July 19, 2023

Strength Training For Weight Loss with Phillip Pape [Ep. 52]

Strength training is all about gaining strength right? But sometimes we overlook that in favor of thinking this will help me change my shape or look better or burn calories, etc. But what if building strength was the exact way you could actually lose weight as well?

Philip Pape, of the Wits and Weights podcast, is here as my guest today to chat about strength as a means to lose weight, why its a great metric and what a great strength routine would look like.

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Transcript

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This is the eat well think, well, Well podcast.

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I'm Lisa Salsbury.

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And this is episode 52 strength training for weight loss with Philip Pape.

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First of all.

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Can I just say, oh my goodness, this is episode 52.

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I can't believe it.

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It seems not quite right because my episode one and two came out on the same day because that's what the experts tell you to do.

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So technically next week, I will have been publishing this podcast every week for one year.

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And I have.

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The most special guests planned for my one-year mark.

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My first episode came out August 3rd.

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So I have an amazing secret guest.

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For my episode on August 2nd to mark my one year of publishing the eat.

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Well think, well, live.

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Well podcast, it has been so fun.

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I've met so many amazing people, guests and guesting on other people's podcasts.

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It's been so, so fun.

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Thank you for being one of my listeners, but be sure you are subscribed to the show.

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So you don't miss my very special, very secret guest.

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Coming out August 2nd, but today I have Philip Pape also fun.

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Just not a surprise.

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Since he's here with me today, he is really a strength expert and we are going to be chatting about strength as it relates to weight loss.

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It's a little bit different approach to be focusing almost solely on gaining strength, but that really is a measure.

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Of muscle building and a way to show progress other than the scale, which I love.

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We also get into a little bit of body fat overshooting or the dangers of rapid and yo-yo dieting and what happens on the rebound from that.

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So stay tuned for that.

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Also before we get into this episode, I want to remind you to get on that group program.

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Wait list, if you want in, on my next round.

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Depending on interest, I will likely get another group going in September or October.

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So if you have let the summer pass you by and you still haven't gotten started with your goals, get your name on that group interests list so I can help you.

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And you can have a group of women around you also supporting you.

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You'll find that link in the show notes.

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And if you don't think group coaching is for you, I still do have space for one-on-one clients as well.

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So either way you can make an appointment for a free strategy session to see whether a group program or a one-on-one program would be a better fit for you.

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Okay.

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Let's get into this episode.

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Welcome to Eat Well, Think Well, Live Well; the podcast for women who want to lose weight, but are tired of counting and calculating all the food.

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I'm your host, Lisa Salsbury.

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I'm a certified health and weight loss coach and life coach, and most importantly a recovered chronic dieter.

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I'll teach you to figure out why you are eating when you aren't hungry, instead of worrying so much about what you are eating.

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I'm excited to have Philip Pape today.

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I was on his podcast recently and we decided that went really well.

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So let's, let's do a swaperoo here.

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So Phillip's here to help us really get into some.

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Differences between health and body composition, and we're gonna talk a little bit about strength training, all the things.

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So I'm gonna let him introduce himself and then we'll get into our conversation.

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Lisa, it's great to see you again.

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Yeah, we did have a fun conversation on, on my.

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Should be coming out soon.

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Uh, my name is Phillip Pape.

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I'm a certified nutrition coach, body composition expert, and I just love to help people really get strong and fit and get past, you know, some of the things, holding them back in terms of their nutrition, their training, and just, uh, you know, take control of life.

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I don't know if you wanted more of a background than that, but

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Yeah.

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Yeah.

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Keep going.

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Keep going.

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I love to hear how people get started and you know what brought'em to this?

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Yeah, absolutely.

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So I like to tell people I didn't figure any of this out until, uh, four decades in, when I was turning 40 in the year 2020.

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In that year, life changed for a lot of people, myself included.

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but for me it was more of discovering, uh, who I was and who I could be.

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I had struggled with weight through my twenties and thirties and a little bit of body image as well, and I had tried all the things.

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Most of us have fad.

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Intermittent fasting.

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Uh, we can go way back.

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SlimFast and Atkins back in the

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Mm-hmm.

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Mm-hmm.

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on, paleo and keto.

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And I, you know, I, I'm too, um, I, I never stuck around for the carnivore craze, so didn't get, didn't do that

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Yeah.

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Petty.

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Yeah.

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Yeah.

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And then, uh, uh, and then for, for fitness, you know, throughout my twenties I didn't grow up playing sports.

