How Women Over 30 Can Lose Fat and Build the Body They Actually Want | Mind Pump 2920

Key Takeaway

For the next month, make strength—not the scale—your primary target. Train with weights every other day and track progress on a few big movements such as squats, deadlifts, presses, and pull-ups. Eat enough whole foods to support training, including protein grams equal to your target body weight, and replace exhausting cardio with 8,000–10,000 daily steps. This reduces total stress while giving your body a clear signal to build muscle and improve body composition.

Episode Overview

The hosts argue that women over 30 are not doomed by age; the bigger obstacles are accumulated stress, poor sleep, restrictive dieting, and unsustainable high-cardio routines. Their recommended strategy is to build strength and muscle, eat sufficient whole foods and protein, use walking for daily activity, and judge progress by body composition and performance rather than scale weight.

Full Transcript

Transcript of How Women Over 30 Can Lose Fat and Build the Body They Actually Want | Mind Pump 2920 from Mind Pump Show. Auto-generated from episode audio; may contain minor errors.

You've just found the most downloaded fitness, health, and entertainment podcast in history. This is Mind Pump. In today's episode, we'll talk about how women over 30 can burn fat and build the body they really dream of. By the way, we currently have a "buy one, get the second one as a gift" promotion for MAPS programs. The ten most popular MAPS programs are: Anabolic, Aesthetic, Performance, 15 Minutes, Anywhere, Symmetry, Starter, Muscle Mommy, Power Lift, and 40 Plus. "One plus one " promotion on mapsbogo.com. This episode was produced with the support of our sponsor—Rhow Nutrition.

Listen here. NAD levels naturally decline with age. This leads to slower recovery, foggy head, and loss of energy. Liquid NAD from Rhow is not a stimulant. It increases your baseline energy levels so you can work more efficiently. They also have glutathione. This is your main antioxidant. Most people are exhausted from hard workouts, stress, poor sleep, and flying. That's the difference with Rhow Nutrition. This is liposomal delivery. These compounds are encapsulated in liposomes, which deliver them directly to your body's tissues. Often when you take a supplement, such as NAD or glutathione, you don't absorb them.

They simply don't get into your body. Liposomal technology is a pharmaceutical standard that delivers these compounds to where they are needed. So when you take glutathione or NAD, your body absorbs them and they really work. Try it yourself and feel the difference. Go to rhow nutrition.com/discount/mindpump. This is rhow nutrition.com/discount/mindpump. Use code mindpump for 20% off. Let's start the show. One more thing : if you love us as much as we love you, why not show it by purchasing our t- shirts, caps, mugs or gear at mindpumpstore.com.

I'm serious, right now. Press pause and go to mindpumpstore.com. That's all. Enjoy the rest of the show. Our clients often say that after age 30 it becomes harder to lose fat and build the body they really want . This was the most common thing our clients said. So today we'll discuss just that: how women after 30 can burn fat and build the body of their dreams. We will provide you with specific steps. Let's go. This is always difficult to explain, because there is a lot of truth in the fact that after 30, after 40 years, the challenges become more difficult.

But it's not so much about age, I think it's more about what we didn't do at a certain time or what you set. Yes, habits or how many times I've gone on diets, or the fact that I have less endurance now than in my 20s, hormonal problems, there's so much more . And it's not that it's some kind of age, but it's presented as if it's an age-related problem. He was like, "Oh, when you get to a certain age, it all gets a lot more complicated ." Like: "Well, there's some truth to that, but it's not about the number, it's about all the other factors, right?" Yes, yes, and to encourage people: at 30 you can get phenomenal results in fitness if you do everything right.

If you do everything right, everything comes together, everything works: your body moves the way you want it to, you build muscle, you speed up your metabolism, you burn fat, everything works. But here's the difficulty . The difficulty is that we have already heard it. How many times have you heard that, huh? Everything seemed much simpler before. Yes. Of course? Those old methods I used to get myself in shape no longer work. What is happening? Yes. And it can be very frustrating and confusing, especially if you've "got in shape" many times in your 20s, and suddenly the formula you used two or three times before and that worked so well now doesn't seem to work at all.

Mhm. And this is very frustrating. It's very, very difficult and confusing. But once you understand what's going on, it won't be so confusing. And I think it's important to demystify what's happening. So , does age play a role? Of course, it plays a role, but it is not the main factor in what is happening . Yes, hormonal changes can begin in your 30s, especially toward the end of the decade. Mhm. But here's what's actually contributing the most to this fight. First of all, life often becomes different, right?

