Ep 6: Set Your Fitness and Nutrition Habits on Autopilot for Effortless Fat Loss

Today we wrap up our foundational series by diving into some practical strategies, tools, and life hacks to set your fitness and nutrition habits on autopilot.

If you’re at all familiar with the autopilot in an airplane—and as a side note, I used to fly small planes years ago and still work as an engineer in the aerospace industry—you know it’s a tool to eliminate constant manual intervention by the pilot.

In a similar way, we want to find ways to create consistency with our lifting and eating by using systems and tools to eliminate manual steps, barriers, and—frankly, excuses—that prevent us from taking action and developing solid habits.

Given that you have enough to think about between your profession, your family, and the million other things you enjoy, why not put in place some “life hacks” so you can just get to it and make progress! A word of warning—none of this relieves you of discipline and hard work—but a little preparation when you’re more motivated will set you up for long-term success, even when you’re not.

In today’s episode, we cover:

• Establishing a plan for your lifting ritual
• Locking in your programming calendar to make consistent progress
• Removing the most common barriers that prevent you from going to the gym or working out
• Establishing a plan for your diet and weight phases, and
• Planning ahead for consistent meals and successful nutrition progress

Timestamps:

00:00 - Intro
02:40 - Planning your lifting (gym, training program, lifting schedule/time)
06:47 - Planning your programming schedule (next cycle, next week, next day)
11:12 - Eliminating excuses by preparing your "go bag" and equipment
14:14 - Preparing your workout nutrition
15:58 - Planning ahead for your weight change goal
18:57 - Meal planning
23:31 - Using technology to your advantage
26:42 - Bonus accountability tip

RELATED LINKS

• MacroFactor app for food logging and calculating expenditure (use code "WITSANDWEIGHTS" to extend free trial to 14 days)

💪 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