muscle gain

In this episode of Metabolic AF, we delve into the secrets of achieving a cover model physique in 2024. I'm sharing valuable insights on how to lose body fat and build muscle effectively without extreme dieting or over-exercising. I emphasizes the importance of recovery, energy intake, and exercise routine, providing practical tips for setting calories and protein intake. Additionally, he discusses the significance of carb and fat balance, along with the role of measuring progress and cycling between muscle-building and fat-burning phases. Tune in to discover the holistic approach to sculpting an enviable physique while maintaining a balanced lifestyle.

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In this episode of The Wellness Diaries, we dive into practical strategies for staying on track with your nutrition and fitness goals during the holiday season. I'll provide some simple yet effective tips to navigate social gatherings, indulge mindfully, all while maintaining your healthy habits.

The holiday season doesn't have to be something that completely derails you. We talk about the all or nothing mindset and how this can be something that most people struggle with during the holiday season. Aka you eat NO pie or the whole thing. We also discuss how you can make your routine work for you, not against you during the uncertain times.

Finding the middle ground between doing it ALL vs doing NOTHING is important for maintaining some structure in your routine during the holidays.

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As we end our time with long-time listener and (micro)biology-trained fitness enthusiast Anthony Fleck, our 10-minute topics this episode are:

1.) Food Markets & Trends: Girl Dinner & Intuitive Eating

2.) Breaking Nutrition Science: High Intensity Interval Training and Body Composition

3.) Weight Management Tip: Keep up the Cardio

4.) Recipe: Pan-Toasted Garbanzo Beans

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I do a Q&A in this episode surrounding various training and nutrition-related topics.

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When most people think about getting in shape, their first priority is usually fat loss - and for good reason. Excess adipose tissue can, in many cases, contribute to or exacerbate dozens of other health problems. But what if instead of focusing on losing fat, you focused on gaining muscle? Lean muscle tissue is a metabolic workhorse. It strengthens your bones, acts as a natural glucose storage location and helps to balance your hormones. Interestingly, it’s often faster to build muscle than it is to shed fat, and the two often go head-in-hand.

Listen and learn:

• Why lean muscle tissue tests are inaccurate
• The future of D3-creatine tests for accurate “weigh in” of muscle mass
• The correlation between lean muscle, bone density, and reduced all-cause mortality
• Weights vs bodyweight exercise: can you do it at home?
• The minimum effective dose for change

Links

Dr Lyon’s Site

ABOUT OUR GUEST

Dr. Gabrielle Lyon is a physician and the founder of the Institute of Muscle-Centric Medicine. She is the author of a soon-to-be released book, Forever Strong. 

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Hannah (Acc Sports Dietitian) explains what protein quality means and how it is measured. 

WEBSITE: https://allbodiesservices.com.au/

INSTAGRAM: https://www.instagram.com/all_bodies_nutrition/ 

In this episode we discuss: 

00:45.1 - Why it is important to get protein right

03:39.1 - Protein 101

05:06.8 - How protein quality is scored and measured

10:32.1- The relationship between protein quality and muscle protein synthesis

• 10:56.8 - Amount and distribution of protein
• 12.27.7 - Bioavailability
• 13:56.2 - Protein to calorie ratio

17:21.8 - Muscle building priorities

Join us in this eye-opening episode as we delve into the essential role of sleep in achieving optimal health and well-being. Our guest, Erik Korem, a renowned expert in the field, enlightens us on the profound impact of sleep on weight loss, stress relief, and muscle gain.

Discover how sleep acts as a cornerstone for achieving your fitness and wellness goals. Erik shares his insights on the critical relationship between quality sleep and successful weight management. Learn how sleep affects our metabolism, hunger hormones, and energy levels, influencing our ability to make healthier food choices and maintain a balanced weight.

Explore the intricate connection between sleep and stress relief. Erik explains how sleep deprivation can elevate stress levels, impair cognitive function, and hinder our ability to cope with everyday challenges. Gain a deeper understanding of how prioritizing quality sleep can promote stress resilience, emotional well-being, and overall mental health.

Uncover the significant role of sleep in muscle gain and athletic performance. Erik explores the importance of adequate sleep for muscle recovery, repair, and growth. Learn how sleep optimizes our body's hormonal balance, facilitating muscle development, and enhancing physical performance.

Furthermore, Erik introduces us to his unique approach to measuring sleep quality. He emphasizes three crucial aspects: consistency, amount, and onset. By understanding and optimizing these factors, we can enhance the overall quality of our sleep, unlocking its full potential for our health and fitness journey.

Tune in to this enlightening conversation to gain practical insights and strategies for improving your sleep habits and harnessing the transformative power of quality sleep.

