1 00:00:05,260 --> 00:00:08,300 This is the body recomposition revolution. 2 00:00:08,340 --> 00:00:12,140 I am a former personal trainer and educator for over a decade 3 00:00:12,140 --> 00:00:16,900 who is obsessed with teaching women 35 plus how to finally 4 00:00:16,900 --> 00:00:20,660 drop fat and completely reshape their bodies through science 5 00:00:20,660 --> 00:00:24,340 backed nutrition and training protocols optimized to meet your 6 00:00:24,340 --> 00:00:32,360 body's changing hormones. Classes in session Welcome back 7 00:00:32,360 --> 00:00:35,560 ladies to the body Recomposition revolution. 8 00:00:35,560 --> 00:00:40,840 This is episode 3. Today we are addressing one of 9 00:00:40,840 --> 00:00:45,640 the most common misconceptions women and people in general have 10 00:00:45,640 --> 00:00:48,640 about lifting. Can you guess what it is? 11 00:00:49,040 --> 00:00:51,320 You guessed it, because I know you're thinking it. 12 00:00:51,520 --> 00:00:57,440 It is that lifting will make you big and bulbous and masculine or 13 00:00:57,440 --> 00:01:01,920 bulky or whatever. And I hear that the phrase if I 14 00:01:01,920 --> 00:01:05,480 had a nickel would really make me a rich woman if I had a 15 00:01:05,480 --> 00:01:09,000 nickel every time I heard somebody go on about not wanting 16 00:01:09,000 --> 00:01:10,920 to be bulky. So today we're going to debunk 17 00:01:10,920 --> 00:01:13,400 that. And if you have tuned in before, 18 00:01:13,400 --> 00:01:16,920 you know, I like to start my episodes with a learner 19 00:01:16,920 --> 00:01:18,960 objective. What are we covering today? 20 00:01:19,040 --> 00:01:22,680 What will you learn by the end of this episode? 21 00:01:23,080 --> 00:01:26,760 As I would say in my classroom listening years on, today's 22 00:01:26,760 --> 00:01:32,000 learning objective is by the end of this episode, you will be 23 00:01:32,000 --> 00:01:37,400 able to explain why lifting weights helps women 35 plus, but 24 00:01:37,400 --> 00:01:41,480 everybody burn fat, build muscle, visible muscle and 25 00:01:41,480 --> 00:01:44,880 boosts your metabolism. So again, by the end of this 26 00:01:44,880 --> 00:01:48,120 episode, you will be able to explain why lifting weights 27 00:01:48,120 --> 00:01:51,640 helps women burn fat, build muscle that you can see, and 28 00:01:51,720 --> 00:01:54,600 boost your metabolism. And at the end, I'm going to ask 29 00:01:54,600 --> 00:01:57,880 you this question. Why is strength training more 30 00:01:57,880 --> 00:02:03,520 effective than cardio alone for body recomposition after age 35? 31 00:02:03,840 --> 00:02:06,200 You're listening for why strength training is more 32 00:02:06,200 --> 00:02:09,680 effective than cardio for body recomp after 35. 33 00:02:09,680 --> 00:02:11,760 That means why it's more effective for dropping fat, 34 00:02:11,760 --> 00:02:15,160 gaining muscle. Let's start right off the bat by 35 00:02:15,160 --> 00:02:18,600 debunking the myth, the misconception, the all too 36 00:02:18,600 --> 00:02:22,600 common narrative that lifting heavy weights will make a woman 37 00:02:22,840 --> 00:02:25,560 bulky. If you are tuned in, I'm going 38 00:02:25,560 --> 00:02:28,360 to assume you're a woman, but if not, keep listening. 39 00:02:28,360 --> 00:02:31,360 This applies to everybody. I'm going to assume you are a 40 00:02:31,360 --> 00:02:33,200 woman. You are a woman that is looking 41 00:02:33,200 --> 00:02:35,760 to drop fat. You would love to have that 42 00:02:35,760 --> 00:02:38,600 lean, muscular physique. Some of you would love to have 43 00:02:38,600 --> 00:02:42,840 kind of a small dancer body, and then others would love to be on 44 00:02:42,840 --> 00:02:45,360 the other end of the spectrum and they love the bodybuilding 45 00:02:45,360 --> 00:02:47,800 physique. They love that quote, bulky 46 00:02:47,800 --> 00:02:50,240 look. And most of you fall somewhere 47 00:02:50,240 --> 00:02:52,400 in between. I am right in the middle. 