Episode Summary
On this episode of the Fit is Freedom Podcast, we are joined by my new friend, the incredible Philip Pape. As a physique engineer who focuses on strength training and evidence-based nutrition, he has dedicated his life to helping others optimize their metabolism and health without feeling restricted.
In this episode, Philip and I will discuss a variety of health and fitness related topics that include…
- Importance of Strength Training
- Diets
- Supplements
- Staying Healthy While Traveling
Listen to the full podcast episode below!
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All About Philip Pape
Philip Pape is the host of the Wits and Weights Podcast, which is a top 25 nutrition podcast that centers around science-based strategies for all things health and fitness. Philip is a certified nutrition coach and a physique engineer who was inspired to help others through his personal fitness journey.
Importance of Strength Training
Despite what many may think, strength training is the path to fat loss. While the weight loss industry wants people to believe the numbers on the scale and the number of calories you consume are the most important thing, it’s just not true.
Eating less calories than you burn may result in temporary weight loss, but it also can trigger your body to think it is in danger. This creates an endless cycle of plateaus, restrictive eating, and slowed metabolism.
If you want to sustain a healthy way of life, you need to build muscle, which helps burn energy and fat. Not to mention, our muscles are meant to be challenged and used, so it’s important that we work them.
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Overcoming Resistance to Resistance
There are so many reasons why people are resistant to strength training. Some may worry they’ll “bulk up,” while others may not enjoy it. No matter your reason, here are two main tips to move past your resistance to resistance training…
Find out WHY
Evaluate why you are hesitant to try strength training. If it doesn’t sound fun, maybe you haven’t found the right type of gym or class that is fulfilling. If you don’t have time, start small. Find some videos online or tutorials to try in the comfort of your home.
Once you figure out why you’re hesitant, you can work through that reason and find something that works for you.
Gain Momentum
As mentioned above, start small. With resistance training, results can come quickly. You can notice your strength building. You can feel a difference in your movements. Find a quick win to ramp up your motivation and keep your momentum going.
Diets Aren’t One Size Fits All
Diets are too rigid. If you can successfully follow them for the rest of your life, good for you! But the reality is that most of us can’t. And even if we could, we’re all different in our needs.
When you’re eating, you shouldn’t feel restricted, guilty or unsatisfied. You need to find small ways to improve your eating habits in a way that is sustainable for you. For example, if you don’t have time to cook everyday, you’ll need to look for healthier options that are fast to obtain.
Travel Tips for the Health Conscious
Whether you’re out of town for 3 days or 3 weeks, it’s hard to stay healthy on the road. Here are three tips from Philip that can really make a big difference.
Have a plan
You know how long you will be gone and where you’re going. Use that to your advantage. Does your hotel have a gym? Is there a continental breakfast with good options? If not, should you pack some protein powder or shakes? Thinking through your trip will greatly increase your chances of making good, healthy choices.
Focus on protein and fiber
Eating perfectly isn’t realistic even when you’re not out of town. If you’re eating out a great deal or don’t have your typical foods, simply focus on higher protein options or options that provide a good source of fiber.
Check menus
If you know the restaurants you’ll be visiting, take a few minutes to check the menus beforehand. This can save a lot of time and prevent impulsive decisions.
Supplements
Protein
When it comes to supplements and eating, protein is incredibly important when it comes to health and muscle building. Ideally, you want to eat one gram of protein for each pound of your goal weight.
Deficiency
If you’re thinking about supplements, some are taken because your body is lacking something and some are taken to increase performance. The supplements below are most commonly used because of a deficiency…
- Magnesium
- Multi-vitamin
- Omega 3 Fish Oil
- Vitamin D
Performance
For performance enhancing supplements, Philip discusses the following…
- Creatine
- Caffeine
- Pre-workout
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