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#370 Stop wasting time!!! Why dieting harder isn’t the answer to looking leaner - & what is
Manage episode 462330278 series 3057089
Leaning Out ≠ Dieting Harder or Eating Less
Leaning out involves building visible muscle, not merely losing weight or cutting calories. Chronic dieting often sabotages long-term progress, leading to hormonal and metabolic issues.
Insight: Reframe the goal from shrinking to building. Women often equate progress with eating less, but true transformation comes from balanced fueling and smart training.
The Frustration of "Clean Eating" and Overtraining
Many train 5-6 days weekly and "eat clean," yet fail to see the desired body composition changes.
Insight: Overtraining with minimal recovery and restrictive diets leads to burnout. Focus on progressive overload and fueling for performance, not deprivation.Health Costs of Over-Dieting
Over-dieting impacts metabolic and hormonal health, worsening body composition over time, especially as women age.
Insight: Long-term health should guide strategies. Imagine your future self at 50 or 60—would your current habits sustain vitality and strength?The Misconception of "Fat" vs. "Flat"
Feeling "fat" or "flat" during transformations is common, as glycogen retention and temporary swelling mask progress.
Insight: Understanding these temporary changes helps build resilience. Shifts in how clothes fit or weight fluctuations aren't failures; they're part of the process.Aging and Metabolism
What works in your 20s won't work in your 30s, 40s, or 50s. Hormonal changes demand smarter, more intentional approaches.
Insight: Train with longevity in mind. Emphasize strength and recovery over calorie-burning to combat age-related muscle loss.The Power of Lifting Heavy and Pushing Limits
Building muscle requires training hard, lifting heavy, and embracing discomfort. Temporary swelling and scale increases can mislead.
Insight: Shift the focus from the scale to performance metrics. Track strength gains and energy levels instead of obsessing over weight.Patience as the Key to Success
Unrealistic expectations and impatience sabotage progress. Leaning out takes time, consistency, and trust in the process.
Insight: Set realistic benchmarks. Instead of rushing results, celebrate small wins like improved form, endurance, or lifting heavier weights.Rebuilding Trust in Yourself
Many struggle to trust themselves to stick to plans or eat enough. This self-doubt stems from years of restrictive dieting and unmet expectations.
Insight: Develop self-compassion and trust. Journaling or mindfulness practices can help identify patterns and rebuild confidence.
Muscle as a Foundation for Longevity
Muscle isn't just for aesthetics—it supports energy, confidence, and long-term health.
Insight: Think of muscle as your retirement plan for health. Build and maintain it through intentional training and nutrition.Consistency Over Perfection
The biggest obstacle is not staying consistent long enough to see results.
Insight: Stop chasing perfection. Focus on showing up daily, even when progress feels slow.Mindset Shifts for Sustainable Change
Breaking free from chronic dieting and overtraining requires addressing deeper mindset issues.
Insight: Reflect on why you pursue certain goals. Are they driven by comparison or genuine self-improvement?Building Muscle Doesn't Mean Getting "Bulky"
It's nearly impossible to build large amounts of muscle accidentally, especially for women.
Insight: Educate clients that muscle adds shape, not size. Women need to lift heavy without fear of becoming “too big.”The Importance of a Strong Foundation
Building muscle and strength is like laying the foundation for a house; without it, everything crumbles over time.
Insight: Invest in foundational habits. Prioritize strength training, recovery, and fueling before worrying about aesthetics.Future Self Investment
Consider how your choices today impact your quality of life decades from now.
Insight: Picture yourself at 70. Will your current habits support mobility, strength, and energy, or lead to frailty?
382 jaksoa
Manage episode 462330278 series 3057089
Leaning Out ≠ Dieting Harder or Eating Less
Leaning out involves building visible muscle, not merely losing weight or cutting calories. Chronic dieting often sabotages long-term progress, leading to hormonal and metabolic issues.