48 00:02:52,520 --> 00:02:55,480 Sometimes I'm more towards the left and I like to be smaller 49 00:02:55,480 --> 00:02:57,480 and sometimes I'm more towards the right. 50 00:02:57,480 --> 00:03:00,480 And the great thing about that is it's all up to you. 51 00:03:00,920 --> 00:03:05,240 You can change your body composition, your aesthetic 52 00:03:05,360 --> 00:03:08,400 whenever the heck you want to. And what is awesome and what 53 00:03:08,400 --> 00:03:11,480 most people don't understand is that whether you want to be a 54 00:03:11,480 --> 00:03:15,560 tiny little muscular thing or on the other end of the spectrum, a 55 00:03:16,120 --> 00:03:18,680 a little bit bigger, a little bit more defined, rounded 56 00:03:18,680 --> 00:03:20,480 shoulders. If you're on the far right, 57 00:03:20,560 --> 00:03:24,760 either way, you are going to have to lift weights and drop 58 00:03:24,760 --> 00:03:28,680 fat to build your lean muscle and get that physique either 59 00:03:28,680 --> 00:03:31,680 way. And that right there is the cusp 60 00:03:31,680 --> 00:03:34,200 of it. That is what I hear from women 61 00:03:34,200 --> 00:03:35,960 over and over again. They are always saying the 62 00:03:35,960 --> 00:03:37,240 phrase, well, I just want to be small. 63 00:03:37,240 --> 00:03:39,400 I just, I just want to be tiny. Got it. 64 00:03:39,480 --> 00:03:41,400 Great. You still have to lift weights 65 00:03:41,400 --> 00:03:44,160 because what you're saying is you want less body fat and in 66 00:03:44,160 --> 00:03:48,920 order to drop your body fat and to keep it off, you have to have 67 00:03:48,920 --> 00:03:51,360 more lean muscle. You have to. 68 00:03:51,360 --> 00:03:53,440 There's no in between. Well, there actually is. 69 00:03:53,440 --> 00:03:56,360 It's called skinny fat. So if you are not lifting and 70 00:03:56,360 --> 00:03:59,760 you're starving yourself, you end up with that small but 71 00:03:59,760 --> 00:04:02,920 flabby, malnourished, unathletic. 72 00:04:02,960 --> 00:04:05,000 It's not a good look. That's not what we're shooting 73 00:04:05,000 --> 00:04:07,800 for on this podcast at all. That's what you end up with. 74 00:04:07,840 --> 00:04:09,880 And then newsflash, you can't maintain it. 75 00:04:09,880 --> 00:04:12,600 You end up gaining all that weight you ran off every day of 76 00:04:12,600 --> 00:04:16,040 the week plus more because you damaged your metabolism and the 77 00:04:16,040 --> 00:04:18,600 first thing to go was your lean muscle, which is what boosts 78 00:04:18,600 --> 00:04:21,640 your metabolism. Now I want to be very open and 79 00:04:21,640 --> 00:04:26,320 very clear that learning the difference between skinny fat 80 00:04:26,400 --> 00:04:30,840 and having a lean, strong physique was not just a switch 81 00:04:30,840 --> 00:04:33,640 that turned on for me one day. It really wasn't. 82 00:04:33,640 --> 00:04:38,080 It was a gradual realization that took me years to fully 83 00:04:38,080 --> 00:04:41,280 grasp. I have had so many points in my 84 00:04:41,280 --> 00:04:45,280 life where I have been continuously lifting, staying on 85 00:04:45,280 --> 00:04:48,320 point with my nutrition and getting enough protein. 86 00:04:48,560 --> 00:04:52,440 And then somewhere along the line I either had a kid or fell 87 00:04:52,440 --> 00:04:56,960 off the wagon nutritionally. And my instinct, my brain's 88 00:04:56,960 --> 00:05:01,520 natural response to how am I going to get this weight off is 89 00:05:01,560 --> 00:05:04,280 always. Always has been, always will be. 90 00:05:04,480 --> 00:05:08,640 It is always to eat way less than I need and start running. 91 00:05:09,280 --> 00:05:11,680 I became a certified personal trainer in college. 