Welcome to Season 2 of the Strength Changes Everything! In this kickoff pisode, Amy Hudson, Brian Cygan, and Dr. James Fisher dive into the science of strength training and how it can help optimize your health, wellness, and longevity. Expect to hear the latest science, practical tips, and inspiring stories to help you build strength, optimize health, and redefine what’s possible at any age. <ul> <li>Amy, Brian, and James start the conversation by discussing the relaunch of Strength Changes Everything.</li> <li>They explain why season two will be more than just fitness—it will be about transforming how we age, helping us live with strength, vitality, and confidence at all stages of life.</li> <li>Brian talks about the power of optimized exercises--it’s a form of training that maximizes safety and efficiency while  minimizing the time it takes for people to get the results they want.</li> <li>Dr. Fisher covers the benefits of following a science-backed approach to strength training.</li> <li>Amy talks about strength training and why it’s the ultimate longevity tool. Learn why it’s essential for preserving health, optimizing performance, and feeling younger for longer.</li> <li>Brian talks about the rising interest in strength training and why it’s such an important tool for health, performance, and longevity.</li> <li>Strength training today is no longer a nice-to-have, it’s a must have for people looking to elevate their health and fitness journeys.</li> <li>Brian shares his thoughts on how people can feel and look decades younger. By restoring lost muscle mass, you can move, function, and live with the strength and vitality of someone 10–20 years younger than you.</li> <li>According to Dr. Fisher, most people desire to have a biological age equal to or less than their chronological age. People want to be 46 but want to function like they’re 25 years old.</li> <li>The good thing about strength training is that it’s never too late to start--it doesn't matter if you’re in your 30s or 80s.</li> <li>Wouldn't we all like to look, feel and function a decade younger than we really are? The answer is yes. According to Amy, strength training is one of the best ways to achieve that.</li> <li>Brian and Amy explain why most people automatically assume that the benefits of strength training are too good to be true.</li> <li>For example, most people find it hard to believe that strength training can make you feel and look like a person 10 years younger than you.</li> <li>It’s unfortunate that most people expect a decline in bodily function as they get older, and they’re convinced there's nothing they can do about it.</li> <li>For Amy, this doesn’t have to be the case. The secret lies in understanding how much muscle is needed to unlock the magical fountain of youth.</li> <li>Dr. Fisher breaks down a recent scientific paper on the benefits of engaging in strength training past retirement age.</li> <li>The paper covers people in their mid to late 60s and how they drastically improved their quality of life and well-being a within a few months of engaging in strength training.</li> <li>Brian reveals the connection between strength, health, and longevity.</li> <li>Join the movement. Strength training isn’t just about fitness—it’s about reclaiming your life, your health, and your potential. Be part of the revolution that’s changing how we age.</li> </ul>     Mentioned in This Episode: <a href="http://exercisecoach.com" target="_blank" rel= "noopener">The Exercise Coach</a> - <a href= "http://exercisecoach.com" target="_blank" rel="noopener">Get 2 Free Sessions!</a> Dr. James Fisher’s research paper on <a href= "https://www.researchgate.net/publication/228830087_Evidence-Based_Resistance_Training_Recommendations" target="_blank" rel="noopener">Evidence-Based Resistance Training Recommendations</a>     This podcast and blog are provided to you for entertainment and informational purposes only. By accessing either, you agree that neither constitute medical advice nor should they be substituted for professional medical advice or care. Use of this podcast or blog to treat any medical condition is strictly prohibited. Consult your physician for any medical condition you may be having. In no event will any podcast or blog hosts, guests, or contributors, Exercise Coach USA, LLC, Gymbot LLC, any subsidiaries or affiliates of same, or any of their respective directors, officers, employees, or agents, be responsible for any injury, loss, or damage to you or others due to any podcast or blog content.

