner Stronger, Strong Curves
- Full body routines can be done 3x per week with rest day between each workout for beginners
- Bodypart splits for intermediate lifters: Push-Pull-Legs (PPL, Day 1: Push, Day 2: Pull, Day 3: Legs, Day 4: Rest, repeat) or Upper-Lower Splits (Day 1: Upper, Day 2: Lower, Day 3: Rest, repeat)
- Hit each muscle group at least twice per week, 4-5 sets of 3-5 reps on compound lifts, 3-4 sets of 8-12 reps for accessory work, Rest for 3-5 minutes for compound lifts, 1-3 minutes for accessory lifts
- Rest is just as important to lifting as it is to running - it is during the rest period when the muscles grow!