92 00:05:11,920 --> 00:05:16,120 I understand the science, but it is so innately ingrained into 93 00:05:16,120 --> 00:05:19,720 who I am as a woman and the messages that were sent to me as 94 00:05:19,720 --> 00:05:22,400 a child. The messages that are still 95 00:05:22,480 --> 00:05:25,320 peddled to young girls every single day. 96 00:05:25,320 --> 00:05:28,680 But it is getting better that you need to eat less, take up 97 00:05:28,680 --> 00:05:33,200 less space, do more, be tiny, do an hour of cardio every single 98 00:05:33,200 --> 00:05:36,280 day until you are a skinny fat size 0. 99 00:05:36,440 --> 00:05:40,080 So I'm sure while all of you have heard you need to lift to 100 00:05:40,080 --> 00:05:43,360 look the way you want to look, you probably are like me and 101 00:05:43,360 --> 00:05:48,440 every other woman who falls into that continuous cycle, the same 102 00:05:48,680 --> 00:05:52,360 cycle of falling off the invisible wagon that doesn't 103 00:05:52,360 --> 00:05:55,400 actually exist or, you know, just kind of falling out of your 104 00:05:55,800 --> 00:05:57,520 routine. You, you put on some weight, 105 00:05:57,680 --> 00:05:59,880 whatever. You fall into that cycle of 106 00:05:59,880 --> 00:06:05,360 crash dieting, picking up a rampant running habits, losing 107 00:06:05,360 --> 00:06:09,000 all that weight, but then gaining it back and reevaluating 108 00:06:09,000 --> 00:06:11,960 all your life choices, throwing yourself into endless research 109 00:06:11,960 --> 00:06:16,160 and how to get that look. But as I know, you know, just 110 00:06:16,160 --> 00:06:20,680 like I knew all those times I've done this cycle, I know you know 111 00:06:21,240 --> 00:06:25,120 all roads lead back to lifting weights and getting enough 112 00:06:25,120 --> 00:06:28,400 protein. I know it stinks, it feels off. 113 00:06:28,640 --> 00:06:30,640 It's but it's truth. It's science. 114 00:06:31,520 --> 00:06:35,400 If you have tuned into me before, you may have heard me 115 00:06:35,400 --> 00:06:40,640 talk about my exercise and nutritional training protocols 116 00:06:40,640 --> 00:06:44,320 for women and how I base my philosophy around Doctor Stacey 117 00:06:44,320 --> 00:06:46,320 Sims. She's an exercise physiologist, 118 00:06:46,320 --> 00:06:51,000 she specializes in Women's Health from 35 and beyond, and 119 00:06:51,000 --> 00:06:54,280 she bases all of her protocols off of research done on subjects 120 00:06:54,280 --> 00:06:58,040 who are actually women because, believe it or not, all the 121 00:06:58,040 --> 00:07:02,720 widely known published, distributed and implemented from 122 00:07:02,800 --> 00:07:07,520 very credible sources. A lot of that is done on men who 123 00:07:07,560 --> 00:07:11,200 are obese or men who are overweight because the 124 00:07:11,200 --> 00:07:15,240 scientists assumed that their body composition would respond 125 00:07:15,240 --> 00:07:17,400 to training the same way a woman's would. 126 00:07:17,400 --> 00:07:19,560 That is above the age of 35. False. 127 00:07:19,840 --> 00:07:22,760 What Doctor Stacey Sims has found, and many other people who 128 00:07:22,760 --> 00:07:26,720 are up to date with their research is that that women are 129 00:07:26,720 --> 00:07:30,400 not men. Women do not respond to exercise 130 00:07:30,400 --> 00:07:33,360 and nutrition the same way men do. 131 00:07:33,960 --> 00:07:37,720 And while we are closely aligned in our bodies responses 132 00:07:37,720 --> 00:07:42,840 throughout our entire lives, once you hit 35 and beyond, it's 133 00:07:42,840 --> 00:07:45,400 not the same. It's not the same and you need 134 00:07:45,400 --> 00:07:47,280 to train and eat a little differently. 135 00:07:47,280 --> 00:07:51,200 Not super differently. But those tiny tweaks, the tiny 136 00:07:51,200 --> 00:07:54,520 tweaks that I implemented into my own training and nutritional 137 00:07:54,520 --> 00:07:57,040 protocols made all the difference. 