EP 435 – Bitesize: Stronger, Leaner & Confident: The Workout Strategy Every Woman Needs for Lasting Results

High Performance Health Podcasts -435

Bitesize: Stronger, Leaner & Confident: The Workout Strategy Every Woman Needs for Lasting Results | Vince Sant

Description

Angela is joined by fitness guru Vince Sant, to talk about the complexities of women's fitness, particularly as they approach perimenopause and beyond. The discussion emphasises the importance of resistance training, clarifying the benefits of lifting heavier weights versus higher repetition ranges for body composition and muscle definition

Key Takeaways

Muscle vs. Fat: Muscle is denser than fat, so building muscle while burning fat results in a leaner, toned appearance.

Optimal Rep Ranges: For strength, use low reps (5x5). For body composition, prioritize 8-15 reps to maximize muscle fiber engagement and metabolism.

Intensity Matters: Challenge muscles during workouts for better results. Proper effort is crucial, regardless of weight range.

Debunking Myths: Women won’t “bulk up” by lifting heavier weights due to hormonal differences. Resistance training builds lean muscle and boosts metabolism.

Fasted vs. Pre-Fueled Training: The best approach depends on your schedule and personal preference. Consistency and enjoyment are key for long-term adherence.

Progress is Nonlinear: Everyone has off days. The focus should be on discipline and maintaining habits, even when motivation wanes.

Timestamps and Key Topics

0:04 - Understanding muscle density vs. fat
0:28 - Intro to Angela’s High Performance Health Podcast
3:49 - Women’s fitness myths and lifting heavy weights
4:44 - Ideal rep ranges for muscle growth and body composition
8:17 - Structuring workouts for strength and definition
9:57 - Benefits of lean muscle for metabolism and fat loss
12:01 - Fasted vs. pre-fueled training recommendations
14:34 - Adapting fitness routines to busy lifestyles

High
Performance
Health

The High-Performance Health Podcast is all about optimising your body, mind and lifestyle for high performance.

Packed full of actionable insights, strategies, bio hacks, lifestyle hacks, mindset strategies and expert performance advice, Angela Foster is on a mission to optimise your human potential. Featuring interviews with some of the top experts on the planet in the fields of health, performance and business, this show aims to inspire, educate and empower you to live an energetic, healthful and limitless life.

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About Angela

Angela is a Nutritionist, Health and Performance Coach. She is also the Founder and CEO of My DNA Edge, an Exclusive Private Membership Site giving individuals the tools and bio hacks needed to optimise their genetic expression for optimal health and performance.

Angela believes that we can truly have it all and has spent the last 5 years researching the habits and routines of high performers, uncovering age-old secrets, time-honoured holistic practices and modern science to create a blueprint for Optimal Human Performance.