You have more stress, more responsibilities, and time is more valuable now than it was when you were 20. A woman in her 30s probably already has a job, has graduated, maybe is raising a child or two, has a mortgage, is in a long-term relationship, or is married . Whereas at 20, all the responsibilities were mostly her own. Mhm. You may have studied, but that was pretty much it. If I wanted to sleep longer, I could afford it. I did n't have a child to take care of .

I did n't have all these other responsibilities. And while time was valuable back then, it wasn't as precious as it is now, because I didn't have to be so scattered between all these other things. And you have to consider this: all these new stresses and responsibilities, because they make it difficult to even consistently go to the gym, as well as quality sleep, which in itself is what gives results, hormonal balance, and many other benefits. And that's one of those important factors that really diminishes as you get older.

Of all the things you just listed, what do you think is the biggest culprit? I mean, usually, stress. More specifically, uh, because they are all responsibilities, stress. They feed him, right? So all the extra responsibilities cause more stress, right? And also bad sleep and stuff , all of that together. I think this is literally the root cause, because even though as we get older we have more responsibilities, family, work, career, all of these things limit our time. The time required to build a healthy and fit figure is not that long.

No. And so I don't. And if you do it wrong, it gets harder. Oh yes, of course. So I don't think that, despite the complexity, is the number one problem, right? But let me, let me be clearer. The methods you used to get in shape in your 20s, while they may have " worked" (in quotes), I would question that, because for me, something only works when it has a long-term effect. Yes, this is constancy. Yes, because as a coach, I understand that part of success is achieving your goal or getting results.

This is only part of it, but not the whole thing . The whole process includes maintaining the result. Of course? So if someone comes to me, and again, I'm saying this from a coaching perspective, if someone comes and says, "Oh my God, I used to do this, there's this method that I use, it works every time. I get myself in great shape. What happened? Why did it stop? Why did you stop doing it?" So, it didn't work. It didn't work because you couldn't sustain it. And then people say, "Well, I couldn't support it." It does n't seem to matter.

Um, that didn't work. So I disagree with that . I still disagree that the method was still ineffective. The difference was that your body wasn't under as much stress, so you were able to do it. And the second part was that you could waste a lot of time on useless training. I was able to push myself harder, do more workouts, and sleep longer when I went to bed late because my time wasn't so planned out. That's why it plays such a significant role. You know, in my 20s, if I go to bed late, well, you know, on a Saturday, guess what?

I can sleep as much as I want. I can take a nap if I want. You know, when you have responsibilities, especially if you have children. You know, that's the thing with kids. You can go to bed whenever you want. They will still wake up at the same time every morning. Yes, yes. And that's why you can't sleep longer. Your kids wake up and you have to get up. And the old methods that you used before, they worked partly. Maybe they gave you a result, but you couldn't sustain it, and they gave you a result not because they were effective, but despite the fact that they weren't effective.

Why? Because you could be adding a lot of stress to your body with the wrong exercises. That's the thing about training. Training is stress for the body. This is what causes your body to change from exercise. Your body is trying to adapt and become more resilient. Um, but your body has a limited ability to handle stress. Once you exceed this capacity, you are finished . No adaptation occurs. You are just surviving. And that's probably what you're feeling right now. You probably feel like you're doing the same old things right now, and it just feels like survival.

Everything hurts. I'm sweating. But why isn't my body responding? Your body doesn't respond because it doesn't have the resources to adapt to the stress like it did before, due to the large amount of other stress. I don't think it can be emphasized enough that it was ineffective. How many times have you heard, “I was on the Atkins diet one summer and lost 30 pounds” or “ When I was training for that marathon in 2005, I was in the best shape of my life .” They consider success to be the best shape or the biggest weight loss, even if it only lasted a short period of their life.

Mhm. So it was ineffective because it wasn't sustainable. You weren't going to run marathons every month or for the rest of your life. You weren't going to stick to the Atkins diet forever. So while it had a temporary positive effect , it wasn't effective . I think a lot of clients don't realize this at first because they're still looking back on that time. Yes, indeed . For that feeling or that moment. And in their heads it's like, "Oh, that worked." Aha. But no, it didn't work.