138 00:07:57,040 --> 00:08:00,520 And now here I am, I'm 37. I am the leanest I've ever been. 139 00:08:00,680 --> 00:08:02,320 I am the strongest I've ever been. 140 00:08:02,520 --> 00:08:06,760 I am also the smallest in terms of pants and dress sizes than 141 00:08:06,760 --> 00:08:08,080 I've ever been, that I've ever been. 142 00:08:08,520 --> 00:08:12,920 And that's because I finally started following the science 143 00:08:12,920 --> 00:08:15,400 instead of what I thought would work. 144 00:08:16,000 --> 00:08:20,680 I hired a professional, I did my own research, and then I started 145 00:08:20,680 --> 00:08:24,640 this company to help women just like you do the same thing. 146 00:08:25,400 --> 00:08:27,800 And I want to drop a little factoid on you, one that stands 147 00:08:27,800 --> 00:08:29,280 out in my mind. I always think about it. 148 00:08:29,280 --> 00:08:33,760 It's from Doctor Stacey Sims, and she stated that we lose .1% 149 00:08:33,960 --> 00:08:38,760 of our entire body's lean muscle mass every single year after age 150 00:08:38,760 --> 00:08:41,400 35. That is when you start 151 00:08:41,400 --> 00:08:45,240 experiencing muscle loss and a metabolic decline. 152 00:08:45,240 --> 00:08:49,240 OK, 35 years old is when your body will naturally shed a 153 00:08:49,240 --> 00:08:52,080 little bit of muscle every year and your metabolism will in turn 154 00:08:52,080 --> 00:08:54,760 go down. So no, it's not in your head. 155 00:08:54,880 --> 00:08:58,640 You are getting bigger and you are getting, I don't know what 156 00:08:58,640 --> 00:09:02,520 other word to use then a little bit flabbier I guess, because 157 00:09:02,520 --> 00:09:05,280 that's what I was experiencing. I was losing muscle. 158 00:09:05,280 --> 00:09:08,080 I mean, I I wasn't losing it so much because I was lifting 159 00:09:08,080 --> 00:09:10,920 weights, but I definitely wasn't putting it on to the same degree 160 00:09:10,920 --> 00:09:15,960 I was previously before I got into my mid 30s as doctor. 161 00:09:15,960 --> 00:09:20,520 Stacey Sims, the boss, says women need strength for life. 162 00:09:20,560 --> 00:09:23,240 We need it to support our hormonal changes and we need it 163 00:09:23,240 --> 00:09:27,880 for our overall health. It is imperative to have muscle 164 00:09:27,880 --> 00:09:32,240 to strength train. Now, I love all of my clients, 165 00:09:32,280 --> 00:09:35,040 all for different reasons, but I do see commonalities. 166 00:09:35,040 --> 00:09:40,440 I see commonalities in their mindsets about lifting weights 167 00:09:40,520 --> 00:09:45,320 and the comfort level of lifting weights in a gym versus at home. 168 00:09:45,800 --> 00:09:49,600 And I think it is interesting. I found this research paper kind 169 00:09:49,600 --> 00:09:54,240 of talking about the history of women and weightlifting, and it 170 00:09:54,280 --> 00:09:58,240 talks about the evolution of women's resistance training all 171 00:09:58,240 --> 00:10:01,200 the way. It dates back all the way to the 172 00:10:01,200 --> 00:10:04,600 1900s. No, I don't want to nerd out on 173 00:10:04,600 --> 00:10:06,040 you. I'll try to keep this brief, but 174 00:10:06,360 --> 00:10:09,320 I just thought it was so cool to see. 175 00:10:09,400 --> 00:10:11,720 Where does this mindset come from? 176 00:10:11,720 --> 00:10:17,200 Why are we so afraid of looking bulky, and why are we so afraid 177 00:10:17,200 --> 00:10:19,800 of lifting weights? Why do we feel all these 178 00:10:19,800 --> 00:10:22,600 feelings? Well, because of societal norms 179 00:10:22,600 --> 00:10:26,080 that have honestly been imposed on us since the 1900s. 180 00:10:26,400 --> 00:10:30,560 Very briefly here. 1900s women were limited to light exercise 181 00:10:30,560 --> 00:10:35,440 because of the societal norms. During the 1950s and 60s we made 182 00:10:35,440 --> 00:10:39,360 slight progress with aerobics and calisthetics. 183 00:10:39,360 --> 00:10:43,000 Strength training pretty much remained a man thing. 184 00:10:43,120 --> 00:10:47,080 Then the 1970s and 80s came rolling around and the fitness 185 00:10:47,080 --> 00:10:51,320 boom started. Aerobics icons like Jane Fonda, 186 00:10:51,440 --> 00:10:54,720 all those people. But strength training at this 187 00:10:54,720 --> 00:10:58,200 point, it's still seen as a male pursuit. 