Insight: Reframe the goal from shrinking to building. Women often equate progress with eating less, but true transformation comes from balanced fueling and smart training.
The Frustration of "Clean Eating" and Overtraining
Many train 5-6 days weekly and "eat clean," yet fail to see the desired body composition changes.
Insight: Overtraining with minimal recovery and restrictive diets leads to burnout. Focus on progressive overload and fueling for performance, not deprivation.Health Costs of Over-Dieting
Over-dieting impacts metabolic and hormonal health, worsening body composition over time, especially as women age.
Insight: Long-term health should guide strategies. Imagine your future self at 50 or 60—would your current habits sustain vitality and strength?The Misconception of "Fat" vs. "Flat"
Feeling "fat" or "flat" during transformations is common, as glycogen retention and temporary swelling mask progress.
Insight: Understanding these temporary changes helps build resilience. Shifts in how clothes fit or weight fluctuations aren't failures; they're part of the process.Aging and Metabolism
What works in your 20s won't work in your 30s, 40s, or 50s. Hormonal changes demand smarter, more intentional approaches.
Insight: Train with longevity in mind. Emphasize strength and recovery over calorie-burning to combat age-related muscle loss.The Power of Lifting Heavy and Pushing Limits
Building muscle requires training hard, lifting heavy, and embracing discomfort. Temporary swelling and scale increases can mislead.
Insight: Shift the focus from the scale to performance metrics. Track strength gains and energy levels instead of obsessing over weight.Patience as the Key to Success
Unrealistic expectations and impatience sabotage progress. Leaning out takes time, consistency, and trust in the process.
Insight: Set realistic benchmarks. Instead of rushing results, celebrate small wins like improved form, endurance, or lifting heavier weights.Rebuilding Trust in Yourself
Many struggle to trust themselves to stick to plans or eat enough. This self-doubt stems from years of restrictive dieting and unmet expectations.
Insight: Develop self-compassion and trust. Journaling or mindfulness practices can help identify patterns and rebuild confidence.
Muscle as a Foundation for Longevity
Muscle isn't just for aesthetics—it supports energy, confidence, and long-term health.
Insight: Think of muscle as your retirement plan for health. Build and maintain it through intentional training and nutrition.Consistency Over Perfection
The biggest obstacle is not staying consistent long enough to see results.
Insight: Stop chasing perfection. Focus on showing up daily, even when progress feels slow.Mindset Shifts for Sustainable Change
Breaking free from chronic dieting and overtraining requires addressing deeper mindset issues.
Insight: Reflect on why you pursue certain goals. Are they driven by comparison or genuine self-improvement?Building Muscle Doesn't Mean Getting "Bulky"
It's nearly impossible to build large amounts of muscle accidentally, especially for women.
Insight: Educate clients that muscle adds shape, not size. Women need to lift heavy without fear of becoming “too big.”The Importance of a Strong Foundation
Building muscle and strength is like laying the foundation for a house; without it, everything crumbles over time.
Insight: Invest in foundational habits. Prioritize strength training, recovery, and fueling before worrying about aesthetics.Future Self Investment
Consider how your choices today impact your quality of life decades from now.
Insight: Picture yourself at 70. Will your current habits support mobility, strength, and energy, or lead to frailty?
382 jaksoa
Kaikki jaksot
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1 #376; COMMON TRAINING MISTAKES that may be sabotaging your progress…hard work doesn’t always work! 23:20
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1 #371; Luke Leaman 3; Cortisol, cardio & complexities of fat loss; The real reason you're not seeing results 1:10:54
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1 #369; Luke Leaman 2; Why Your Workouts Aren’t Working: How smart programming changes everything 1:05:32
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1 #366- Why ‘Eating to Hunger’ Is a Trap -How Your Brain Tricks You Into Overeating and What to Do Instead 19:23
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1 #365; What Nobody Told You About Building a Body You’re Proud Of 1:06:38
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