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I didn't grow up, uh, with an athletic family or anything like that.

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Most of my family had that's kind of typ, we'll say, typical health issues here in the US with whether it's diabetes or heart disease, being overweight and so on.

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And I grew up with a, the traditional, you know, eating fast food and having to clean your plate.

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Uh, not really eating many vegetables, all all that stuff.

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My weight fluctuated a lot during the twenties.

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I was lucky.

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My wife, who, who loves me for who I am and, you know, didn't judge me for any of this stuff.

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And, uh, we got married in, in my mid twenties and then later on had a couple, uh, daughters who are now nine and 11.

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But when I was turning 30, I thought, Hey, I need to do something different to get in shape here.

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And I started the CrossFit craze like everyone else around that

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Mm-hmm.

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Uh, that was 2010 timeframe.

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And I met some great people there.

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I think that's exactly when I started, maybe, maybe 2011 or 12 that I had a CrossFit phase as

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Yeah.

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That was their peak, wasn't it?

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It was their peak, and I thank CrossFit for a lot of things because it introduced me to the barbell for the first time to the Olympic lifts.

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Yeah.

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The same for

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Yes.

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Yeah.

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and also like, I guess working hard or conditioning, you know, the idea of, I was never con, I never considered myself an athletic person.

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So now to be able to spend 20 minutes with a massively high heart rate without stopping was a, a source of pride, even though it kind of beat me up.

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And over the years, I, I had fun doing it, but.

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Really see the results I wanted in terms of, we'll say body composition, that's the term we use, but we, we mean having an improved physique health, more muscle, being able to maintain your weight with a certain kind of average sustainable diet.

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All those things that we all want generally from from our bodies.

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And so as I was turning 40, in 2020, which I kind of started this story, um, my trainer, the CrossFit trainer, he had evolved as well, kind of away from CrossFit, more towards strength and conditioning and training for strength and programming.

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And he said, look, you've gotta get stronger.

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Like, that's what you have to do.

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You have to get stronger.

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And I said, I've been watching these power lifters.

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And they, they take a lot of rest periods.

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They don't seem to be, uh, you know, their heart rate's not very high like, Although they, you know, they had pretty good physiques, right?

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But, uh, I didn't quite get the connection between strength and health.

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And I like to make that connection, not just strength and physique, but strength and health.

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And I switched to a strength-based program, you know, lifting heavy, progressive overload, and I started to build muscle for the first time.

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Effectively during 2020.

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And while I did that, I dove into the science of strength and why does that work?

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Why is it associated with physical health?

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Um, and then I started to gain a lot of weight as I built muscle.

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And that was another problem because, because I,

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Mentally a

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was mentally a problem for me as I gained muscle.

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Now all of a sudden I was kind of big again, and I didn't know what to do about that side of it.

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I didn't understand.

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Okay.

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I was just eating indiscriminately.

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So I, I started to learn about nutrition and, and we're talking podcasts, books, videos, you know, all the evidence-based folks, not the, not the fitness influencers and not the YouTube doctors.

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Okay.

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We're talking, you know, legitimate people have worked for years on this stuff and came across the idea of flexible dieting, which, and I know you and I have similar philosophies, And come from it in different, from different approaches.

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But the idea was you don't have to cut out food groups.

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You don't have to restrict and do anything extreme.

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You can enjoy the foods you like to enjoy, but understand where it's taking you and how it's serving you and how you get from this goal to that goal.

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So once I figured that out, I was able to control things, you know, for the first time.

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Whether that was my weight on the scale, my or, or just my body composition.

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It didn't matter.

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I had the.

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And I went through my first, what I'll call transformation in 2021, where I actually, uh, was, was happy with how I felt and how I looked and that I could perform and do it within, um, you know, within the choices I made as opposed to.

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Spinning my wheels like I felt I had been doing for years.

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Um, and then in late 2021 I said, why?

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I love to talk.

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And I, as you can tell, I'm, I'm just going on and on.

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I love to talk.

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Let me start a podcast and get the information out there in the way I like to communicate.

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And I did.

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I started the Witz and Waits podcast late 2021.

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I met some great people through that, including a power lifter who became my first client as a nutrition coach.

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Kind of, uh, it went from there.

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So I've been a coach for about a year and a half now, working with a lot of great people.

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And I think a lot of people know me as the strength guy.

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Like, when you work with me, we gotta train.

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Like that's a requirement for working with me because I think it's so effective for your health and for your physique.

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Couple things I wanna point out from your story for our listeners.