You lost, say, 15 or 25 kilograms, and then gained it all back and even more. So, it was ineffective. Therefore, explaining to them that we don't want to go back to that path because it was ineffective is sometimes very difficult. A much more effective method, which you are also more likely to be able to maintain. And this is what we have become true masters at , working with our clients, because that's what it's all about . The vast majority of clients we trained were women over 30.

So, most of our experience in training women has been with those in their 30s, and there are a few reasons for that. One of them is that it is at this age that people usually have free money and can afford to hire a coach. At 20, you may be strapped for cash, and paying $100 per session to a trainer is unrealistic. But now you are 35, you have a family, you have a job. You think, "Oh my God, this isn't working anymore ." Let me hire a professional and see what happens.

I'll tell you right now, we solved this problem. And I will tell you what was the main factor in success. This factor was that my clients focused on increasing strength and building muscle. Yes. That was a huge difference. This has made a huge difference, and while we're hearing more and more about why this is an effective strategy now, many of my clients in their 20s weren't thinking about strength and muscle before. They were just trying to burn as many calories and move as much as possible.

It was simple: let's sweat and move like crazy. Yes. And the goal was to become thin. Become thin. This was something I often heard. Mhm. That's right. And often that is exactly the goal of a young woman. Just reduce in volume. Just shrink, shrink, shrink. And this is a very complex strategy. Building muscle and developing strength forces your body to do most of the work for you . Yes, that's why it's so effective: if my client is 35 years old and she's gained, let's say , 8 pounds of muscle.

First, it looks better. Her buttocks become rounder, her arms more sculpted, her legs more toned , and her abs stronger. The weight on the scales is heavier, but everything looks tighter and much better. Plus, those 8 pounds of muscle now speed up her metabolism, so her body burns more calories on its own. She actually has a faster metabolism. And her body also more often has a favorable hormonal profile . Insulin sensitivity improves, which affects estrogen and progesterone, and when you build or strengthen muscle, you increase androgen receptor density.

So, testosterone is a hormone that women have just as much as men. They just have less of it, but it is just as important for women as it is for men. In fact, low testosterone in women causes the same symptoms as in men. Low motivation, weak muscles, rapid fat gain, decreased libido, low energy, right? So when we build muscle, we increase the density of androgen receptors. These are the receptors to which testosterone attaches. So now even the testosterone you have becomes more effective. There are more places where it attaches and becomes active.

So by building muscle, I changed my body so that it's easier for me to lose weight and easier to stay in shape. And here's the best part, by the way: building muscle doesn't require spending days and hours in the gym. Unlike burning calories. Trying to burn calories means I have to constantly be doing something. Yes. Building muscle is about training, giving the signal, and allowing the body to build. And this is the most important thing. This was the same thing that gave the biggest result .

The challenge was initially convincing clients to trust me with the process. But once they did it and saw the results, it was a roller coaster ride, yes. Everything was over. Well, part of the challenge is to wean them off using the scale as a measure of success. And the cool thing is that today , in my opinion, it's much easier than 20 years ago. Because today I can easily tell a client to pick up the phone and just say, "Okay , we're not going to change your weight at all." You don't like the fact that you weigh 175 or 180, or whatever .

I want you to type in "show a female body with 19% body fat at 180 pounds" and then " 35% body fat at 185 pounds" and compare those images side by side. They are incredibly different. Yes. And this way you can very quickly show how unimportant the scales are . We do n't just want to lose weight on the scales. We need to get rid of the idea that you have to weigh a certain number. I can show you radically different body types that look different at literally every weight.

120, 130, 140, and so on up. I can show radically different bodies depending on how much muscle mass a person has. And the way to do this is through muscle and strength development. Yes. So this should be your guiding star, not this arbitrary number on the scale that you've become attached to, believing that this is the look you like. So, no, let me say : the weight on the scales may not change, but you will look completely different. In other words, or to put it more simply, if you're listening right now and you're trying to build the body of your dreams, you want to get leaner, you want to look toned—that's your goal.

Build muscle and get stronger. This is your goal. This will put everything in a direction that will make the process much easier. This will speed up your metabolism. You will lose weight more easily, which means you can eat more and still stay slim, you will look great , and most importantly, you will feel great. Ladies, muscles are very nice for your body. You move better, your joints feel better, you have more energy, and what testosterone you do have becomes more effective due to the density of androgen receptors.

