Wits & Weights | Evidence-Based Fitness & Nutrition for Lifters Over 40 Q&A - Rapid Fat Loss, Body Recomp, Building Muscle Over 40, Tracking Veggies w/Jeff Hoehn | Ep 184
Is rapid weight loss worth the risk? Can you really build muscle while losing fat? How important is nutrition tracking for your fitness journey?
Today, Philip (@witsandweights) welcomes back Jeff Hoehn for another co-hosted Q&A episode. This time, they discuss nutrition strategies to lose fat aggressively, the benefits of higher protein intake, how lifting weights changes the equation, and overcoming menopause-related hurdles. They dive into the controversial topic of rapid weight loss, the importance of structured diet breaks, and the real deal about slow metabolism.
Philip and Jeff also compare powerlifting and bodybuilding during fat loss phases, emphasizing the role of heavy compound lifts and hypertrophy training. They also talk about nutrition tracking, low-calorie, nutrient-dense foods, and fiber intake.
Today, you’ll learn all about:
3:24 - What are your views on rapid fat loss and the frequency of aggressive cuts? Also, how do you feel about protein-sparing modified fasting in a 5:2 diet for general weight loss?
12:10 - Does consuming more protein than recommended have any benefits?
19:35 - How can I effectively lose fat and reveal muscle definition despite increasing my calorie intake, exercising regularly, and maintaining a high-protein diet?
32:38 - How feasible is it to build muscle in a deficit?
44:15 - Heavier weight or more reps for an older guy looking to build a base for longevity?
54:09 - In fat loss, does counting veggies affect the macros? Should I log them?
Episode resources:
Related episodes:
- Ep 169: Q&A w/Jeff Hoehn – Menopause Weight Loss, Bulking Without Getting Fat, & Cutting on Low Sleep
- Ep 178: Sleep Science - Doing THIS in the Bedroom is Killing Your Fat Loss, Gains, Hormones, & Metabolism
- Ep 180: The New Over 50 Roadmap to Lifelong Strength, Health, Muscle, and Longevity
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