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Number one, Phillip's obviously a guy and most of my listeners are female, For a long time as a coach, I was like, well, guys don't have emotional eating problems.

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Guys don't have body issue problems, but like, this is really a human problem.

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This is really just like the human condition.

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And so I just, it just helps to normalize it.

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Like, yes, we, we have maybe different thoughts as women, but you know, we're not alone in this.

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I did have my first male client earlier this year, which.

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Fascinating and very fun and we teased a lot about how my workbook is just straight up pink all over the place.

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And he was like, it's fine.

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Um, but that was great.

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Another thing I really love that you said I wanna point out is from CrossFit, you're like, that's where I learned the love of the barbell.

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And I just am always saying like, Hey, we've all been, we've all been dieters.

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I know because like statistics show that women of my age have been on between 40 and 60 diets.

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So chances are for your listening to this, you have been on a diet.

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Like, rather than say, gosh, I wish I hadn't done that.

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I wish I should, I, you know, I should have known better.

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There's tons of things in my life that I'm like, I would have done that differently, but instead, For CrossFit for me, like maybe I sometimes look at it and think I probably shouldn't have beat up my body in the way that I was, you know, doing in that way.

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I still, you know, feel the effects of a shoulder injury from when my coach came around and was like, I thought you were here to work out and put 20 more pounds on my bar like that, you know?

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But that's okay.

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That's okay.

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I'm so glad that now I can work out in my garage with a barbell because of that time that I gained confidence and the knowledge that I needed to properly do a squat and properly do a deadlift.

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Now, I don't do snatches by myself in my garage.

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I'll tell you that.

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It's a little too technical to be doing without a coach for me, but I love how you were like, I learned that there rather.

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Detailing out all the reasons why it wasn't good for you.

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So, um, I just, I think that's really important for us to point out those, those things that we did in the past.

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And it's like with food too.

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I've talked about how like, let's look at foods that have worked for you in past diets.

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Like you mentioned a lot of diets you've been on.

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Like the slim Fast.

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I've done that in, when I was a very young girl.

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Um, and I know like shakes do not work for me.

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I don't even use smoothies now.

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Like I don't do a protein drink.

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I do not like smoothies, but I can look to other diets that I've been on and say like, oh, you know what does work for me?

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Tons of vegetables.

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That actually works really well for me.

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Those diets that I was on where I was eating.

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Decent amount of protein, tons of vegetables, lots of fruit.

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These things work for me.

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I don't have to cut them out just because I'm technically not dieting.

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we wanna look at those past experiences and use'em to inform what we want to currently do.

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So thank you

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Y.

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Yeah, no problem.

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And just just to add to that, being that I'm in my forties as well.

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If you ask me like, what would I change?

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I usually, my answer is nothing because I'm glad I went through those experiences to learn these very things.

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And even with my clients, you know, the more information they're able to tell me about what didn't work, I don't, you know, I understand there's a framing aspect to it and they say, well, I'm not good at this, or This didn't work, or I, I made a bad decision here.

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I don't care.

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Like, that's in your past.

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We're gonna go forward and we're gonna do the right thing.

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But knowing that's the case, like, I don't know, you might have an intolerance, right?

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That's gonna be helpful going forward cuz now you can't eat a certain food group just because it doesn't, uh, fit for you.

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Having said that, I'm a big fan of experimentation and also not making assumptions.

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So if, if we think that hey, carbs are, uh, a problem for us, Maybe it's not the carbs, maybe it's some combination of carbs and fat you had in the past, or maybe it was because you were on a certain diet.

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It doesn't matter.

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Let's, let's be open to these things that unless it's a medical or an established allergen, let's just be open to them going forward, cuz you never know.

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Yeah, totally.

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Okay.

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Well, even though we're saying like, Hey, don't be upset about what we've done in the past.

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We can look back and be like, okay, that didn't work for us.

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And then we might call it a mistake.

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Right?

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So if we're looking at what mistakes people are making when they're trying to imp improve their health and their body composition, what do you think is the main problem?

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I, I think about this a lot because there isn't just one, but the biggest one, one of the biggest ones I see is this focus on the short term, which for most people is weight on the scale, right?

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They're focused on some, uh, short term goal or number that they're trying to move instead of.

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Why they want to move that number, right?

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So if you ask a client, what, what is your goal?

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And they say, I wanna lose 10.

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That's not your goal, that that's a method, that's a, a thing that you can do.

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All right.

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Why do you wanna lose 10 pounds?

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Well, I wanna be back to some target weight.

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Okay.

