Episode 84- Why Muscle Building Is The Key To Fat Loss
Episode 84 Show Notes
In this conversation, Tiffany Wickes discusses the critical role of muscle building in fat loss, debunking common myths, especially regarding women and strength training.
She emphasizes the importance of strength training over cardio for sustainable fat loss and outlines effective strategies for incorporating strength training into a fitness routine.
Additionally, she highlights the significance of proper nutrition, particularly the benefits of beef isolate protein for muscle recovery and growth.
Takeaways
Muscle building is essential for effective fat loss.
Strength training increases metabolism and insulin sensitivity.
Cardio alone is insufficient for sustainable fat loss.
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Transcript
Tiffany Wickes (00:00.952)
Hey friends, let's talk about why muscle building is your key to fat loss. All right, common misconception. People tend to think that they need to, quote, lose weight first before they start building muscle. So this mindset is super backward because strength training actually accelerates fat loss. So here's the science behind training for fat loss. First off, your muscles will increase your metabolism.
So you have more muscle, you increase more calories while you're at rest. Strength training will also improve your insulin sensitivity, uptaking that extra glucose in your blood, which accelerates fat loss and helps with partitioning nutrients appropriately. So the next one, cardio alone is not the best strategy for sustainable fat loss. It's good to keep
pulling the glucose out of your muscles. So say you had a sandwich with bread and fruit or chips or something for lunch, it's a great idea to practice some cardio, just getting up and walking 15 or 20 minutes after a meal to help pull that glucose into your muscle, because your muscle acts like a sponge. And when there's extra glucose circulating, it's going to grab it and use it to help build muscle. But just doing cardio doesn't work effectively because
Okay, what are you saying?
Can you get him then? I guess I'm paying the babysitter. So I mean, you could hold him or you could bring him downstairs, but I'm this is my working time.
Tiffany Wickes (01:41.262)
sorry Maggie even when I have a babysitter kids come in here where was I
So cardio is not gonna be the best strategy for simple fat loss because it doesn't demand much of your muscles. You're working your cardiac tissue, but that doesn't require a lot of energy like calories. All right, next myth to debunk is the whole bulky conversation. Women have been saying this for years and years and years and years, and I don't know where it came from. Maybe it came from muscle building women. Maybe it came from too much...
Hormone replacement, I don't know. But listen, the truth about women and muscle growth is lifting heavy is not going to make you bulky, Like you just don't have the hormonal profile to make yourself big and bulky. You can lean your muscles out. You can make them bigger, but bigger is only going to get bigger to a point that your testosterone allows. And your testosterone is the lowest in women than it is in men.
You can look at all kinds of real life transformations, but women who lift weights get leaner by building stronger muscles. Although the scale might not change because muscle is more dense, you will appear to be leaner and will be leaner, but you may not be like way less weight. You know what I'm saying? All right, so strength training strategies. All right, so here is an effective three to four day
per week straight training routine is always, I think it's best to combine high intensity interval training with weight training. So we bounce in between doing like actual bouncy activities because it's good to put some stress on your bone marrow that helps create stronger bones, decreases your risks of osteoporosis and osteopenia and actually put some stress on your bone marrow to create higher oxygen carrying capacity in red blood cells.
Tiffany Wickes (03:45.038)
So effective strategy would be to increase, get some weights with your high intensity interval training, do that a couple of days a week and then work a full body routine. So head to toe weightlifting routine and then an upper body and a lower body, right? That I think has worked out the absolute best. Another way to do this for busy people is to use compound movements for maximum results. So squats, deadlifts and presses. So if you're doing leg day, you're gonna do compound movements
that will give you the biggest bang for your buck and fatigue those muscles and put enough stress on them that they're gonna wanna grow. So progressive overload, the concept of progressive overload, which we practice in our program, is adding increased stress to the muscles. So you can do that in numerous different ways. I just recorded a whole episode about progressive overload. Go back and listen to that one. But you can increase your reps. can...
decrease your rest time, you can increase the amount of weight you're lifting, multiple ways to do it. Go back and listen to that episode. All right, so recap here for you is that building muscle first is your key fat loss strategy, okay? When you come into the program, you will be in a calorie deficit.
but because you'll have so much extra fuel still on board, meaning stored body fat, and you're probably eating in a way that has circulating glucose available for your muscles, we have been able to decrease body fat and build muscle at the same time. That's not typical in most programs. If you come into the program and you're already pretty lean and you're like, I'm ready to do some bulking, awesome, because we have advanced workouts for those people.
so that you increase the amount of volume that you're lifting and then we'll give you like all the food to help fuel those muscles and build them bigger. So if you're a person who is brand new at weightlifting, we have the fundamentals part of our program that will show you slowly and methodically how to lift weights so that you A, don't hurt yourself and B, can practice some progressive overload once you get proficient at those individual lifts, like very basic things, biceps.
Tiffany Wickes (05:58.51)
curls, tricep kickbacks, overhead presses, squats, deadlifts, lunges. You're probably not going to be jumping in the beginning, but we'll move to jumping as you become more stable. You've got a lot of small stabilizing muscles and ligaments and tendons that are going to have to be strengthened. And it's all going to take some time. You are not going to make
progress that puts you as a size four, you know, tightened up person in six weeks. Like you're just not going to make that kind of progress in six weeks. In six weeks, what I hope that you gain from our program is A, knowledge and B, a desire for change and then a love for Whole Foods nutrition, a love for weightlifting and a true desire to continue the journey into the VIP portion of our program.
Continue your journey in fat loss and muscle building so that you have long term sustainability. mean, this is the most sustainable program I know because our workouts are constantly changing. We mix them up so often. So we go through pods, we go through straight sets. We're always practicing progressive overload. Whether you want to practice it or not, the programming forces you into it. So like you don't even have to make that choice. We just do it for you. Like, okay, do you see it'll say
only rest 30 seconds in between these sets when used to be you would rest one to two minutes. Depending on what you're doing, you're going to rest a little bit longer when you're doing heavy weightlifting versus when you're doing high intensity interval training. So if you want to know more about the program, go down to the show notes, click the link, read about it, send me any questions you have. But 100 % strength training is going to be your key to fat loss.
Fueling for strength training is a whole other part of this conversation. You have to feed those muscles. And the latest science is coming out right now that having a beef isolate protein in combination with creatine within 30 minutes to one hour max after weightlifting is going to, at a cellular level, it's going to help build muscles, uptake glucose, improve your insulin sensitivity, and grow those muscles.
Tiffany Wickes (08:17.516)
I will put a link in the bottom of the Beef Isolate protein that I love. You can use code WIX and that will give you some percentage off. In March, they have tons of sales going on by the way, which will be better than using my code. You can still go through my link, but I think it's a great protein powder. It's clean and it definitely does what it says it's gonna do. And for people who are sensitive to whey and Beef Isolate does.
actually improve your muscle gains more than a weight-based one does. So if you can't tolerate weight, then good thing beef isolate is right there for you. Okay. All right. Well, I appreciate you guys being here. Like always, send me any questions, recommendations. Don't forget to share the show because you know what? It doesn't grow without you and I appreciate you being here. So cheers. Have a great rest of your day and let's get after that. Let's lift some weights. Cheers guys. Stay strong. Bye.