No one gets lean by accident. In fact, you're hardwired to gain weight. It's all part of Mother Nature's homeostasis to make sure that you survive.

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There are different kinds of catabolism, but the one that we don't want is the breakdown and destruction of muscle.

Episode Summary:

We all want to feel tight and lean, right? If you have ever wondered what it really takes to get lean and stay that way, this episode is for you. I walk you through 5 habits that will help you shift the way you see your body and body fat. You will learn what to focus on instead of fat loss, the kind of nutrition that supports a lean body, the most important upgrade in your workouts, and my favorite anchor meal.

I share the story of my friend who has incredible DEXA scans, great body composition, and crushes it at the gym. She looks like the picture of health, but even she found it tough to lose a bit more fat. It is not just about effort. It is about mindset. We have been taught to see body fat as a problem, and that can mess with how we approach fitness.

At the end of the day, we are all chasing a feeling. That feeling is usually feeling good. And let me tell you, it feels amazing to feel good in your own body.

Show Notes:

Here’s the thing: focusing on fat loss alone doesn’t work. When you only focus on losing weight, you often end up using strategies that break down your muscles. That is not what we want. Instead, shift your focus to performance. Start to think like an athlete. You will see that as your muscle grows, fat comes off more easily. Get into the habit of tracking your workouts and increasing the intensity. When your fitness goes up, fat tends to come off naturally.

Next up is the habit of worrying about what other people think. This is a big one. It is totally normal to care, but other people’s opinions should not control your choices. You might feel like you are being too rigid or making things awkward when it comes to food, but that is just your old programming talking. Your choices are your own. They are not hurting anyone, and they are not anyone else’s business. You do not need to explain yourself or argue. Just let the comments roll off your back. That is what freedom feels like.

Now let’s get into food. Did you know it’s really easy to eat more calories than your body needs, and that exercise does not burn nearly as many calories as people think? Fitness trackers often exaggerate calories burned, so take those with a grain of salt. Remember, your workouts are not meant to cancel out last night’s dinner. They are meant to improve your body so you naturally burn more throughout the day.
Start paying attention to your food, especially your protein. Track what you eat once in a while to get clear on your numbers. This is not about restriction or guilt. It is about awareness. Try different protein sources and remember that what works for someone else might not feel great for you.

Which brings me to breakfast. A balanced breakfast sets the tone for the day. Each morning try to get a mix of about half your calories from carbs, a quarter from protein, and a quarter from fat. Yes, carbs belong at breakfast. All three macros matter and your body needs them to function well.

And finally, the most important training habit is progression. If you want to change your body, you need to increase the weight you lift. For women over forty, this is especially important. Increasing your strength month by month builds the kind of muscle that sticks around and gives your metabolism a serious lift.
If all of this feels confusing, it’s probably because you are getting too many mixed messages from the internet. The truth is actually simple. Build muscle with strength training, and get your nutrition right. That is the recipe for getting and staying lean.

And if you are still feeling lost, go back and listen to earlier episodes! You already have what it takes to become everything you want to be.

I hope you enjoyed this episode!

You can get FREE access to my 4-week Strength Without Stress program right now! This
program will help you reduce the systemic inflammation that’s caused by overly intense or
lengthy workouts. It’ll help you build and maintain valuable lean muscle without the fatigue from other programs

To get free access to Strength Without Stress, post a Review wherever you’re listening. Grab a
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Topics Covered:

• (02:55) Stop approaching health from a “loss” perspective
• (13:47) Don’t focus on losing fat, but becoming an athlete, and watch the fat melt off
• (15:55) Learn to not let other people’s opinions impact your health journey and watch your leanest self ever emerge
• (24:05) Get your nutrition right by dialing in protein and calories
• (31:49) Eat a 50/25/25 split at breakfast and watch your energy levels and workouts TRANSFORM
• (34:19) Focus on progressive weight loads in your strength training to maximize your workouts
  
  
  

Resources Mentioned:

• Research about the International Society of Sports’ stance on nutrition
• Transcripts can be found on the official blog page for this episode at hollyperkins.com/blog

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Disclaimer: Content and information as part of The Holly Perkins Health Podcast is for general interest, education, and entertainment purposes only. The use of information on this podcast or materials or products linked from this podcast or website is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical or mental health condition they may have and should seek the assistance of their healthcare professionals for any such conditions.