<description>&lt;p&gt;Welcome to Season 2 of the Strength Changes Everything! In this kickoff pisode, Amy Hudson, Brian Cygan, and Dr. James Fisher dive into the science of strength training and how it can help optimize your health, wellness, and longevity.&lt;/p&gt; &lt;p&gt;Expect to hear the latest science, practical tips, and inspiring stories to help you build strength, optimize health, and redefine what’s possible at any age.&lt;/p&gt; &lt;ul&gt; &lt;li&gt;Amy, Brian, and James start the conversation by discussing the relaunch of Strength Changes Everything.&lt;/li&gt; &lt;li&gt;They explain why season two will be more than just fitness—it will be about transforming how we age, helping us live with strength, vitality, and confidence at all stages of life.&lt;/li&gt; &lt;li&gt;Brian talks about the power of optimized exercises--it’s a form of training that maximizes safety and efficiency while  minimizing the time it takes for people to get the results they want.&lt;/li&gt; &lt;li&gt;Dr. Fisher covers the benefits of following a science-backed approach to strength training.&lt;/li&gt; &lt;li&gt;Amy talks about strength training and why it’s the ultimate longevity tool. Learn why it’s essential for preserving health, optimizing performance, and feeling younger for longer.&lt;/li&gt; &lt;li&gt;Brian talks about the rising interest in strength training and why it’s such an important tool for health, performance, and longevity.&lt;/li&gt; &lt;li&gt;Strength training today is no longer a nice-to-have, it’s a must have for people looking to elevate their health and fitness journeys.&lt;/li&gt; &lt;li&gt;Brian shares his thoughts on how people can feel and look decades younger. By restoring lost muscle mass, you can move, function, and live with the strength and vitality of someone 10–20 years younger than you.&lt;/li&gt; &lt;li&gt;According to Dr. Fisher, most people desire to have a biological age equal to or less than their chronological age. People want to be 46 but want to function like they’re 25 years old.&lt;/li&gt; &lt;li&gt;The good thing about strength training is that it’s never too late to start--it doesn't matter if you’re in your 30s or 80s.&lt;/li&gt; &lt;li&gt;Wouldn't we all like to look, feel and function a decade younger than we really are? The answer is yes. According to Amy, strength training is one of the best ways to achieve that.&lt;/li&gt; &lt;li&gt;Brian and Amy explain why most people automatically assume that the benefits of strength training are too good to be true.&lt;/li&gt; &lt;li&gt;For example, most people find it hard to believe that strength training can make you feel and look like a person 10 years younger than you.&lt;/li&gt; &lt;li&gt;It’s unfortunate that most people expect a decline in bodily function as they get older, and they’re convinced there's nothing they can do about it.&lt;/li&gt; &lt;li&gt;For Amy, this doesn’t have to be the case. The secret lies in understanding how much muscle is needed to unlock the magical fountain of youth.&lt;/li&gt; &lt;li&gt;Dr. Fisher breaks down a recent scientific paper on the benefits of engaging in strength training past retirement age.&lt;/li&gt; &lt;li&gt;The paper covers people in their mid to late 60s and how they drastically improved their quality of life and well-being a within a few months of engaging in strength training.&lt;/li&gt; &lt;li&gt;Brian reveals the connection between strength, health, and longevity.&lt;/li&gt; &lt;li&gt;Join the movement. Strength training isn’t just about fitness—it’s about reclaiming your life, your health, and your potential. Be part of the revolution that’s changing how we age.&lt;/li&gt; &lt;/ul&gt; &lt;p&gt; &lt;/p&gt; &lt;p&gt; &lt;/p&gt; &lt;p&gt;Mentioned in This Episode:&lt;/p&gt; &lt;p&gt;&lt;a href="http://exercisecoach.com" target="_blank" rel= "noopener"&gt;The Exercise Coach&lt;/a&gt; - &lt;a href= "http://exercisecoach.com" target="_blank" rel="noopener"&gt;Get 2 Free Sessions!&lt;/a&gt;&lt;/p&gt; &lt;p&gt;Dr. James Fisher’s research paper on &lt;a href= "https://www.researchgate.net/publication/228830087_Evidence-Based_Resistance_Training_Recommendations" target="_blank" rel="noopener"&gt;Evidence-Based Resistance Training Recommendations&lt;/a&gt;&lt;/p&gt; &lt;p&gt; &lt;/p&gt; &lt;p&gt; &lt;/p&gt; &lt;p&gt;This podcast and blog are provided to you for entertainment and informational purposes only. By accessing either, you agree that neither constitute medical advice nor should they be substituted for professional medical advice or care. Use of this podcast or blog to treat any medical condition is strictly prohibited. Consult your physician for any medical condition you may be having. In no event will any podcast or blog hosts, guests, or contributors, Exercise Coach USA, LLC, Gymbot LLC, any subsidiaries or affiliates of same, or any of their respective directors, officers, employees, or agents, be responsible for any injury, loss, or damage to you or others due to any podcast or blog content.&lt;/p&gt;</description>

Welcome to Season 2 of the Strength Changes Everything! In this kickoff pisode, Amy Hudson, Brian Cygan, and Dr. James Fisher dive into the science of strength training and how it can help optimize your health, wellness, and longevity. Expect to hear...