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Why do you wanna be at that weight?

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Well, that's where I was when I was in, when I was 24.

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Okay.

00:14:38.177 --> 00:14:40.366
Why do you wanna be like you were when you were 24?

00:14:40.636 --> 00:14:42.496
Oh, because I felt confident about myself.

00:14:42.616 --> 00:14:43.126
Oh, okay.

00:14:43.131 --> 00:14:44.716
Now we're getting to the heart of the matter.

00:14:45.136 --> 00:14:51.991
So let's, when we talk about body composition, I like to help people see the holistic picture, right?

00:14:52.052 --> 00:15:01.022
It's not just a number, it's how you feel, how you perform, and, and ultimately that can be traced to your physical mastery.

00:15:01.201 --> 00:15:01.501
Okay?

00:15:01.501 --> 00:15:04.861
And when I talk about physical mastery, I don't talk about what you're eating.

00:15:05.251 --> 00:15:07.562
It's, it's how you interact with the physical world.

00:15:07.562 --> 00:15:09.211
So this usually comes down to.

00:15:10.027 --> 00:15:14.966
Building muscle, being stronger and fueling yourself to perform.

00:15:14.966 --> 00:15:19.677
And once you do that, it's amazing how many of these other issues start to go away.

00:15:20.096 --> 00:15:30.147
Uh, whether it's hormonal, uh, dysregulation, whether it's the, uh, mindset we've had in the past that was like an all or nothing kind of mentality, a restrictive mentality.

00:15:30.606 --> 00:15:38.076
Um, whether we've done tons of cardio in the past and thought that was the way to go, and now we realize that there's a more balanced approach to our fitness.

00:15:38.466 --> 00:15:43.297
And so instead of focusing on weight on the scale, let's focus on building our body.

00:15:43.687 --> 00:15:46.626
And, and that often leads to a more positive approach to all of this.

00:15:47.072 --> 00:15:47.522
Yeah.

00:15:47.859 --> 00:15:57.999
sometimes I like to play a little devil's advocate with my guests, just cuz you know, I could hear, I can hear the listeners being like, yeah, except for the, I do wanna

00:15:58.063 --> 00:15:58.158
Mm-hmm.

00:15:58.183 --> 00:15:58.448
weight.

00:16:00.219 --> 00:16:02.229
I do like, I do wanna lose weight.

00:16:02.229 --> 00:16:06.489
And so how is strength the path to do?

00:16:07.009 --> 00:16:09.168
Well, let's look, let's think about our metabolism, right?

00:16:09.438 --> 00:16:15.739
Um, building strength, which also then builds muscle mass, um, increases our metabolic rate.

00:16:15.739 --> 00:16:16.698
We can, we can burn more.

00:16:17.298 --> 00:16:18.019
Calories, right?

00:16:18.019 --> 00:16:20.089
So that alone can help us burn more fat.

00:16:20.568 --> 00:16:25.339
Um, having strength allows us to, uh, improve our health markers, right?

00:16:25.339 --> 00:16:34.489
So when we talk about our blood work, um, uh, factors for metabolic disease, our heart rate and so on, so it makes us more capable in this physical world.

00:16:34.969 --> 00:16:44.719
Uh, and then, um, because you have a higher metabolic rate and you have a healthier, you know, expression of your body in life, losing fat becomes easier.

00:16:46.219 --> 00:16:53.808
Most clients I work, work with, we go through like what we call a pred maintenance phase for a couple months before we even lose any of any of the weight.

00:16:54.259 --> 00:16:58.759
And here's what magically, what magically happens to most people if you haven't been training properly.

00:16:58.908 --> 00:17:03.298
And I can define what that means if you haven't been weightlifting properly till now and you start to do it.

00:17:04.203 --> 00:17:05.223
And we're tracking everything.

00:17:05.223 --> 00:17:10.624
You know, we're tracking, not, not necessarily macro tracking, but we're tracking the, our, um, uh, our lifts.

00:17:10.834 --> 00:17:12.213
You know, we're tracking how we feel.

00:17:12.483 --> 00:17:13.864
We might be doing body measurements.

00:17:13.868 --> 00:17:14.554
You don't have to.

00:17:14.558 --> 00:17:16.173
You can go by how you look and how you feel.

00:17:16.594 --> 00:17:20.193
What you end up finding is over the first few months, you may not move that number on the scale.

00:17:20.804 --> 00:17:26.384
But you actually may go down one or two pants sizes, you may all of a sudden feel more energy.

