Wits & Weights | Evidence-Based Fitness & Nutrition for Lifters Over 40 Ep 174: Q&A - Partial Reps for More Muscle, Too Much Cardio for Fat Loss, Lose Weight Not Muscle
Do you feel stuck in a weight loss rut? Do you want to maximize fat loss without sacrificing muscle gains? Are you confused about whether partial reps are worth it or just a waste of time?
Today, Philip (@witsandweights) answers questions from Jonathan and Matt sent to the Fanlist voice message inbox. They were curious about optimizing training and nutrition for fat loss and muscle growth. You’ll discover whether incorporating partial reps can effectively build more muscle mass and how to do so intelligently in your training routine. Additionally, Philip dives into the ideal amount and type of cardio to maximize fat loss without compromising your hard-earned gains. Plus, you’ll learn proven strategies for overcoming weight loss plateaus while preserving lean muscle tissue.
If you’d like to have your question answered on a future episode and receive a shout-out, you can either leave a voice message in the Fanlist inbox or send a text message.
Today, you’ll learn all about:
2:28 What should I do to break through a weight loss plateau after losing 40 lbs since January? I'm 5'8", currently 220 lbs, lifting 4-5x/week and jogging 3-4x/week. Should I ditch cardio to have more time/energy for lifting? How much more weight is realistic to lose by August without losing muscle?
18:22 What's your opinion on partial reps? Are they beneficial for muscle growth or a waste of time?
31:43 Outro
Episode resources:
Related Episodes:
- Ep 170: How Fast Should You Lose Weight for Fat Loss?
- Ep 145: Bryan Boorstein on Failure Training, Intensity, Home Gyms, Specialization, and Cardio
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