NEW SEASON! The Secret to Feeling Decades Younger; Welcoming a New Co-host

Join us for this replay from the archives to learn more about myths involving fitness...   Brian and Amy explore a couple of articles talking about the impacts of weight loss vs. exercise on longevity, and discuss the myths surrounding losing weight and achieving optimal physical health. Learn why focusing on losing weight is the wrong goal, and why a proper strength training program is the best way to maintain fitness as we age.  <ul> <li>There is a ton of information regarding health and fitness out there, and sometimes the info conflicts, so discerning the truth can be challenging.</li> <li>A recent article published in the New York Times essentially claimed that exercise is more important than weight loss for longevity. The behavior of exercising matters more statistically than losing weight, but that could be narrowed down to having a higher fitness level is more important than weight loss.</li> <li>Activity has its limitations related to weight loss and increasing longevity. Intentional exercise is a means to an end. The goal of which is to change the systems of the body for the better.</li> <li>Muscle quality is one of the #1 predictors of mortality. The exercise and muscle mass itself doesn’t increase your longevity, but they are correlated to the physiological effects that are.</li> <li>Weight loss is hard. It has to be combined with nutritional changes, and if your goal is to be thinner, the optimal path is to combine exercise that maximizes muscle health and proper whole foods nutrition. However, when it comes to overall health, there are positive changes outside of weight loss.</li> <li>The research looked at overweight and obese individuals with health problems, and they found that poeple that exercised effectively saw great results, whether or not they lost any weight.</li> <li>Exercising and improving the related biomarkers leads to better longevity, even more than people that simply lose weight by dieting.</li> <li>Blood pressure, cholesterol, and insulin resistance are the measures that truly indicate someone’s health and overall longevity, far more than their weight.</li> <li>There are a number of ways to lose weight that are extremely unhealthy. Cutting calories without strength training is one of the worst ways you can lose weight.</li> <li>Another study involved 81 sedentary overweight women and putting them into a walking program. At the end of 12 weeks, a few women had lost some body fat, but 55 of them had actually gained weight. Just moving your body will not cause weight loss, nor will it improve the systems of the body.</li> <li>In terms of exercise for anyone over the age of 30, we need to target the optimization of muscle mass and strength through exercise. Sarcopenia is the root cause of the deterioration of fitness as we age.</li> <li>Compared against each other, exercise is considerably more beneficial than simple weight loss. In some studies, weight loss had no improvement on mortality risk at all.</li> <li>Activity and weight loss are not enough. Even if you’ve had trouble losing weight in the past, you can make a huge difference in your health by starting an effective strength training program.</li> </ul>   Links: <a href="http://exercisecoach.com" target="_blank" rel= "noopener">exercisecoach.com</a>     This podcast and blog are provided to you for entertainment and informational purposes only. By accessing either, you agree that neither constitute medical advice nor should they be substituted for professional medical advice or care. Use of this podcast or blog to treat any medical condition is strictly prohibited. Consult your physician for any medical condition you may be having. In no event will any podcast or blog hosts, guests, or contributors, Exercise Coach USA, LLC, Gymbot LLC, any subsidiaries or affiliates of same, or any of their respective directors, officers, employees, or agents, be responsible for any injury, loss, or damage to you or others due to any podcast or blog content.