188 00:10:58,320 --> 00:11:01,720 It is on the sidelines to women. And now we're in the 80s, 189 00:11:01,960 --> 00:11:06,280 nineteen 80s here. Shape magazine came out and I'm 190 00:11:06,280 --> 00:11:10,000 dating myself. But Shape magazine was right up 191 00:11:10,000 --> 00:11:13,800 there next to Oxygen magazine with my idol Jamie Eason. 192 00:11:14,120 --> 00:11:16,480 Shape magazine started encouraging women to embrace 193 00:11:16,480 --> 00:11:20,760 that strong toned physique. This is right when society 194 00:11:20,760 --> 00:11:25,200 started being OK with women having kind of a muscular bod, a 195 00:11:25,200 --> 00:11:28,920 muscular look. Now we're in 1990s to 2000s. 196 00:11:28,920 --> 00:11:32,520 This is when all the inclusive gyms started, the mainstream 197 00:11:32,520 --> 00:11:35,480 gyms, They had environments where women could comfortably 198 00:11:35,480 --> 00:11:38,560 engage in resistance training right alongside men. 199 00:11:38,560 --> 00:11:41,400 Woo. And now here we are in the 21st 200 00:11:41,400 --> 00:11:47,160 century and we are all about strong is beautiful. 201 00:11:47,160 --> 00:11:49,480 This movement is huge. You can feel it. 202 00:11:49,480 --> 00:11:52,880 You can see it on TikTok, Instagram, Facebook, wherever. 203 00:11:53,120 --> 00:11:59,160 Finally, women are embracing it now because this shift of 204 00:11:59,280 --> 00:12:02,880 encouraging women to be on the wait floor exists now, and we 205 00:12:02,880 --> 00:12:05,920 are embracing it now. The data for women over the age 206 00:12:05,920 --> 00:12:09,760 of 45 is so limited. There's so limited. 207 00:12:09,760 --> 00:12:12,560 And the data that we do have, as I stated earlier, a lot of it 208 00:12:12,560 --> 00:12:17,240 revolves around men. And that infuriates me, but it 209 00:12:17,240 --> 00:12:22,040 also makes me so passionate about educating women in general 210 00:12:22,040 --> 00:12:25,600 on how to treat their bodies so they can have longevity, they 211 00:12:25,600 --> 00:12:26,920 can have health, they can have Wellness. 212 00:12:26,920 --> 00:12:29,400 They can be the strongest versions of themselves that they 213 00:12:29,400 --> 00:12:31,880 don't even know exist. And when you are the strongest 214 00:12:31,880 --> 00:12:34,440 version of yourself, when you are happy putting on your 215 00:12:34,440 --> 00:12:37,440 clothes in the morning, you are the best wife, you're the best 216 00:12:37,440 --> 00:12:40,240 mom, you're the best friend, you're the best sister, you're 217 00:12:40,240 --> 00:12:42,200 the best coworker, you're the best neighbor. 218 00:12:42,200 --> 00:12:46,880 You're the best you you can be when you commit to making the 219 00:12:46,880 --> 00:12:50,280 changes in your life that you need to make in order to be 220 00:12:50,280 --> 00:12:53,880 stronger, in order to be healthier, in order to like what 221 00:12:53,880 --> 00:12:56,800 you see when you look in the mirror, in order to step out of 222 00:12:56,800 --> 00:12:59,720 your sweatpants and maybe once in a while, put on some jeans 223 00:12:59,760 --> 00:13:02,040 and feel good about it. It's possible, I promise you. 224 00:13:02,040 --> 00:13:05,520 And now we're going to move on to the science behind heavy 225 00:13:05,520 --> 00:13:08,040 lifting. Why does lifting heavy? 226 00:13:08,040 --> 00:13:10,960 And that's a subjective statement, but why does lifting 227 00:13:10,960 --> 00:13:15,520 weights matter? How does it benefit women over 228 00:13:15,520 --> 00:13:19,960 35? When you lift weights, that is 229 00:13:19,960 --> 00:13:25,480 stimulating neuromuscular adaptations that leads to 230 00:13:25,520 --> 00:13:28,120 increased strength and muscle mass. 231 00:13:28,760 --> 00:13:34,960 The more muscle mass you have, the higher your metabolism is. 232 00:13:35,160 --> 00:13:37,800 It is vital for metabolic health. 