strength by fitness

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About this podcast episode

What happens when you cut fat through dietary changes only ( or GLP-1 ) versus what happens when you make the same food changes together with regular weekly exercise?

That is the topic for today’s conversational podcast and our article.

TLDR: Fat loss + strength training had by far the best outcomes in this study with a lot lower levels of muscle mass loss. Which will, over time result in better health outcomes too.

This conversational podcast, narrated by NotebookLM is based on a fact-based article from Strength By Fitness and our decade-long coaching.

We provide fact-based coaching for a vastly healthier life, fitness progression, and nutritional choices. In-person, and online.

Cited studies & articles

recent articles

Fitness Plan: Bodyweight, Outdoor Gym Plan, Day 2.

Fitness Plan: Bodyweight, Outdoor Gym Plan, Day 2.

This is day two of Strength By Fitness 2/3 days of strength training per week: Bodyweight and outdoor gym plan.

You have several different versions of day 2 available to choose from. Exercises include horizontal pull ups, weighted full rom step up, sissy squat, flipped V push up, wheel flip and more.

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Fitness Plan: Bodyweight, Outdoor Gym Plan, Day 1 of 2 to 3 Days RT per Week.

Fitness Plan: Bodyweight, Outdoor Gym Plan, Day 1 of 2 to 3 Days RT per Week.

Fitness Plan from Strength By Fitness: Body Weight, Outdoor Gym Plan with two to three RT sessions per week.

Some clients spend weeks and months annually in their summer house or similar with no proper commercial gyms nearby. But you can maintain and even build strength, health, and fitness with a good outdoor gym and bodyweight plan.

Resistance bands and a TRX band. A log and a backpack filled with rocks can add tremendous weight to any bodyweight exercise. Add a big wheel from a truck or tractor and a sturdy tree.

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Complete view of protein, human health, exercise, and aging. RDA vs higher-protein intake, and high-SPC

Complete view of protein, human health, exercise, and aging. RDA vs higher-protein intake, and high-SPC

Protein synthesis & its role in hypertrophy is, first of all, not the be-all, end-all of higher protein intake benefits.

So neither 1.6 nor 2.0g/kg/day represents a hard stop with no additional benefits from a higher protein intake. The reason why some people can claim that 1.6 is all that’s needed depends on how complete you want the conversation to be. But, when they make that claim, they are always, and only, talking about healthy, younger omnivores, and they are only looking at protein synthesis and hypertrophy. Seemingly doing so because they are convinced that human health, nutrition, and fitness never, ever go beyond these two things, and that everyone happens to be young, and an omnivore.

This is based on an incomplete understanding, or at least a limited perspective, on food, health, aging, and fitness.

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