So your libido increases, you have more drive. This is the strategy, and I'll tell you frankly: if you're listening and thinking, " I'm kind of scared." What you are doing is not working. Why not try something completely different? Yes, and I believe you are also setting yourself up for resilience and longevity throughout this whole process. Of course, not everyone thinks long-term about fitness and exercise at age 80, but it prepares you to avoid osteoporosis . You are preparing yourself for opportunities that will come in handy later in life.

My God, I'll tell you, listen, we've been running gyms for years . I'm going to say something now, and I know you understand perfectly well what I'm talking about. Women in their 60s in my gyms who were cardio fanatics versus women of the same age who were strength training fanatics. This is different. The difference in how they looked was radical. Radical. Those who lifted weights looked younger and had better skin. You can check it yourself. Strength training stimulates muscle protein synthesis, but it also stimulates protein synthesis throughout the body.

Youth. Yes. They looked different, felt different, had better hormonal levels. Both groups were better than those who did nothing, but the strength training—oh yeah, it really made a huge difference. Okay, you're listening, you've already completely convinced me that this is the right way to go. What are the practical steps I need to take, in the simplest and most basic form? So, what exactly should I do? Number one, you have to " feed the results," and I use the word " results" intentionally because it sounds a little scary.

But you need to feed your muscles. We're trying to build active , calorie-burning tissue , and that's impossible if you're eating too little, okay? So, nothing will work if you eat almost nothing every day . You need to consume as many grams of protein as your target body weight. Make sure you eat whole, natural foods and eat like this: I will eat when I am hungry, not overeat, stick to whole foods, not try to undereat, and " feed the results." I will fuel muscle growth. And And this, I said, number one, because this is the hardest part, because I find it easier to convince people in this category, it's easier to convince women in this category to lift weights than it is to get them to eat normally.

Yes. Yes. Well, because that's...that's the harder part. It sounds counterproductive when I'm fixated on the fact that the weight has to go down. Right. When I came to you, hired you and said, " Sele, I'm uncomfortable with my weight." I don't like this weight. I want to lose 30 or 40 pounds, or whatever. And then you gave that speech that you've just been giving me for the last 10 minutes, and I'm like, "Okay, I'm on topic." I need to become stronger. I need to build muscle.

What is the first step? And you say: " Fuel the results." Yes. And I'm like, "Okay, you lost me again." No chance. Like, okay, I told you, you heard me. I want the weight to go down. And I feel like this is where we're going in circles again, and you... If you fuel the results with junk food, highly processed foods, fast food, yeah, you're going to gain a lot of fat. If you fuel your results with whole, natural foods and consume protein according to your target weight, not only will everything be fine , but your body composition will also change .

That is, you will become slimmer by building muscle. And this is a necessary evil because we can lift all the weight we want, but if we live in a calorie deficit and don't give our bodies what they need to build muscle, our muscles won't grow. That's right. You can have the best strength training program, the best trainer in the world guiding you, but if you're not feeding your body the right nutrients, consuming enough calories, and consistently being in a deficit, you won't build muscle. Some of the best results I've had with my clients was when they hired me, we were doing strength training, but they were very stubborn about diet.

Very stubborn about food. Very stubborn about restrictions. God, I don't want to eat anymore. Finally, I convinced them: add 500 calories . Add 500 calories and see what happens. And within a few weeks, they were amazed at how they felt . Within a few months, they were looking in the mirror and saying: this is incredible . I eat more, but I'm getting slimmer. I answer: yes. You have built up muscles. So, you need to fuel growth, but again, you won't eat so much that you gain a bunch of fat as long as you stick to whole, natural foods.

Whole, natural foods induce a natural feeling of satiety that corresponds to what your body needs. When you eat a lot of highly processed foods , fast food, sweets, then yes, you will definitely overeat and gain a lot of fat, but that's because these foods are designed to make you overeat. So your body's satiety systems are completely thrown off by these things. But if these are whole, natural products, they will nourish your muscles. Next is your goal: strength. Your goal is not to change what you see in the mirror.

Your goal is not to become slimmer. Your goal is nothing but to become stronger. Now here's what's strange about what I'm saying. If you get stronger, stick to whole natural products, and consistently progress in strength, then everything you are looking for —changes in appearance, body composition, shape—will come naturally . It comes next. And much more efficient. That's right. This is happening steadily. Shouldn't it be , say, to simplify it even further , to focus on a few exercises that you want to get stronger at instead of trying to do everything in a row?