233 00:13:37,840 --> 00:13:41,560 And as I stated in the beginning of the episode, after age 35, 234 00:13:41,720 --> 00:13:45,560 you're losing .1% of your muscle every single year from this 235 00:13:45,560 --> 00:13:47,600 point on. So if you are not strength 236 00:13:47,600 --> 00:13:51,640 training to combat that natural our body's response to shed 237 00:13:51,640 --> 00:13:55,240 muscle naturally, if you're not combating that with lifting 238 00:13:55,240 --> 00:13:58,600 weights, lifting weights that are going to be heavy enough to 239 00:13:58,600 --> 00:14:02,520 stimulate that neuromuscular adaptation, then that muscle you 240 00:14:02,520 --> 00:14:04,480 had is going away. OK. 241 00:14:04,480 --> 00:14:06,880 And the muscle you think you're getting from lifting those tiny 242 00:14:06,880 --> 00:14:10,400 little 5 LB weights around in your aerobics class or your 243 00:14:10,400 --> 00:14:13,240 whatever class, that isn't going to do anything. 244 00:14:13,240 --> 00:14:16,920 That's why a lot of you who are in those classes that they toss 245 00:14:16,920 --> 00:14:20,600 around £510.00 with, that's not focused enough to actually 246 00:14:20,600 --> 00:14:23,760 stimulate neuromuscular adaptations, That's not focused 247 00:14:23,760 --> 00:14:26,240 enough to give you real strength. 248 00:14:26,600 --> 00:14:31,280 You have to be intentional about splitting your lifting sessions 249 00:14:31,280 --> 00:14:35,720 to designate muscle groups where you are honing in on really 250 00:14:35,840 --> 00:14:40,680 challenging yourself. So I want to wrap up today's 251 00:14:40,680 --> 00:14:44,040 episode with some facts and some facts that I hope will just 252 00:14:44,040 --> 00:14:48,440 drive home the objective of understanding why lifting heavy 253 00:14:48,440 --> 00:14:52,560 is not going to make you bulky in any capacity that is more 254 00:14:52,560 --> 00:14:54,680 geared towards your nutrition and how much you're eating. 255 00:14:54,680 --> 00:14:56,120 OK. Lifting weights is just going to 256 00:14:56,120 --> 00:14:58,400 increase your lean muscle mass. You don't have enough 257 00:14:58,400 --> 00:15:01,400 testosterone to look the way you're envisioning when I say 258 00:15:01,400 --> 00:15:04,200 the word bulky. Let's start at the metabolic 259 00:15:04,200 --> 00:15:06,440 rate. So lifting heavy increases 260 00:15:06,440 --> 00:15:10,480 resting metabolic rate, which means you burn more calories 261 00:15:10,480 --> 00:15:13,760 just living your life. Strength training increases your 262 00:15:13,760 --> 00:15:18,560 resting metabolic rate by about 7 1/2%. 263 00:15:18,800 --> 00:15:21,280 That's big. So if you are strength training 264 00:15:21,280 --> 00:15:25,840 consistently, know that your metabolism is going up over 7%. 265 00:15:25,840 --> 00:15:27,760 Just by living your life sitting there on the couch doing 266 00:15:27,760 --> 00:15:29,720 absolutely nothing. Your metabolism is higher. 267 00:15:29,880 --> 00:15:34,960 You can eat more food. After the age of 35, hormonal 268 00:15:34,960 --> 00:15:39,360 changes make muscle building more important than ever. 269 00:15:39,600 --> 00:15:43,600 So after 35, your estrogen goes down. 270 00:15:43,920 --> 00:15:47,240 And when your estrogen goes down, so does your muscle mass 271 00:15:47,440 --> 00:15:51,280 and function #3 And I'm going to pray tattoo this on my forehead. 272 00:15:51,400 --> 00:15:54,760 You can't tone what isn't there. So when you say I want to look 273 00:15:54,760 --> 00:15:58,200 toned, what do you have to tone? You don't have any muscle. 274 00:15:58,200 --> 00:15:59,800 What are we going to do? Tone your bones? 