00:17:26.804 --> 00:17:38.443
You all of a sudden may have some of these issues that were, that express themselves as like hypothyroidism or other hormonal dysregulation start to dissipate because you have a, a focus on building muscle and strength.

00:17:38.864 --> 00:17:44.973
And after this one or two months, all of a sudden, The focus starts to change and like you said, well, I wanna lose weight.

00:17:45.003 --> 00:17:49.384
I've seen many clients start to change their focus from, I wanna lose weight too, huh?

00:17:49.624 --> 00:17:55.413
I want my pr, my deadlift to keep going up cuz I'm feeling great and now I'm looking great and my pan size went down.

00:17:56.044 --> 00:18:03.003
Then you get to a point where you're like, all right, now let's hit the gas pedal on a fat loss phase if we need to do that to kind of get rid of the excess fat.

00:18:03.273 --> 00:18:05.673
But you're in a much healthy spot to start that from.

00:18:06.496 --> 00:18:07.185
Okay, good.

00:18:08.026 --> 00:18:11.806
So, um, let's talk a little bit more about strength training.

00:18:11.806 --> 00:18:16.536
I've, I've had another, trainer on talking about strength training specifically for women.

00:18:17.046 --> 00:18:23.780
Do you, I assume you train both genders, but if we kind of highlight women here, what is the goal?

00:18:23.780 --> 00:18:30.560
Because the truth is women aren't gonna have the kind of results that you do as far as like that quick muscle building.

00:18:30.590 --> 00:18:34.790
We just don't see that with the amount of circulating testosterone that we do have.

00:18:34.790 --> 00:18:36.111
It just doesn't happen.

00:18:36.471 --> 00:18:39.441
Women don't really need to fear getting bulky, like,

00:18:39.480 --> 00:18:39.810
For sure.

00:18:40.020 --> 00:18:40.590
Even men.

00:18:40.590 --> 00:18:42.570
Even men have trouble doing it, to be honest.

00:18:43.185 --> 00:18:43.760
Yeah.

00:18:43.790 --> 00:18:46.730
It's like really, truly don't worry about it.

00:18:46.730 --> 00:18:47.451
It's not gonna.

00:18:48.320 --> 00:18:50.510
I wanna be bulky and I can't get there.

00:18:50.665 --> 00:18:52.851
So that's not really what happens.

00:18:52.851 --> 00:18:57.415
I mean, tell, tell me though then how can women measure?

00:18:57.415 --> 00:19:02.951
Because I find like, I've been strength training for several, several years now.

00:19:02.951 --> 00:19:05.861
I'm not really seeing any changes.

00:19:06.671 --> 00:19:13.090
I'm mostly just trying to maintain my muscle mass because as I go into menopause, I, I just feel like that's really important.

00:19:13.090 --> 00:19:24.790
I think that, um, I mean, I just really believe, and I, I think there's a lot of evidence that shows us the exercise really is the Fountain of Youth and Strength training in particular.

00:19:24.790 --> 00:19:29.961
I am constantly, When I'm talking about my goals, like why do I wanna do this?

00:19:29.961 --> 00:19:33.381
Why do I want to be a certain weight, why do I want to exercise?

00:19:33.980 --> 00:19:41.530
It's because I think it's the fountain of youth and I think that it's the way I stay young and I want to be able to get on the floor.

00:19:42.185 --> 00:19:48.516
And off the floor in my seventies and eighties, I want to be able to be an influence for good of my grandchildren.

00:19:48.516 --> 00:19:58.326
And the only way I can do that is if I have the mobility and the ability to move to where they are, whether that is on the floor, cuz they're toddlers.

00:19:58.641 --> 00:20:03.381
Or if that's getting on a plane and going to their high school graduation across the country, cuz that's where they live.

00:20:03.441 --> 00:20:07.760
I need to have that ability and I think exercise is where it's at for that.

00:20:08.330 --> 00:20:15.770
So talk to us a little bit about strength training, what women should be doing and what they can expect with strength training.

00:20:16.526 --> 00:20:16.976
Yeah.

00:20:17.036 --> 00:20:23.905
First you alluded to some of the benefits as you age strain training gets more and more important because it does increase our bone density.

00:20:24.205 --> 00:20:25.645
It increases our metabolism.

00:20:25.645 --> 00:20:30.836
It, um, helps us with balance, with stability, with mobility, posture helps us sleep better.

00:20:30.836 --> 00:20:36.546
It can even reduce pain, like if you have lower back pain, like almost everybody gets by the time they're in their forties.