#sleep #sleepquality #weightloss #stressrelief #musclebuilding #optimalhealth #wellbeing #metabolism #hormonalbalance #fitnessgoals #mentalhealth #cognitivewellness #recovery #athleticperformance #sleepconsistency #sleepamount #sleeponset #healthylifestyle #selfcare #restfulsleep #sleepoptimization

➢ DM “Summer Challenge” to @colossusfitness to apply for our summer body transformation challenge with $5000 of prizes.
➢ Watch on youtube- https://youtu.be/LQIibGm4aZI
➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=en
➢ Hip mobility exercises- https://www.youtube.com/watch?v=GT_rJu2sjO8

Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about the best way to lose body fat & keep muscle and strength,  increase squat mobility & our biggest fitness personal records.

(0:00) - Intro
(0:45) - Youtube quote: "The body is the boss." -Coach Josh (Rachel Durling)
(4:40) - Josh quote: “Don’t wish it was easier, wish you were better.”
(5:15) - Kyle quote: “Can we please stop using the word "only"?
l've only lost 5 pounds
I only lost 2 inches
I only worked out 3 times
I only got 8,000 steps today
The word only is blinding you from seeing the progress you are making”
(7:15) - What has us excited or intrigued
(11:20) - Client shoutout: Steven P
(13:50) - Question 1- How can I increase my squat depth? I work a lot of ankle mobility but can’t seem to get anywhere. Use a box.
(18:58) - Question 2- What are both of your all time 1rm that you are really proud of?
(24:15) - Question 3- I want to do a big cut and lose a lot of bodyfat but I also want to keep as muscle and strength as possible, tips?

Thanks for listening! We genuinely appreciate every single one of you listening.

➢Follow us on instagram @‌colossusfit
➢Apply to get your Polished Physique: https://colossusfitness.com/

Welcome back to Hey Coach Radio, and our 100th Episode! To mark this milestone, your host William Grazione has brought back athlete and research scientist Christopher Barakat!

The two will discuss body recomposition and its research, with particular emphasis on the study from the University of Southern Florida Tampa that Christopher was part of. Christopher digs into the study and explains the factors that led to the success of the participants that lost body fat while building muscle.

The two will also visit on how you can determine if a workout program is the right program for you based on your ability to recover.

Keep listening to learn how inflammation from delayed onset muscle soreness impacts gym performance and what to do about it. Learn about the new research behind maximizing hypertrophy in your workouts.

In the middle of the episode, William will announce the winner of our 100th episode giveaway!

➢ DM us “REAL RESULTS” to IG @ColossusFit (3 spots available)
➢ Follow us on IG: https://www.instagram.com/colossusfit/?hl=en

Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about low calorie comfort foods, find your body-fat percentage, and the hardest part of fitness.

(0:00) - Intro
(0:30) - Kyle quote: “Life is all about choices, stop blaming the lack of opportunity.”
(1:30) - Josh quote: "Choose your hard.”
(4:50) - What has us excited or intrigued
(16:40) - Client shoutout: Victoria
(20:50) - Question 1- What is your body-fat and what’s the best way to calculate body-fat?
(26:25) - Question 2- Low calorie and healthy comfort foods
(33:30) - Question 3- What is the hardest part of fitness for you?

Thanks for listening! We genuinely appreciate every single one of you listening.

➢Follow us on instagram @colossusfit
➢Apply to get your Polished Physique: https://colossusfitness.com/

Are you or one of your clients heading into a Reverse Diet? If so, this podcast episode is for you! Keep listening as your host, William Grazione, and Coach Gillis Pellegin go over the basics of macronutrients and their purpose before diving into why you do not need to increase protein in a reverse diet.

The two also discuss what to do when you or your client is on a reverse diet and is experiencing issues with hunger cues, meaning they aren't getting hungry or feel incredibly famished. Keep listening to learn how to handle this situation and navigate reverse dieting.

* By listening to this podcast, you agree not to use this podcast as medical advice to treat any medical condition in either yourself or others, including but not limited to clients that you are coaching. Consult your own physician for any medical issues that you may be having. The information and advice mentioned in this podcast is not intended to diagnose, treat, cure, or prevent any disease or condition.

In this episode, I talk you through 14 common fitness myths to avoid in no particular order.

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Fat loss and muscle gain often call for opposite approaches to manipulating your energy balance. But how can we maintain it successfully? Here are a couple tips to put you on the path you choose.

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NOTE: Want longer episodes? Our initial daily format may become weekly, depending on your feedback. Also watch for lengthier bonus installments, and for fitness in particular, check out www.ironradio.org and https://www.facebook.com/groups/56270951924.

Further, check out https://www.t-nation.com/diet-fat-loss/losing-your-energy-balance-1/ for more.

