Wits & Weights | Fat Loss, Nutrition, & Strength Training for Lifters

Have you ever wondered what’s sabotaging your fat loss? Could it be one of these common scenarios? Should you start your fat-loss diet now?

Today, Philip (@witsandweights) breaks down the roadblocks t…

Want to pack on muscle mass but confused about how many extra calories you need?

Today, we're diving into a crucial concept for anyone looking to gain weight and build muscle: the 2500 calorie rule. Y…

This conversation is from my appearance on The Healthification Podcast hosted by Kate Galli.

Kate invited me on her show to  discuss becoming the strongest, leanest, healthiest version of yourself wit…

Are you dreaming of having the perfect glutes? Have you ever wondered how your diet and genes influence the shape of your butt? Ready to find out the most effective workout routines and strategies to…

Is walking exercise or not? Does it even matter?

Today, we're tackling a recent controversy sparked by Dr. Gabrielle Lyon, who made waves on social media by claiming that walking is not exercise. As s…

What is the sweet spot between shedding fat and preserving muscle? How can diet breaks and refeeds help you achieve your fat loss goal? Is rapid fat loss the secret sauce to fine-tuning your physique…

Is the pursuit of being skinny the key to happiness?

We're diving into the complex relationship between the desire to be thin and the pursuit of happiness. In our appearance-obsessed culture, it's eas…

Today we are answering two questions from the community. One from a powerlifter who has the dilemma of trying to maintain strength for some upcoming meats, but without gaining too much fat and a long…

How long should you rest between sets? What to do if you're gaining too much on a bulk? Can women over 50 overcome menopause weight-loss resistance and is it a thing? How to train when transitioning …

Your mindset during menopause can make a huge difference in your success for fat loss and body composition. Perimenopause, menopause, and postmenopause are extremely important and profound transition…

Are you worried about regaining fat after a successful cut? Is reverse dieting really a shortcut to a faster metabolic rate, or just a fitness fad? Are you ready to ditch the reverse dieting rollerco…

What's the difference between tracking and "counting" calories?

It's a little bit of art. It's a little bit of science. You will definitely learn why one is different than the other and what's importa…

On this classic episode (a replay of Ep 60), we’re examining the world of programming and coaching with my special guest, Andy Baker. We get into programming principles for lifters of different ages …

Are you struggling with weight due to thyroid issues? Confused about the role of minerals in thyroid function? Do you need a roadmap for exercise and nutrition with a thyroid condition?

Today, Philip …

Think spending more time in the gym is how to look like you lift? Think again.

There's one surprising reason that most people are doing that prevents them looking like they want to and getting results…

Are you feeling lost in the calorie counting maze for body recomposition? Struggling to juggle muscle gain and fat loss at the same time? Tired of the yo-yo effect after dieting?

In this episode, Phil…

If you're pressed for time in the gym but you still want to make massive gains, learn about time-efficient training techniques to supercharge your upper body workouts.

Ever feel like you're racing aga…

Do you struggle with self-sabotage, procrastination, or perfectionism? Are you looking for practical tips to address emotional eating and stress-related behaviors?

Today, Philip (@witsandweights) wel…

Heart rate variability (HRV)...you may have heard of it, you may see it on your wearable device or phone app, and perhaps you're not sure exactly what it means or how to use that information.

We are g…