275 00:15:59,800 --> 00:16:03,720 That doesn't make sense. You cannot tone what is not 276 00:16:03,760 --> 00:16:06,120 there. You have to have some muscle 277 00:16:06,120 --> 00:16:09,600 there to look toned. Muscle is what gives your body 278 00:16:09,680 --> 00:16:12,360 shape. This one kind of coincides with 279 00:16:12,360 --> 00:16:17,160 the metabolic rate, but building muscle equates to burning fat 280 00:16:17,360 --> 00:16:20,000 even when you're not working out. 281 00:16:20,200 --> 00:16:24,240 Muscle tissue burns more calories at rest compared to fat 282 00:16:24,240 --> 00:16:28,160 tissue, which helps you drop fat doing nothing again just because 283 00:16:28,160 --> 00:16:32,840 you have more of a solid base. Another factoid about why 284 00:16:32,840 --> 00:16:36,520 lifting heavy will not make you bulky, but it will in fact do 285 00:16:36,520 --> 00:16:40,880 the opposite. It reduces your belly fat more 286 00:16:40,880 --> 00:16:46,560 effectively than cardio alone. Yes, you heard me, daily weight 287 00:16:46,560 --> 00:16:52,400 training is way more effective than aerobic exercise at getting 288 00:16:52,400 --> 00:16:56,560 rid of that belly fat. The belly fat I hear everybody 289 00:16:56,560 --> 00:16:58,080 complain about, including myself. 290 00:16:58,360 --> 00:17:01,760 And the reason that is, is because when you are lifting 291 00:17:01,760 --> 00:17:07,200 heavy, that builds lean muscle, which increases your resting 292 00:17:07,200 --> 00:17:11,400 metabolism and it helps your body burn fat even more when 293 00:17:11,400 --> 00:17:15,079 you're just living your life. Now, here's another little myth 294 00:17:15,079 --> 00:17:17,400 Buster for you. As you get older, your 295 00:17:17,400 --> 00:17:21,480 metabolism is not slowing down. It's not slowing down. 296 00:17:21,480 --> 00:17:26,240 What's happening is your body is slowly releasing that lean 297 00:17:26,240 --> 00:17:31,120 muscle mass after age 35 because of hormone fluctuations. 298 00:17:31,120 --> 00:17:34,800 Your estrogen, your progesterone, that's hard for me 299 00:17:34,800 --> 00:17:38,600 to say, and your growth hormone, all of those begin to gradually 300 00:17:38,600 --> 00:17:43,200 decline after age 35. And that does three things. 301 00:17:43,520 --> 00:17:46,960 That reduces your muscle mass, which lowers your metabolic 302 00:17:46,960 --> 00:17:51,080 rate, that increases your insulin resistance, which makes 303 00:17:51,080 --> 00:17:53,640 it easier to store fat, especially around the stomach 304 00:17:53,640 --> 00:17:57,440 area, and it leads to more inflammation and cortisol 305 00:17:57,440 --> 00:17:59,680 dysregulation. And I I battle that. 306 00:17:59,760 --> 00:18:03,200 I battled that. I am still battling it actively, 307 00:18:03,680 --> 00:18:09,120 but I combat it intentionally by lifting heavy, by lifting heavy, 308 00:18:09,160 --> 00:18:13,080 and by doing my high intensity interval training instead of all 309 00:18:13,080 --> 00:18:17,400 of that steady state cardio. So as your estrogen levels 310 00:18:17,400 --> 00:18:21,160 decline, that decline impacts your strength. 311 00:18:21,280 --> 00:18:25,760 Lifting helps offset that loss in strength. 312 00:18:26,320 --> 00:18:30,640 Now I could go on and on about the benefits of lifting and how 313 00:18:30,640 --> 00:18:34,480 important it is for anybody, even outside of aestheticals for 314 00:18:34,480 --> 00:18:37,280 health, longevity, your insulin sensitivity. 315 00:18:37,280 --> 00:18:39,960 I could go on. But I want to address the 316 00:18:40,000 --> 00:18:42,880 overarching point, the objective of this lesson. 317 00:18:43,400 --> 00:18:46,640 Now if you were tuned in with your listening years on, you 318 00:18:46,640 --> 00:18:49,160 will be able to answer this question. 319 00:18:49,440 --> 00:18:54,360 Why is strength training more effective than cardio alone for 320 00:18:54,360 --> 00:18:58,360 body recomposition after 35? And what that means is that 321 00:18:58,360 --> 00:19:02,280 strength training is better for dropping fat than cardio. 322 00:19:02,280 --> 00:19:05,040 Why is that? Short pause? 