Wits & Weights | Evidence-Based Fitness & Nutrition for Lifters Over 40 Bonus Q&A - Recovery from Overtraining, Calories Burned from Wearables, Binging After Weight Loss
If you're feeling stuck with your training, overwhelmed by conflicting data from your wearable, or worried about regaining weight after a big cut, in today's bonus Q&A you'll get the answers you're looking for.
Philip answers 3 questions about optimizing nutrition to combat overtraining, using the right food logging tools (it's not just about tracking), why Apple Watch and other wearables are terribly inaccurate for calories burned, and how to avoid binging after a cut when you're back at maintenance.
These questions were asked and answers in the (free) Wits & Weights Facebook group on a live Q&A:
- John is dealing with overtraining and wants to know how to recover, especially with limited sleep and high stress. He’s also curious about how to adjust his nutrition for optimal recovery.
- Kim is concerned about the discrepancy between her husband’s Apple Watch calorie burn estimates and what MacroFactor is showing, and she’s looking for clarity on which data to trust.
- Josh is nearing the end of a big cut and is worried about post-cut binges and rapid fat gain. He’s seeking strategies to transition smoothly to maintenance and avoid regaining the weight he’s lost.
📱 Try MacroFactor for free with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism!
Main takeaways:
- How to recover from overtraining when sleep is limited and stress is high.
- Why relying on wearable devices for calorie tracking might be misleading.
- The secret to avoiding post-cut binges and maintaining your progress.
Resources mentioned:
- Get real-time answers to your questions and connect with like-minded individuals in our free Facebook group at https://www.facebook.com/groups/witsandweights
💪 Join Eat More Lift Heavy - A 6-month coaching program for lifters over 40 who are done collecting information and ready to have real human coaches watch their data and know what to focus on each week.
📱 Get Fitness Lab (exclusive 20% off) - The #1 adaptive fitness and nutrition app. Daily coaching, workouts, and biofeedback-based guidance to help you build muscle and lose fat over 40.
👥 Join our Facebook community - For adults over 40 who want to build muscle, lose fat, and stop following bad advice. Weekly Q&A threads, coaching insights, and real chat with other lifters.
👋 Ask a question or find Philip Pape on Instagram