<description>&lt;p&gt;Join us for this replay from the archives to learn more about myths involving fitness...&lt;/p&gt; &lt;p&gt; &lt;/p&gt; &lt;p&gt;Brian and Amy explore a couple of articles talking about the impacts of weight loss vs. exercise on longevity, and discuss the myths surrounding losing weight and achieving optimal physical health. Learn why focusing on losing weight is the wrong goal, and why a proper strength training program is the best way to maintain fitness as we age. &lt;/p&gt; &lt;ul&gt; &lt;li&gt;There is a ton of information regarding health and fitness out there, and sometimes the info conflicts, so discerning the truth can be challenging.&lt;/li&gt; &lt;li&gt;A recent article published in the New York Times essentially claimed that exercise is more important than weight loss for longevity. The behavior of exercising matters more statistically than losing weight, but that could be narrowed down to having a higher fitness level is more important than weight loss.&lt;/li&gt; &lt;li&gt;Activity has its limitations related to weight loss and increasing longevity. Intentional exercise is a means to an end. The goal of which is to change the systems of the body for the better.&lt;/li&gt; &lt;li&gt;Muscle quality is one of the #1 predictors of mortality. The exercise and muscle mass itself doesn’t increase your longevity, but they are correlated to the physiological effects that are.&lt;/li&gt; &lt;li&gt;Weight loss is hard. It has to be combined with nutritional changes, and if your goal is to be thinner, the optimal path is to combine exercise that maximizes muscle health and proper whole foods nutrition. However, when it comes to overall health, there are positive changes outside of weight loss.&lt;/li&gt; &lt;li&gt;The research looked at overweight and obese individuals with health problems, and they found that poeple that exercised effectively saw great results, whether or not they lost any weight.&lt;/li&gt; &lt;li&gt;Exercising and improving the related biomarkers leads to better longevity, even more than people that simply lose weight by dieting.&lt;/li&gt; &lt;li&gt;Blood pressure, cholesterol, and insulin resistance are the measures that truly indicate someone’s health and overall longevity, far more than their weight.&lt;/li&gt; &lt;li&gt;There are a number of ways to lose weight that are extremely unhealthy. Cutting calories without strength training is one of the worst ways you can lose weight.&lt;/li&gt; &lt;li&gt;Another study involved 81 sedentary overweight women and putting them into a walking program. At the end of 12 weeks, a few women had lost some body fat, but 55 of them had actually gained weight. Just moving your body will not cause weight loss, nor will it improve the systems of the body.&lt;/li&gt; &lt;li&gt;In terms of exercise for anyone over the age of 30, we need to target the optimization of muscle mass and strength through exercise. Sarcopenia is the root cause of the deterioration of fitness as we age.&lt;/li&gt; &lt;li&gt;Compared against each other, exercise is considerably more beneficial than simple weight loss. In some studies, weight loss had no improvement on mortality risk at all.&lt;/li&gt; &lt;li&gt;Activity and weight loss are not enough. Even if you’ve had trouble losing weight in the past, you can make a huge difference in your health by starting an effective strength training program.&lt;/li&gt; &lt;/ul&gt; &lt;p&gt; &lt;/p&gt; &lt;p&gt;Links:&lt;/p&gt; &lt;p&gt;&lt;a href="http://exercisecoach.com" target="_blank" rel= "noopener"&gt;exercisecoach.com&lt;/a&gt;&lt;/p&gt; &lt;p&gt; &lt;/p&gt; &lt;p&gt; &lt;/p&gt; &lt;p&gt;This podcast and blog are provided to you for entertainment and informational purposes only. By accessing either, you agree that neither constitute medical advice nor should they be substituted for professional medical advice or care. Use of this podcast or blog to treat any medical condition is strictly prohibited. Consult your physician for any medical condition you may be having. In no event will any podcast or blog hosts, guests, or contributors, Exercise Coach USA, LLC, Gymbot LLC, any subsidiaries or affiliates of same, or any of their respective directors, officers, employees, or agents, be responsible for any injury, loss, or damage to you or others due to any podcast or blog content.&lt;/p&gt;</description>

Join us for this replay from the archives to learn more about myths involving fitness...   Brian and Amy explore a couple of articles talking about the impacts of weight loss vs. exercise on longevity, and discuss the myths surrounding losing...

How Fitness Might Help You Live Longer

Join us for this replay from the archives to learn more about dose-response and what it means for your fitness...   Learn how a little-known principle in exercise determines whether you get the fitness results you are looking for, or you just spend some time moving weights up and down at the gym. Find out why the dose-response to exercise is what you should really be paying attention to, and how it can guide you to easier fitness gains in a shorter amount of time. <ul> <li>More exercise is not necessarily better. The dose-response relationship applies not only to medication and stressors but also to exercise.</li> <li>It describes the magnitude of the response the body has in response to a stressor, in this case exercise and the response is the result that we are looking for.</li> <li>Your body is what produces the results and adaptations that you want, not the exercise. If the stress is of sufficient intensity or quality, you will get the response that you want. Just going through the motions of exercise won’t necessarily produce an adaptive response in the body.</li> <li>You also need to give the body enough time and resources to produce the response you are looking for. Exercising too often is actually preventing your body from adapting and growing. This is how athletes experience overtraining.</li> <li>The adaptations occur after the exercise session is complete, and only if the stimulus is of a high enough intensity and quality.</li> <li>Exercise is a means to an end, not an end in itself. Just putting in time exercising isn’t necessarily a good thing. A lot of what passes for exercise is just enjoyable activity, and it won’t trigger adaptations or reverse the effects of aging.</li> <li>Exercise impacts every system of the body. For every single exercise session, you should be able to measure the improvements in fitness level. This is a key component of the program at the Exercise Coach.</li> <li>When you don’t see improvements between sessions, it means one of two things. Either you need to increase the intensity of the exercise, or increase the amount of rest and recovery between sessions.</li> <li>Your dose-response is very individualized. The amount of stimulus you need to generate an adaptation will vary. At the Exercise Coach, client’s individual abilities are measured and programs are designed to be just the right fit for them.</li> <li>At the end of the day, the right intensity for one is different from the right intensity for another.</li> </ul>   Link: <a href="http://exercisecoach.com" target="_blank" rel= "noopener">exercisecoach.com</a>     This podcast and blog are provided to you for entertainment and informational purposes only. By accessing either, you agree that neither constitute medical advice nor should they be substituted for professional medical advice or care. Use of this podcast or blog to treat any medical condition is strictly prohibited. Consult your physician for any medical condition you may be having. In no event will any podcast or blog hosts, guests, or contributors, Exercise Coach USA, LLC, Gymbot LLC, any subsidiaries or affiliates of same, or any of their respective directors, officers, employees, or agents, be responsible for any injury, loss, or damage to you or others due to any podcast or blog content.

