Wits & Weights | Smart Science to Build Muscle and Lose Fat Por arte de portada

Wits & Weights | Smart Science to Build Muscle and Lose Fat

De: Philip Pape Evidence-Based Nutrition Coach & Fat Loss Expert
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  • Resumen

  • For skeptics of the fitness industry who want to work smarter and more efficiently to build muscle and lose fat. Wits & Weights cuts through the noise and deconstructs health and fitness with an engineering mindset to help you develop a strong, lean physique without wasting time.

    Nutrition coach Philip Pape explores EFFICIENT strength training, nutrition, and lifestyle strategies to optimize your body composition. Simple, science-based, and sustainable info from an engineer turned lifter (that's why they call him the Physique Engineer).

    From restrictive fad diets to ineffective workouts and hyped-up supplements, there's no shortage of confusing information out there.

    Getting in the best shape of your life doesn't have to be complicated or time-consuming. By using your WITS (mindset and systems!) and lifting WEIGHTS (efficiently!), you can build muscle, lose stubborn fat, and achieve and maintain your dream physique.

    We bring you smart and efficient strategies for movement, metabolism, muscle, and mindset. You'll learn:
    - Why fat loss is more important than weight loss for health and physique
    - Why all the macros (protein, fats, and yes even carbs) are critical to body composition
    - Why you don't need to spend more than 3 hours in the gym each week to get incredible results
    - Why muscle (not weight loss) is the key to medicine, obesity, and longevity
    - Why age and hormones (even in menopause) don't matter with the right lifestyle
    - How the "hidden" psychology of your mind can unlock more personal (and physical) growth than you ever thought possible, and how to tap into that mindset

    If you're ready to separate fact from fiction, learn what actually works, and put in the intelligent work, hit that "follow" button and let's engineer your best physique ever!
    © 2024 Philip Pape
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Episodios
  • This Over 50 Family Man Lost His Power Belly (36 Pounds) But NOT His Muscle or Strength! | Ep 187

    This Over 50 Family Man Lost His Power Belly (36 Pounds) But NOT His Muscle or Strength! | Ep 187
    Jul 5 2024

    Are you over 40, juggling a demanding career, family responsibilities, and struggling to stay fit? Meet Jerry Bonanno, a 50-something family man who shed 36 pounds of fat and 5 inches off his waist without losing his hard-earned muscle or strength.

    Philip (@witsandweights) talks with Jerry about being over 40 and struggling to balance a demanding job, family commitments, and staying fit. Maybe you've been hitting the gym for years but still have difficulty nailing your nutrition, or the daily grind has taken a toll on your physical health. You're eager to reclaim your health, lose fat, and feel strong again, but the challenges seem overwhelming.

    Jerry reveals how he transformed his physique and reclaimed his health despite a hectic lifestyle. Tune in to hear his inspiring journey and practical tips that YOU can use to do the same.

    Today, you’ll learn all about:

    1:16 Jerry's discipline and training routine
    6:52 Managing aches and pains during training
    10:34 Jerry's motivation and health goals and why he worked with Philip
    14:32 Dietary experiments and sustainability
    18:12 Prioritizing his physicality to maintain a fulfilling life experience
    26:06 Reduce friction: Work hard and smart to achieve goals effectively
    29:14 The importance of tracking calories and protein intake
    34:54 Why Jerry came back for a second time
    39:53 Focusing on the process over the outcome
    46:05 Shifting to the carnivore diet
    49:21 Understanding personal data and adjusting nutrition
    51:52 Intuitive eating with tracking for a balanced approach
    54:31 High-frequency, low-volume weight training program without cardio
    57:17 Maintaining health and physique goals
    58:56 The question Jerry wished Philip had asked
    1:01:25 How to connect with Jerry
    1:02:02 Outro

    Episode resources:

    • Jerry’s IG: @thebasementape

    Related Episode:

    • Ep 115: How Tony Lost 15 Lbs, 8% Body Fat, and Built Lifelong Strength with Barbell Training

    📲 Send me a text message!

    Support the Show.