Yes, and here's why. Sure, it's great— getting stronger, you know, in hip abductions, dumbbell side swings, or triceps extensions. There is nothing wrong with this. Getting stronger is always cool. But getting stronger at certain exercises means much more. This means a lot more for metabolism, muscle growth, and return on investment, you know? So, getting stronger, for example, in barbell squats means a lot more than getting stronger in leg extensions, uh, for example. Both exercises train the legs. But one of them involves much more than just the quadriceps, hamstrings, and glutes.

The more muscles are involved, the more signal there is. Yes. So the typical exercises that really matter the most — and there are quite a few of them — the ones where you should get stronger — are the deadlift, bench press, squat, overhead press, and pull-ups. As you get stronger at these exercises, it goes a long way toward getting the noticeable results you're looking for. Here, here is the last one, and here the most interesting part begins. I don't want you to do cardio. Of course?

Uh, I don't want you to do cardio. Now look, this is where we get , we get, we get so many objections. That's the thing. There's actually nothing wrong with cardio. If you're looking for endurance and strength, this is exactly how you should train. But here's the thing. When we are dealing with adding stress to the body, and also leading a lifestyle where I already have a lot of concomitant stress, I will leave the stress of exercise for what makes the most progress. If we're going to add stress to the body, I'll focus on something that will change my appearance.

Yes. The fastest, and this is strength training. So I don't want to add the extra stress of cardio. Again, if your goals are athletic, you want endurance and strength —nothing wrong with that, but you have to understand: when you add more stress from intense cardio, you have to reduce the load in strength training. You can't just pile one on top of the other, because then nothing will work. best use case. This is the best use of cardio. Ultimately, it is a tool for increasing endurance and strength, and in that regard, cardio is simply great.

And I know people like to do that, so there's nothing wrong with that. However, if we are talking about fat loss and body composition changes, there is another tool that is much better than this, and that is strength training. That's right. And we also later, if, for example, I have a client who says they want to do this, or they love this, or they like this, I, first of all, always question it. Do you really like it, or is it because, again, you associate it with some result that you had before?

We can use this as a tool later. Like, okay, don't worry. This may be something we'll use in the future, but right now, when we're trying to speed up our metabolism , build muscle, manage stress— it's not the ideal tool for the situation right now. Let's use the perfect tool for this situation. Let's improve our metabolism. Let's lose some fat. Let's get to a stage where there is stability, where we have built up strength, and only then can we gradually add it to the routine to get a great balance.

Yes, and again, a lot of it has to do with stress management for the body. So when we add stress through exercise, I want to be judicious in choosing those exercises. And if the goal is to change body composition, then I would classify it as strength training, not cardio. Now here's the thing, does this mean we want you to be sedentary? Does that mean you lift weights, you know, 3 days a week and do nothing the rest of the week ? No. Daily activity is very good for you.

It will improve and accelerate these results. We just don't want daily activity to add to the stress. In fact, I would like you to move in a way that is restorative and rejuvenating. And do you know what the best form of movement is for that? Walking. Yes. Walking. Walking. So, here's what you'll do. Every other day you lift weights, and as for daily activity, try to take 8-10 thousand steps a day, which is actually not an easy task. If you have a sedentary job, it actually requires you to get up and move more often.

But 8–10 thousand steps a day is a great way to get some extra activity. Combine this with strength training and you will achieve incredible results. This reminds me of this. I have so many client examples, but my favorite examples are not the women who hired me. I love coaching all the people I've coached. But the ones who were especially memorable were the ones who were already involved in sports, did everything they thought was right, and then hired me. And they came to me because they were disappointed.

There was one woman I remember well who ran like crazy and did strength training. So she lifted weights four to five days a week, plus ran about 25 miles a week. Okay, so those two things, plus her calorie intake was under 2000. The fact that she was able to survive on that is pretty amazing. But that's exactly what she did. And I remember she hired me because her body fat percentage was stuck in the mid-20s . And she says, "You know, I run like crazy .

I lift weights all the time . How come I'm 24 or 25%? Should n't I be about 19% body fat?" She's like, "What, what do I need to do?" Do I need to train more? Do I need to cut calories even more? "And I say, ' Listen, if you cut calories even more, you'll lose weight, but it'll be muscle mass.'" Your body fat percentage will increase. And if you try to train more, you'll overtrain even more , and at some point you'll hit a wall, your hormones will crash, and it'll be horrible." And she was already telling me, "I feel tired.