<description>&lt;p&gt;Join us for this replay from the archives to learn more about dose-response and what it means for your fitness...&lt;/p&gt; &lt;p&gt; &lt;/p&gt; &lt;p&gt;Learn how a little-known principle in exercise determines whether you get the fitness results you are looking for, or you just spend some time moving weights up and down at the gym. Find out why the dose-response to exercise is what you should really be paying attention to, and how it can guide you to easier fitness gains in a shorter amount of time.&lt;/p&gt; &lt;ul&gt; &lt;li&gt;More exercise is not necessarily better. The dose-response relationship applies not only to medication and stressors but also to exercise.&lt;/li&gt; &lt;li&gt;It describes the magnitude of the response the body has in response to a stressor, in this case exercise and the response is the result that we are looking for.&lt;/li&gt; &lt;li&gt;Your body is what produces the results and adaptations that you want, not the exercise. If the stress is of sufficient intensity or quality, you will get the response that you want. Just going through the motions of exercise won’t necessarily produce an adaptive response in the body.&lt;/li&gt; &lt;li&gt;You also need to give the body enough time and resources to produce the response you are looking for. Exercising too often is actually preventing your body from adapting and growing. This is how athletes experience overtraining.&lt;/li&gt; &lt;li&gt;The adaptations occur after the exercise session is complete, and only if the stimulus is of a high enough intensity and quality.&lt;/li&gt; &lt;li&gt;Exercise is a means to an end, not an end in itself. Just putting in time exercising isn’t necessarily a good thing. A lot of what passes for exercise is just enjoyable activity, and it won’t trigger adaptations or reverse the effects of aging.&lt;/li&gt; &lt;li&gt;Exercise impacts every system of the body. For every single exercise session, you should be able to measure the improvements in fitness level. This is a key component of the program at the Exercise Coach.&lt;/li&gt; &lt;li&gt;When you don’t see improvements between sessions, it means one of two things. Either you need to increase the intensity of the exercise, or increase the amount of rest and recovery between sessions.&lt;/li&gt; &lt;li&gt;Your dose-response is very individualized. The amount of stimulus you need to generate an adaptation will vary. At the Exercise Coach, client’s individual abilities are measured and programs are designed to be just the right fit for them.&lt;/li&gt; &lt;li&gt;At the end of the day, the right intensity for one is different from the right intensity for another.&lt;/li&gt; &lt;/ul&gt; &lt;p&gt; &lt;/p&gt; &lt;p&gt;Link:&lt;/p&gt; &lt;p&gt;&lt;a href="http://exercisecoach.com" target="_blank" rel= "noopener"&gt;exercisecoach.com&lt;/a&gt;&lt;/p&gt; &lt;p&gt; &lt;/p&gt; &lt;p&gt; &lt;/p&gt; &lt;p&gt;This podcast and blog are provided to you for entertainment and informational purposes only. By accessing either, you agree that neither constitute medical advice nor should they be substituted for professional medical advice or care. Use of this podcast or blog to treat any medical condition is strictly prohibited. Consult your physician for any medical condition you may be having. In no event will any podcast or blog hosts, guests, or contributors, Exercise Coach USA, LLC, Gymbot LLC, any subsidiaries or affiliates of same, or any of their respective directors, officers, employees, or agents, be responsible for any injury, loss, or damage to you or others due to any podcast or blog content.&lt;/p&gt;</description>

Join us for this replay from the archives to learn more about dose-response and what it means for your fitness...   Learn how a little-known principle in exercise determines whether you get the fitness results you are looking for, or you just...