323 00:19:05,560 --> 00:19:10,160 And the answer is because it builds muscle, which increases 324 00:19:10,160 --> 00:19:14,640 your metabolism, it improves your insulin sensitivity, it 325 00:19:14,640 --> 00:19:19,200 balances your hormones, and it burns more fat, especially 326 00:19:19,200 --> 00:19:20,960 around the belly, than cardio does. 327 00:19:21,080 --> 00:19:26,680 Facts, and I also really want to impress this upon you before the 328 00:19:26,680 --> 00:19:29,480 end of this episode. And that is lifting heavy is 329 00:19:29,480 --> 00:19:32,880 important for both aesthetic ends of the spectrum. 330 00:19:33,080 --> 00:19:39,760 If having a little toned tiny dancer esque body is your thing, 331 00:19:39,760 --> 00:19:41,320 great. You have to lift. 332 00:19:41,360 --> 00:19:46,200 If having a stronger, more athletic presence, maybe a bit 333 00:19:46,200 --> 00:19:50,920 heavier really developed muscles is your thing, great. 334 00:19:50,960 --> 00:19:55,200 You still have to lift heavy for both looks for both the toned 335 00:19:55,200 --> 00:19:57,680 lean look. Heavy lifting builds dense 336 00:19:57,680 --> 00:20:01,840 muscle without size, it tightens up your body, it burns fat, and 337 00:20:01,840 --> 00:20:04,320 it gives you that fit but petite shape. 338 00:20:04,520 --> 00:20:08,160 And for the more muscular physique, heavy lifting is still 339 00:20:08,160 --> 00:20:11,120 the foundation, just combined with more food. 340 00:20:11,320 --> 00:20:15,280 OK, more food, more recovery to support the muscle muscle 341 00:20:15,280 --> 00:20:17,480 growth. Either way, lifting heavy. 342 00:20:17,600 --> 00:20:20,240 Improves your muscle quality, your metabolic rate, and your 343 00:20:20,240 --> 00:20:24,160 body's definition. That toned look on both ends. 344 00:20:24,160 --> 00:20:28,160 The only variable here that is to be considered is the amount 345 00:20:28,160 --> 00:20:32,320 of food you're consuming. Right now I'm in a deficit I'm 346 00:20:32,320 --> 00:20:33,960 cutting down. I kind of want to look a little 347 00:20:33,960 --> 00:20:38,440 more lean this summer, so I'm eating less food now. 348 00:20:38,440 --> 00:20:40,720 During the winter, I upped my calories. 349 00:20:40,720 --> 00:20:42,960 I focus on muscle growth For a while. 350 00:20:42,960 --> 00:20:45,800 My shoulders were a bit more developed than I liked, so I cut 351 00:20:45,800 --> 00:20:47,840 back. I cut back on lifting shoulders 352 00:20:47,840 --> 00:20:49,320 for a bit. You, it's fun. 353 00:20:49,320 --> 00:20:52,320 There are a lot of moving pieces that are all up to you. 354 00:20:52,400 --> 00:20:54,680 Shape your body, make it look the way you want. 355 00:20:54,720 --> 00:20:57,080 You have control here, nobody else. 356 00:20:57,120 --> 00:20:59,600 You. Now, if you're interested in 357 00:20:59,600 --> 00:21:03,320 beginning a strength training regimen, you can click on my 358 00:21:03,320 --> 00:21:05,960 Instagram link in the bio. You can visit my website, which 359 00:21:05,960 --> 00:21:08,600 is also in the show notes. I have an app. 360 00:21:08,600 --> 00:21:12,600 I do programming for women of any age, but I specialize for 361 00:21:12,600 --> 00:21:16,280 women above the age of 35. But if you would like just a 362 00:21:16,280 --> 00:21:20,640 free printable that will show you a few lifts you can begin 363 00:21:20,640 --> 00:21:23,640 doing at home, I'm going to include that in the show notes 364 00:21:23,640 --> 00:21:28,040 as well because my mission is to help women understand how 365 00:21:28,040 --> 00:21:30,920 attainable those physiques that you dream of are. 366 00:21:31,520 --> 00:21:35,160 So in the show notes, I'm going to put a free workout log with 367 00:21:35,160 --> 00:21:38,080 some foundational lifts you can begin doing at home with just 368 00:21:38,080 --> 00:21:41,560 your body and some dumbbells. That's all I have for you 369 00:21:41,560 --> 00:21:43,200 ladies. Thank you for tuning in to 370 00:21:43,200 --> 00:21:46,840 another episode of The Body Recomposition Revolution.