I'm already feeling tired. I feel exhausted . What should I do? "So we cut her running down a lot. At first it went from 20-25 miles a week to five because I couldn't get her to stop. She was hooked on it, so I cut it down to five. I cut her strength training to two days a week and added 400 calories to her. Eventually, within eight months, this woman had completely stopped running, just walking, because she realized she didn't really like running as much as she thought she did.

I think she did it because she thought it would help her keep her weight under control. So she quit that, started hiking and walking. She was still pretty active. Strength training with me, well, 2 days a week, 1 day a week on her own, 3 days a week together . Her calorie intake was up to almost 3,000 calories a day. She was maintaining 18% body fat. And she was just amazed at how easy it felt. She was like, 'This is the strangest thing.' thing. I always thought I had a crazy slow metabolism .

I always thought I was just not meant to be as slim as I wanted to be . " She would say, "It really seems easy." We kind of changed everything in a way that made it easier. Well, one of my favorite stories is Katrina's story. And not only because she's my wife, but also because she's one of the last people I've really helped that much. I mean, I was about to call it quits. We were already doing Mind Pump and working on it, or moving towards it, when I finally started helping her.

We'd been dating for years, we'd been together for three to five years . And she had her own way. She'd always been an athlete. So her way of staying in shape was that she would let herself fluctuate within 10 to 15 pounds, and when she got to that 15 extra pounds that she did n't like... She would ramp up her running intensity like crazy. Every the one time she lifted weights, it was plyometrics, because she trained like an athlete. So her approach to strength training is high intensity, short rest periods, circuit training, and a lot of running, and she would lose those 15 or 20 pounds, no matter how much .

And I watched that for the years we were together. I never said anything to her because I was n't going to tell her what to do, you know, if she liked to get in and out of shape like that, and she'd seen me control my body composition often enough without ever doing cardio. And of course, when I started preparing for competitions, she saw that at an extreme level , and she finally looked at me and said, " Okay, I give up, take control." And I said, "Okay." So I completely eliminated cardio, reduced the amount of strength training, reduced the intensity of it, increased the rest periods, and added nutrition.

And at the end of it, she had the best body she'd ever had. life, not doing cardio and eating 700 to 800 more calories than before. And not only that , we saw all kinds of health improvements. I don't talk about this often on the podcast, but she had issues like acne that were bothering her all the time. Her hormones were balanced . Her skin was better. She saw everything else improve as well. Her hair, her nails, everything else—all of that improved, and I remember her saying, "I can't believe I've been doing this for so long..." That's right.

"...and she had no idea how much easier it was." She was like, "I love running." Mm. And she said, "I used to love running ." But again, it was tied to the outcome. "She knew that if she trained really hard and ran like crazy, she would lose those 15 pounds, and that worked for her a lot of times, so she... Until she tried the right way. Until she tried it right and realized, 'Oh my god, it feels so much better to lift weights, to train at half strength compared to those intense circuits that I was doing, no running at all, and to eat more and say, 'I have the best body of my life.'" It was so cool to watch.

" What we have. We have a buy one get one free promotion on MAPS right now. And that's the best combination for what we're talking about right now. So if you're listening to this and you're like, 'I want to do this.'" I want to build muscle. I want to speed up my metabolism." I want to do it right ." Here's the combo. We have a program called Muscle Mommy. You do that first, it's about 3 months long. Then you go into MAPS Powerlift, which is about building strength in the squat, deadlift, and bench press, and that's another 3 months.

So it's a 6-month course with both programs. There's a buy one, get one free promotion. By the way, the buy one, get one free promotion is on our 10 most popular programs, including MAPS Anabolic, Aesthetic, Performance, 15, Anywhere, Symmetry, Starter, Muscle Mommy, Powerlift, and 40 Plus. So if you're interested in that , go to mapsbogo.com. You can also find us on Instagram. This is mindpumpmedia. See you there. Okay, I know you enjoyed this episode. If you did, check this one out. One of the keys to burning fat is protein.

It's true. If you're not on a high- protein diet protein, you're not going to burn as much fat as you could. So in today's episode, we're going to talk about the smartest way to use protein to burn fat and build muscle . You should watch this. I wish I had figured this out earlier in my career. I think it was almost 10 years before I started focusing on this with clients. It was important, but I did n't know how much. Yeah, I knew it was important too, but I also did

Go deeper

• All Mind Pump Show episode guides