The Dose-Response Relationship in Exercise

Join us for this replay from the archives to learn more about how strength training should complement dieting for weight loss...   Dr. James Fisher answers the question “Why does muscle really matter for weight loss?” Find out why muscle mass should be a vital component of your weight loss strategy and why dieting without strength training is a recipe for long term disaster for your body.  <ul> <li>There is a direct connection between your body’s muscle mass and its metabolic effectiveness, the ability to lose fat and keep it off, and your overall health.</li> <li>Why does muscle matter for weight loss? Muscle is metabolic reactive and consumes calories just by existing. You will burn a larger number of calories on a daily basis by having more muscle mass than someone with less.</li> <li>Instead of thinking about weight loss, we should think of it as fat loss because we don’t want to lose just any kind of weight, we want to improve body composition.</li> <li>Focusing on weight loss can be discouraging when people lose less weight than they hoped without taking into account gains in muscle mass.</li> <li>Without strength training, any weight you lose with dieting or activity will not be as much fat as you could lose by incorporating strength training into your routine.</li> <li>Anyone who goes on a calorie reduction plan to lose weight will end up with about 50% of the weight loss occurring within their muscle mass, which is an absolute tragedy. We want to hang on to as much muscle mass as we can as we age.</li> <li>Diet and cardio without strength training exacerbate the loss of metabolically valuable muscle tissue.</li> <li>Protein is a great calorie to consume as it’s thermogenic and used to absorb some of the protein you take in. Government nutrition guidelines should be adjusted to account for this.</li> <li>Maintaining your muscle mass has the additional benefit of preventing and reducing injuries so you can continue enjoying aerobic activities as you age.</li> <li>Weight loss without strength training results in frailty. In the older population, people who are lean are generally weak and have poor mobility. The best thing to do is to focus on strength training to build muscle and improve quality of life along the way.</li> <li>If you increase the amount of muscle mass you have, you will burn more calories by default. Muscle also stores glucose, which will help you with insulin-related conditions like Diabetes.</li> </ul>   Link: <a href="http://exercisecoach.com" target="_blank" rel= "noopener">exercisecoach.com</a>     This podcast and blog are provided to you for entertainment and informational purposes only. By accessing either, you agree that neither constitute medical advice nor should they be substituted for professional medical advice or care. Use of this podcast or blog to treat any medical condition is strictly prohibited. Consult your physician for any medical condition you may be having. In no event will any podcast or blog hosts, guests, or contributors, Exercise Coach USA, LLC, Gymbot LLC, any subsidiaries or affiliates of same, or any of their respective directors, officers, employees, or agents, be responsible for any injury, loss, or damage to you or others due to any podcast or blog content.

<description>&lt;p&gt;Join us for this replay from the archives to learn more about how strength training should complement dieting for weight loss...&lt;/p&gt; &lt;p&gt; &lt;/p&gt; &lt;p&gt;Dr. James Fisher answers the question “Why does muscle really matter for weight loss?” Find out why muscle mass should be a vital component of your weight loss strategy and why dieting without strength training is a recipe for long term disaster for your body. &lt;/p&gt; &lt;ul&gt; &lt;li&gt;There is a direct connection between your body’s muscle mass and its metabolic effectiveness, the ability to lose fat and keep it off, and your overall health.&lt;/li&gt; &lt;li&gt;Why does muscle matter for weight loss? Muscle is metabolic reactive and consumes calories just by existing. You will burn a larger number of calories on a daily basis by having more muscle mass than someone with less.&lt;/li&gt; &lt;li&gt;Instead of thinking about weight loss, we should think of it as fat loss because we don’t want to lose just any kind of weight, we want to improve body composition.&lt;/li&gt; &lt;li&gt;Focusing on weight loss can be discouraging when people lose less weight than they hoped without taking into account gains in muscle mass.&lt;/li&gt; &lt;li&gt;Without strength training, any weight you lose with dieting or activity will not be as much fat as you could lose by incorporating strength training into your routine.&lt;/li&gt; &lt;li&gt;Anyone who goes on a calorie reduction plan to lose weight will end up with about 50% of the weight loss occurring within their muscle mass, which is an absolute tragedy. We want to hang on to as much muscle mass as we can as we age.&lt;/li&gt; &lt;li&gt;Diet and cardio without strength training exacerbate the loss of metabolically valuable muscle tissue.&lt;/li&gt; &lt;li&gt;Protein is a great calorie to consume as it’s thermogenic and used to absorb some of the protein you take in. Government nutrition guidelines should be adjusted to account for this.&lt;/li&gt; &lt;li&gt;Maintaining your muscle mass has the additional benefit of preventing and reducing injuries so you can continue enjoying aerobic activities as you age.&lt;/li&gt; &lt;li&gt;Weight loss without strength training results in frailty. In the older population, people who are lean are generally weak and have poor mobility. The best thing to do is to focus on strength training to build muscle and improve quality of life along the way.&lt;/li&gt; &lt;li&gt;If you increase the amount of muscle mass you have, you will burn more calories by default. Muscle also stores glucose, which will help you with insulin-related conditions like Diabetes.&lt;/li&gt; &lt;/ul&gt; &lt;p&gt; &lt;/p&gt; &lt;p&gt;Link:&lt;/p&gt; &lt;p&gt;&lt;a href="http://exercisecoach.com" target="_blank" rel= "noopener"&gt;exercisecoach.com&lt;/a&gt;&lt;/p&gt; &lt;p&gt; &lt;/p&gt; &lt;p&gt; &lt;/p&gt; &lt;p&gt;This podcast and blog are provided to you for entertainment and informational purposes only. By accessing either, you agree that neither constitute medical advice nor should they be substituted for professional medical advice or care. Use of this podcast or blog to treat any medical condition is strictly prohibited. Consult your physician for any medical condition you may be having. In no event will any podcast or blog hosts, guests, or contributors, Exercise Coach USA, LLC, Gymbot LLC, any subsidiaries or affiliates of same, or any of their respective directors, officers, employees, or agents, be responsible for any injury, loss, or damage to you or others due to any podcast or blog content.&lt;/p&gt;</description>