00:20:37.066 --> 00:20:39.195
Doing deadlifts could mitigate that pain.

00:20:39.195 --> 00:20:40.546
I've seen it time and time again.

00:20:40.726 --> 00:20:43.455
Even if you're 75 and you've never lifted a barbell before.

00:20:43.726 --> 00:20:46.965
Which is by the way, like so counterintuitive.

00:20:46.965 --> 00:20:47.955
You're like, wait, what?

00:20:47.955 --> 00:20:49.875
That, isn't that like a back exercise?

00:20:49.881 --> 00:20:56.115
I mean, it's not, it's a, it's a lower body exercise, but people that don't know are like, that sounds like a terrible idea, but no,

00:20:56.125 --> 00:20:57.476
Yeah, yeah, Yeah, yeah, It's true.

00:20:57.715 --> 00:20:59.215
Well, well deadlifting, right?

00:20:59.215 --> 00:21:02.935
It's a, it's more of a hamstring exercise, but then your back is a stabilizer for that.

00:21:02.935 --> 00:21:11.096
And you've got these like large ropes of muscle that go along your spine, and every time you're doing an isometric contraction on those, when you deadlift, you strengthen them.

00:21:11.096 --> 00:21:12.086
They're getting bigger and bigger.

00:21:12.205 --> 00:21:15.236
And now that supports your spine instead of your spine.

00:21:15.326 --> 00:21:17.395
Like that supports your body instead of your spine.

00:21:17.395 --> 00:21:18.266
So think of it that way.

00:21:18.806 --> 00:21:21.536
Um, yeah, so anyway, I can go on and on about the benefits.

00:21:21.536 --> 00:21:26.996
But here, so you mentioned something you've been training for several years, haven't necessarily seen huge results.

00:21:27.385 --> 00:21:36.955
Uh, what I found is that there's sometimes a misapplication of what's called a stress recovery adaptation model, and there's different names for this.

00:21:36.955 --> 00:21:38.125
This is the one I know it as.

00:21:38.546 --> 00:21:42.685
And the idea is when you're training under the bar, when you're lifting a barbell or dumbbell, or.

00:21:43.661 --> 00:21:44.800
You're putting stress on your body.

00:21:44.830 --> 00:21:46.990
You're putting stress on your muscles through tension, right?

00:21:47.411 --> 00:21:52.211
And you have to put sufficient amount of stress and then recover for that stress.

00:21:52.480 --> 00:21:58.421
And then your body super compensates for that and actually builds a little bit of extra tissue or rebuilds new muscle tissue.

00:21:58.721 --> 00:22:01.990
And then the next time, and here's the key, you have to lift a little more.

00:22:02.691 --> 00:22:05.590
So that's a little bit heavier or a few extra reps or a few extra sets.

00:22:06.040 --> 00:22:08.050
What I've seen, time again, is a few mistakes.

00:22:08.050 --> 00:22:16.361
One mistake is, uh, lifting in too high of a rep range, like lifting 15 or 20 reps, and you just don't really go very heavy.

00:22:16.601 --> 00:22:21.070
You don't point much stress in your muscle, and then you do the same weight every week, which is the second.

00:22:21.070 --> 00:22:21.911
Yeah, go ahead.

00:22:22.135 --> 00:22:28.195
well, I think part of the reason that women especially do that is because they think they don't wanna be bulky.

00:22:28.256 --> 00:22:30.476
So they're like, I'll pick up a 15 pound dumbbell.

00:22:31.895 --> 00:22:32.661
Like, don't do that.

00:22:32.661 --> 00:22:35.000
Pick up something heavier than your purse or your toddler.

00:22:35.221 --> 00:22:35.790
There you go.

00:22:36.211 --> 00:22:37.411
Yeah, no, no, for sure.

00:22:37.861 --> 00:22:38.070
Yeah.

00:22:38.070 --> 00:22:44.580
So the reasons why, or one thing, and then the fact you do it is another, so I'm just addressing the fact that you do it at, at the moment.

00:22:44.971 --> 00:22:54.361
Um, progressive overload is the concept of actually lifting, you know, adding weight or adding reps over time, uh, and that, and these are very important principles of training.

00:22:54.780 --> 00:22:57.810
The other thing is you mentioned lifting light, dumbbells.

00:22:59.730 --> 00:23:05.611
If, if you're just trying to build muscle, um, kind of like a bodybuilder, you're just trying to build muscle or size.

00:23:06.405 --> 00:23:13.546
Different rep ranges can work, but you're generally not strong enough to lift very much for high reps when you start.