Where to find Rachel:

To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/apply

Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter

Check out Rachel’s NEW podcasts below

MINIFLEX on Spotify or Apple Podcast

MUSCLE SCIENCE FOR WOMEN on Spotify or Apple Podcast

Connect with Rachel on social media:

• Instagram: @rachelgregory.cns

• TikTok: @rachelgregory.cns

• Youtube: @rachelgregory

• Facebook:@metflexlife

• Twitter: @rachelgregoryms

• LinkedIn: @rachelgregory

Primary Programs

• The Flex Fam
• Muscle Science For Women
• Keto For Women

About Rachel:

Rachel Gregory is a Board-Certified Nutritionist, Strength and Conditioning Coach, Author, Podcast Host, and founder of MetFlex Life.

Rachel received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami. Rachel completed the first-ever human clinical trial looking at the effects of the Ketogenic Diet in non-elite CrossFit athletes, which is published in the International Journal of Sports and Exercise Medicine.

Rachel is a former Collegiate Triathlete and Athletic Trainer and she has worked with a variety of individuals throughout her career that include Division I collegiate athletes, WNBA stars, and some of the top bodybuilders in the world.

Currently, in her day-to-day coaching business, Rachel guides her clients to becoming the best, most confident version of themselves. She has a passion for educating those dedicated to optimizing their physical and mental well-being while improving long-term health and fitness goals. In her group coaching membership, The Flex Fam, Rachel has helped women all across the world learn how to ditch the restrictive, all-or-nothing mindset and instead thrive through the power of metabolic flexibility.

In this episode of Hey Coach Radio, your host William Grazione speaks about how he, as a coach, achieves fantastic client results concerning building muscle and losing weight. He will give you insight into two case studies; one includes his wife, Tanya.

There are key factors at play when getting your client to their goals; it's all about hormonal and metabolic health, protein, recovery, and sleep. All of these things are vital when it comes to changing body composition.

In this episode, I cover my Instagram story's three winning subjects from the polls. This includes tips for losing weight on a budget, gaining muscle in simple terms, and growing bigger and stronger glutes.

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This week's Addicted to Fitness goes into detail about how and why the push-up is something you should add to your daily routine this holiday season. Nick and Shannon explain why the push-up is one of the most effective exercises, the proper setup & modifications anyone can use to complete multiple reps, the long-term benefits associated with this exercise, and how they can help you through the holiday season. Give it a listen and let us know what you think by leaving a rating & review in Apple Podcasts.

This episode of Addicted to Fitness is sponsored by the Perform Supplement from The Amino Company. The Perform supplement increases peak strength and endurance levels during exercise, 3x more effective on a gram-for-gram basis than any protein source, improves cognitive function, focus, and concentration, and decreases recovery time by quickly rebuilding muscle tissue. The 100% science back, clinically proven products from The Amino Company are keto-friendly, soy-free, vegetarian, gluten-Free, and Non-GMO. Visit aminoco.com/ATF to read more about the benefits of Heal & other ATF approved products from The Amino Company AND take advantage of our 30% discount by entering ATF at checkout.

Like & Follow the Addicted to Fitness Podcast Facebook page (Facebook.com/addictedtofitnesspodcast). Follow Nick & Elemental Training Tampa on Facebook (www.facebook.com/ElementalTampa) and Instagram (www.instagram.com/ettampa/) to participate in free live workouts.

This week's Addicted to Fitness provides a list of action steps you can take in the New Year to maintain your fitness resolutions. Nicholas and Shannon describe how knowing your body, discovering your fitness passion, proper supplementation, and several other key areas can help you stay on track in your 2023 fitness journey. Follow the podcast profile on Instagram @TheATFPodcast. Give it a listen and let us know what you think by leaving a rating & review in Apple Podcasts.

This episode is sponsored by my favorite 100% science-backed endurance and recovery from The Amino Company. Right now you take advantage of Amino Co's BIGGEST SALE EVER and get 50% OFF all Amino Co supplements & a FREE gift by visiting Aminoco.com/ATF and using the code ATF at checkout. If you are listening to this episode after November 28th then you've missed their Cyber Monday Sale, but you're still able to get 30% OFF at checkout when you use the code ATF at checkout after the sale ends for being a listener of the Addicted to Fitness Podcast by visiting Aminoco.com/ATF.

Like & Follow the Addicted to Fitness Podcast Facebook page (Facebook.com/addictedtofitnesspodcast). Follow Nick & Elemental Training Tampa on Facebook (www.facebook.com/ElementalTampa) and Instagram (www.instagram.com/ettampa/) to participate in free live workouts. Follow the podcast profile on Instagram @TheATFPodcast and send Nick a DM if you're interested in receiving a customized workout plan delivered to you through the Tampa Strength App

Have you self-audited your life? Are you taking a hard look at your priorities and where you spend your time daily? Are your goals supported by your habits? If you struggle with time management, you will want to listen to this episode of Hey Coach Radio. You're host William Grazione gives solid advice on how to get your life back on track by examining what you are spending your time on. William will also reveal the annual 6-month coaching scholarship winner and current coaching promotions. Here's William to take you through it.