Join us for this replay from the archives to learn more about how strength training should complement dieting for weight loss...   Dr. James Fisher answers the question “Why does muscle really matter for weight loss?” Find out why muscle mass...

Why Does Muscle Really Matter for Weight Loss?

Join us for this replay from the archives to learn more about effective exercise for your lower back and what can surprisingly make lower back pain worse...   In part two of the interview with Dr. James Fisher, we explore what it takes to actually strengthen the lower back and why exercises like the deadlift are not effective in targeting your lower back muscles. Find out how some people can experience significant lower back strength gain in as little as ten weeks with only 15 total minutes of muscle tension (60 to 90 seconds per week!) and why stretching without strength training can actually make your lower back pain worse. <ul> <li>The lower back is a notoriously difficult to train muscle group, which is why so many people are walking around with weak lower backs that are easy to injure and irritate.</li> <li>Fisher did some research with professional athletes to measure the effectiveness of certain exercises in strengthening the lower back and found that exercises that didn’t isolate the lower back didn’t make a major impact. However, lower back isolating exercises had a greater impact over more general exercises like the deadlift.</li> <li>The lower back needs an isolation exercise and preferably one that doesn’t also load the gluteal muscles. These exercises are best done with lower back specific pieces of equipment.</li> <li>In terms of overall strength, people who do lumbar exercises see significant increases in strength. Dr. Fisher has seen lumbar strength increases as high as 200% over the course of ten weeks, as well as improved lifestyle function, with a training frequency of once per week.</li> <li>Lower back exercises are typically just one set and roughly 90 seconds of muscle tension.</li> <li>The lumbar muscles are an example of how you can use your muscles and still lose them due to the deleterious effects of aging. You need to use specific muscle fibers in a specific manner in order to build the strength in your lower back.</li> <li>Stretching can be taken too far if you are not also strengthening the muscles involved. Making your spine and back more mobile without making it stronger can make things worse for you in the long run. Things like yoga should be supplemental to a proper strength training regime.</li> <li>Lower back pain often restricts range of motion, but there are still opportunities to train the muscle group without a full extension. You can start small and expand the range as you get stronger.</li> <li>People with lower back pain also tend to be cautious about moving their lower back, especially during exercise. This is why lower back machines that control the range of motion are effective. They maintain safety and stability while loading the muscles properly.</li> <li>In terms of age, lower back exercises are suited to pretty much everyone in society except for certain individuals; ex. If you’re pregnant, a small child, or have an injured spine. Once you’ve ruled out those conditions, you can safely and confidently strengthen the lower back.</li> <li>The more we know about our body, the more we know how to fix it. Helping identify the source of lower back pain, as well as what isn’t the issue, is all part of the journey of alleviating pain and improving quality of life.</li> </ul>   Link: <a href="http://exercisecoach.com" target="_blank" rel= "noopener">exercisecoach.com</a>     This podcast and blog are provided to you for entertainment and informational purposes only. By accessing either, you agree that neither constitute medical advice nor should they be substituted for professional medical advice or care. Use of this podcast or blog to treat any medical condition is strictly prohibited. Consult your physician for any medical condition you may be having. In no event will any podcast or blog hosts, guests, or contributors, Exercise Coach USA, LLC, Gymbot LLC, any subsidiaries or affiliates of same, or any of their respective directors, officers, employees, or agents, be responsible for any injury, loss, or damage to you or others due to any podcast or blog content.