00:23:13.905 --> 00:23:17.266
So there tends to be this sweet spot around five reps.

00:23:17.266 --> 00:23:23.385
We like to say four to six reps where you can lift pretty darn heavy because it's only five

00:23:23.486 --> 00:23:24.401
Mm-hmm.

00:23:24.480 --> 00:23:29.340
But you also get enough volume right to, to, to translate into muscle growth.

00:23:29.671 --> 00:23:33.480
So the volume is what gives you the muscle growth or the hypertrophy and the intensity.

00:23:33.480 --> 00:23:37.171
The weight on the bar at that low rep range is what gives you the strength.

00:23:37.441 --> 00:23:45.185
So the strength in the muscle mask go hand in hand, where each time you go to the gym, Let's say you're doing three sets of five reps of squats.

00:23:45.455 --> 00:23:45.846
Okay?

00:23:47.036 --> 00:23:47.155
Whatever.

00:23:47.155 --> 00:23:55.385
You start at, let's say it's 95 pounds, uh, let's say 95 pounds on the bar, Lisa, the next time you go in, which would literally be the next workout session, you would try a hundred pounds.

00:23:55.806 --> 00:24:01.776
Then the next time you try 105, then 110, and you have the, a really good capacity to do that as a beginner.

00:24:01.836 --> 00:24:06.756
I'm not saying you're a beginner, but someone who's beginning at strength has a good capacity to go up very quickly.

00:24:07.165 --> 00:24:08.935
And then it starts to plateau and plateau.

00:24:08.935 --> 00:24:15.955
But within three months you've gone from say, 95 pounds on the bar to maybe 180 or 200 pounds.

00:24:15.955 --> 00:24:21.145
And I see this in women who've never lifted before who are peri and post-menopause cuz that's most of my clients.

00:24:21.655 --> 00:24:22.855
And it hap and it works.

00:24:23.451 --> 00:24:30.921
But it's a very different mode of training than what most people are used to with the isolation movements, the higher reps, and all of that.

00:24:31.431 --> 00:24:35.211
Um, so yeah, that's the idea.

00:24:35.211 --> 00:24:39.590
The idea is to use as much muscle mass as possible to stress it so it actually grows bigger.

00:24:39.980 --> 00:24:51.740
And if you're a woman, if you've ever watched, uh, athletes or you like even in CrossFit, when you say, well, she has a really lean physique, like she's lean, she doesn't look bulky, you know, muscle definit.

00:24:52.346 --> 00:25:00.320
Chances are that woman is probably 20, 30 pounds heavier than you think she is, and she has built a lot of muscle, and she doesn't look bulky at all.

00:25:00.471 --> 00:25:03.590
Like the classic lean physique for a woman athlete.

00:25:03.921 --> 00:25:05.121
That's what, that's what it is.

00:25:05.631 --> 00:25:06.830
So yeah, you're not gonna get bulky.

00:25:07.711 --> 00:25:08.161
Yeah.

00:25:08.971 --> 00:25:11.131
Um, I think I'm in that plateau phase.

00:25:11.840 --> 00:25:12.141
Okay.

00:25:12.411 --> 00:25:12.711
Okay.

00:25:13.455 --> 00:25:14.211
I can help Lisa.

00:25:14.625 --> 00:25:15.165
Yeah.

00:25:15.675 --> 00:25:18.016
Um, speak to some of, yeah, I know.

00:25:18.586 --> 00:25:29.746
Speak to some of your favorite, um, movements cuz I think one thing that people, and again, women wanna do is go in and, and do a single joint movement, a bicep curl.

00:25:30.226 --> 00:25:39.105
And I'm a big fan of multi-joint movements, like you're talking about the squat, the deadlift, um, for a basic strength training.

00:25:40.006 --> 00:25:43.306
What is like the, um, the foundation?

00:25:43.425 --> 00:25:51.605
Really not, I mean, obviously you're gonna have accessory movements at the end of each workout, but for your base movements, what are your favorites?

00:25:52.715 --> 00:25:55.326
And if you have access to a barbell, that's ideal.

00:25:55.625 --> 00:25:57.605
If you don't, you could do these with dumbbells.

00:25:57.846 --> 00:26:02.435
But Lisa mentioned multi versus single joint, so multi-joint movements or compound movements.

00:26:02.705 --> 00:26:03.036
Right.

00:26:03.066 --> 00:26:08.675
And the big three that we know from the power lifting world, but they're also super effective, is gonna be the back squat.