    🎓 Join Wits & Weights Physique University

    👩‍💻 Schedule a FREE nutrition/training audit with Philip

    👥 Join our Facebook community for live Q&As & support

    ✉️ Join the FREE email list with insider strategies and bonus content!

    📱 Try MacroFactor for free with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism!

    🩷 Enjoyed this episode? Share it on social and follow/tag @witsandweights

    🤩 Love the podcast? Leave a 5-star review

    📞 Send a Q&A voicemail
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    1 h y 2 m
  • Why Women SHOULD Load Their Spine for Stronger Bones | Quick Wits

    Why Women SHOULD Load Their Spine for Stronger Bones | Quick Wits
    Jul 4 2024

    Are certain exercises are too risky for women, especially as they age?

    Today, we're challenging a common misconception in the fitness world: the idea that women should avoid loading their spine.

    Is this well-intentioned advice actually holding women back from building stronger, healthier bones? And what's the real key to maintaining bone density as we age?

    Let's break down the science and bust some myths in today's Quick Wits.

    --

    “Quick Wits” are short mini-episodes between full episodes to give you an actionable strategy or hit of motivation.

    If you enjoy these bonus episodes or have feedback on how to make them better, just send me a text message.

    📲 Send me a text message!

    Support the Show.


    🎓 Join Wits & Weights Physique University

    👩‍💻 Schedule a FREE nutrition/training audit with Philip

    👥 Join our Facebook community for live Q&As & support

    ✉️ Join the FREE email list with insider strategies and bonus content!

    📱 Try MacroFactor for free with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism!

    🩷 Enjoyed this episode? Share it on social and follow/tag @witsandweights

    🤩 Love the podcast? Leave a 5-star review

    📞 Send a Q&A voicemail
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    5 m
  • My 3 New Dieting Methods for Smarter, Easier Fat Loss in 2024 | Ep 186

    My 3 New Dieting Methods for Smarter, Easier Fat Loss in 2024 | Ep 186
    Jul 2 2024

    Are you sick of counting calories but still want to shed fat? Is your metabolism stuck in slow motion? Do you want to lose fat but feel overwhelmed by complex diet plans?

    In this episode, Philip (@witsandweights) throws out the traditional calorie counting approach and dives into nonlinear dieting for fat loss. He argues that the stress of daily calorie restriction backfires, slowing your metabolism and making it challenging to stick with your diet. Nonlinear dieting offers a more flexible approach, allowing you to vary your calorie intake throughout the week or month. This can keep things interesting, prevent metabolic slowdown, and make fat loss more sustainable.

    Philip also discusses the benefits of nonlinear dieting. He shares three specific strategies you can use and emphasizes that these are just starting points. The key is to find a nonlinear dieting approach that works for you. So ditch the calculator and get ready to experiment with a more enjoyable path to your fat loss goals.

    Today, you’ll learn all about:

    2:19 The problem with the traditional approach to flexible dieting
    6:12 The power of nonlinear dieting
    15:54 The 3 new creative dieting methods
    27:02 The mindset shift with nonlinear dieting
    29:19 Outro

    Episode resources:

    • Watch this video to download and setup MacroFactor
    • Learn about Wits & Weights Physique University


    📲 Send me a text message!

    Support the Show.


    🎓 Join Wits & Weights Physique University

    👩‍💻 Schedule a FREE nutrition/training audit with Philip

    👥 Join our Facebook community for live Q&As & support

    ✉️ Join the FREE email list with insider strategies and bonus content!

    📱 Try MacroFactor for free with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism!

    🩷 Enjoyed this episode? Share it on social and follow/tag @witsandweights

    🤩 Love the podcast? Leave a 5-star review

    📞 Send a Q&A voicemail
    Más Menos
    31 m
Ejercicio y Actividad Física Hygiene & Healthy Living Éxito Personal
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Wits and Weights is well worth your time.

Phillip Pape through the Wits and Weights podcast has really helped me be successful in taking my health seriously.
Since listening to the podcast I have been more confident in my workouts and nutrition. I am more efficient on my path to my goals and I am more inspired to stay consistent.
Wits and Weights is well worth your time if you want to learn more about health and nutrition.

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