<description>&lt;p&gt;Join us for this replay from the archives to learn more about effective exercise for your lower back and what can surprisingly make lower back pain worse...&lt;/p&gt; &lt;p&gt; &lt;/p&gt; &lt;p&gt;In part two of the interview with Dr. James Fisher, we explore what it takes to actually strengthen the lower back and why exercises like the deadlift are not effective in targeting your lower back muscles. Find out how some people can experience significant lower back strength gain in as little as ten weeks with only 15 total minutes of muscle tension (60 to 90 seconds per week!) and why stretching without strength training can actually make your lower back pain worse.&lt;/p&gt; &lt;ul&gt; &lt;li&gt;The lower back is a notoriously difficult to train muscle group, which is why so many people are walking around with weak lower backs that are easy to injure and irritate.&lt;/li&gt; &lt;li&gt;Fisher did some research with professional athletes to measure the effectiveness of certain exercises in strengthening the lower back and found that exercises that didn’t isolate the lower back didn’t make a major impact. However, lower back isolating exercises had a greater impact over more general exercises like the deadlift.&lt;/li&gt; &lt;li&gt;The lower back needs an isolation exercise and preferably one that doesn’t also load the gluteal muscles. These exercises are best done with lower back specific pieces of equipment.&lt;/li&gt; &lt;li&gt;In terms of overall strength, people who do lumbar exercises see significant increases in strength. Dr. Fisher has seen lumbar strength increases as high as 200% over the course of ten weeks, as well as improved lifestyle function, with a training frequency of once per week.&lt;/li&gt; &lt;li&gt;Lower back exercises are typically just one set and roughly 90 seconds of muscle tension.&lt;/li&gt; &lt;li&gt;The lumbar muscles are an example of how you can use your muscles and still lose them due to the deleterious effects of aging. You need to use specific muscle fibers in a specific manner in order to build the strength in your lower back.&lt;/li&gt; &lt;li&gt;Stretching can be taken too far if you are not also strengthening the muscles involved. Making your spine and back more mobile without making it stronger can make things worse for you in the long run. Things like yoga should be supplemental to a proper strength training regime.&lt;/li&gt; &lt;li&gt;Lower back pain often restricts range of motion, but there are still opportunities to train the muscle group without a full extension. You can start small and expand the range as you get stronger.&lt;/li&gt; &lt;li&gt;People with lower back pain also tend to be cautious about moving their lower back, especially during exercise. This is why lower back machines that control the range of motion are effective. They maintain safety and stability while loading the muscles properly.&lt;/li&gt; &lt;li&gt;In terms of age, lower back exercises are suited to pretty much everyone in society except for certain individuals; ex. If you’re pregnant, a small child, or have an injured spine. Once you’ve ruled out those conditions, you can safely and confidently strengthen the lower back.&lt;/li&gt; &lt;li&gt;The more we know about our body, the more we know how to fix it. Helping identify the source of lower back pain, as well as what isn’t the issue, is all part of the journey of alleviating pain and improving quality of life.&lt;/li&gt; &lt;/ul&gt; &lt;p&gt; &lt;/p&gt; &lt;p&gt;Link:&lt;/p&gt; &lt;p&gt;&lt;a href="http://exercisecoach.com" target="_blank" rel= "noopener"&gt;exercisecoach.com&lt;/a&gt;&lt;/p&gt; &lt;p&gt; &lt;/p&gt; &lt;p&gt; &lt;/p&gt; &lt;p&gt;This podcast and blog are provided to you for entertainment and informational purposes only. By accessing either, you agree that neither constitute medical advice nor should they be substituted for professional medical advice or care. Use of this podcast or blog to treat any medical condition is strictly prohibited. Consult your physician for any medical condition you may be having. In no event will any podcast or blog hosts, guests, or contributors, Exercise Coach USA, LLC, Gymbot LLC, any subsidiaries or affiliates of same, or any of their respective directors, officers, employees, or agents, be responsible for any injury, loss, or damage to you or others due to any podcast or blog content.&lt;/p&gt;</description>

Join us for this replay from the archives to learn more about effective exercise for your lower back and what can surprisingly make lower back pain worse...   In part two of the interview with Dr. James Fisher, we explore what it takes to...

The Secret to Strengthening Your Lower Back and Eliminating Lower Back Pain

The Exercise Coach presents: The Strength Changes Everything Podcast. Learn from Exercise Coach Co-Founder Brian Cygan, Franchisee Amy Hudson, and Dr. James Fisher, Chief Science Officer of The Exercise Coach about how to enjoy a strong, healthy lifestyle. The Exercise Coach’s unique two 20-minute workouts a week is how thousands across the United States get and stay in great shape. This podcast gives you the facts, from the experts, in easy-to-understand lessons so you can take control of your life.

Strength Changes Everything

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