00:26:09.316 --> 00:26:15.096
I like the low back squat when you have a barbell, but even a high back squat or a dumbbell squat can work.

00:26:15.726 --> 00:26:22.266
Uh, the bench press, which is our horizontal push, and then the deadlift, which is our, uh, vertical, which is our pole.

00:26:22.746 --> 00:26:25.086
Um, I would add to that the overhead press.

00:26:25.851 --> 00:26:31.070
The overhead press, you know, shoulder press or strict press, you might know it as, or you might even know it as military press.

00:26:31.520 --> 00:26:32.121
Exactly.

00:26:32.451 --> 00:26:34.911
Um, again, with a barbell, but you could do it with dumbbells.

00:26:35.361 --> 00:26:36.830
Those are like the big four.

00:26:37.161 --> 00:26:39.921
And then after maybe a month or two of training, I like to have.

00:26:40.871 --> 00:26:48.280
I like to introduce chin ups and if you can't do a chin up with your body weight, we work up to that with like lap pull downs or bands or some, something like that.

00:26:48.730 --> 00:26:58.030
The only other movement that you can throw in there at the early phases is something like Rose, like barbell Rose, and then everything we just talked about, there's a whole bunch of variations of them.

00:26:58.121 --> 00:27:01.691
Like you don't have to be, if this sounds boring or it doesn't sound, you know, it doesn't work for you.

00:27:01.961 --> 00:27:02.800
We individualize.

00:27:03.375 --> 00:27:06.976
There's Romanian deadlifts, or if you're like, I wanna work on my glutes and my hamstrings.

00:27:07.006 --> 00:27:07.246
Okay.

00:27:07.246 --> 00:27:10.336
We'll use specific movements besides the regular deadlift.

00:27:11.044 --> 00:27:14.374
I think one of the things you just said is, oh, that sounds boring.

00:27:14.794 --> 00:27:17.644
I think that's probably one of my biggest problems when I strike train

00:27:18.108 --> 00:27:18.348
Okay.

00:27:18.663 --> 00:27:19.463
is I think it's boring.

00:27:20.209 --> 00:27:20.479
Okay.

00:27:21.709 --> 00:27:29.088
I still do it because like I said, I do think it is like the, the core, but I do think it's boring.

00:27:29.598 --> 00:27:38.088
Is there anything that you do that like can keep and, and it possibly, to be fair, I work out by myself in my garage.

00:27:38.239 --> 00:27:39.439
That's already boring.

00:27:40.023 --> 00:27:51.574
So I probably should join the gym that's going in a few minutes away from me that they're building Right now they're actually building a 24 hour fitness, and I've considered do, even though I'd probably go in and do the same movements, I think I might be.

00:27:52.413 --> 00:27:55.923
A little more le a li a little less bored if I was, um, in a gym.

00:27:55.923 --> 00:28:06.963
But what would you say to women that are like, I don't wanna strike train cuz it's just not as fun as when I do my cardio or do my classes or jump on my bike.

00:28:07.023 --> 00:28:10.773
Those kinds of things I find, you know, women prefer to do.

00:28:11.394 --> 00:28:13.104
Well, what do you find boring about strength training?

00:28:13.344 --> 00:28:16.044
Let me ask you that I'm asking you.

00:28:16.193 --> 00:28:16.554
Yes,

00:28:16.818 --> 00:28:17.659
Me personally?

00:28:18.048 --> 00:28:19.159
Um, I don't know.

00:28:19.159 --> 00:28:23.449
I just think like, I don't know, just moving the bar and then, okay.

00:28:23.929 --> 00:28:24.769
Probably all the rest.

00:28:24.919 --> 00:28:29.989
It's like two, three minutes rest between each set, which I think is really important to really rest.

00:28:30.499 --> 00:28:33.318
Like it's not restful to do burpees in between sets.

00:28:33.324 --> 00:28:34.038
Don't do that.

00:28:34.489 --> 00:28:36.259
You know, I really do.

00:28:36.263 --> 00:28:36.328
R.

00:28:36.993 --> 00:28:48.003
I really do rest, and so then I'll get on my phone or I'll try I'm, you know, listening to an audiobook or something and I'll get distracted and then what do you know, I've been resting for seven

00:28:48.278 --> 00:28:48.578
Uh,

00:28:48.604 --> 00:28:49.634
I'm like, oh dear.

00:28:50.229 --> 00:28:51.638
that happens actually.

00:28:51.638 --> 00:28:51.729