Fitness Rewired Capsule #9: What Actually Works for Body Recomposition
00:00: Introduction 01:23: The REPS framework for building muscle 03:37: Cardio, nutrition, and recovery recommendations 05:08: Dr. Shannon'...
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Fit Body, Happy Joints
Dr. Shannon Ritchey, PT, DPT, will discuss how to improve your fitness and wellness, all while limiting joint pain and other negative side effects of exercise, to truly optimize and preserve...
Episodes
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Fitness Rewired Capsule #8: The 3 Reasons You May Feel Bulky
00:00: Introduction 01:24: Introduction and defining what "bulky" means 02:45: The body builder physique 03:40: Why you might feel "bigger"...
Fitness Rewired Capsule #7: Sweating and Hot Workouts
00:00: Introduction 02:18: Does sweating mean you had an effective workout? 04:10: Why do we sweat? 05:50: Why sweating is an unreliable pre...
Fitness Rewired Capsule #6: How Sore Should You Be?
00:00: Introduction 01:50: What is soreness? 04:15: Do you need to be sore to build muscle? 06:45: Can soreness be counterproductive? 07:45:...
Fitness Rewired Capsule #5: You Don't Have to Lift Heavy to Build Muscle
00:00: Introduction 01:23: Do you have to lift heavy? 02:45: Light vs. moderate vs. heavy loads 05:00: When to choose heavy, moderate, or li...
Fitness Rewired Capsule #4: Toning, Sculpting, and Long Lean Muscle - What's Real?
00:00: Introduction 03:00: The truth about "toning" workouts 06:45: "Sculpting" workouts 08:28: What is "the burn" doing? 12:00: Will switch...
Fitness Rewired Capsule #3: Why Hard Workouts Aren't Changing Your Body
00:00: Introduction 01:23: Does your workout need to feel exhausting to be effective? 02:30: How Shannon's workout routine has changed...
Fitness Rewired Capsule #2: The Truth About Exercise and Fat Loss
00:00: Introduction 01:23: Exercise for fat loss? 04:53: How we burn calories 09:07: Exercise and diet recommendations for body recompositio...
Fitness Rewired Capsule #1: You Were Lied to About Fitness
00:00: Introduction 01:23: How the media shapes our mindset around fitness 04:10: History of fitness culture 10:38: History of fitness weara...
Body Recomposition Capsule #10: How to Stay Consistent
1:15: Why Gentle Consistency works 2:05: Tip #1: Include warm-ups 3:05: Tip #2: Commit to doing one hard set 4:32: Tip #3: Lift heavier for...
Body Recomposition Capsule #9: How to Track
1:00: How to set a goal for body recomposition 2:24: Why you should focus on muscle, not fat loss 3:32: How to track and measure progress 6:...
Body Recomposition Capsule #8: How to Recover
1:00: How much exercise is too much? 2:33: Nervous system regulation within your workout 6:40: Weekly recovery recommendations 9:00: Reset w...
Body Recomposition Capsule #7: How to Do Cardio
Episode #222: How We Burn Calories Episode #182: REHIT 2:30: The science of burning calories 6:40: How much cardio should we aim for? 8:25:...
Body Recomposition Capsule #6: How to Eat
How to reach body composition goals without tracking 2:25: Primary levers for body recomposition 4:00: Tracking and tools for tracking 7:06:...
Body Recomposition Capsule #5: How to Make Workouts Efficient
1:42: How to make your strength workouts shorter 4:37: Combing strength and cardio 6:35: Common mistakes when trying to make your workout sh...
Body Recomposition Capsule #4: How Much to Exercise
Meta-analysis referenced 1:50: Recommended volume per muscle group per week 4:40: How often should you train each muscle group? 5:22: How ma...
Body Recomposition Capsule #3: How Heavy to Lift
1:30: What is true muscle failure? 3:52: The stimulating reps theory 4:40: Common lifting mistakes 8:54: How heavy should you lift? 10:25: W...
Body Recomposition Capsule #2: The Timeline
1:45: The rate of fat loss and muscle growth 2:22: What to expect in month one 3:52: What to expect in month two 5:50: What to expect in mon...
Body Recomposition Capsule #1: How to Body Recomposition
1:00: What is body recomposition? 4:00: Why you should prioritize muscle health 6:36: Can trained individuals experience body recomposition?...
#222: UPDATED SCIENCE: How We Burn Calories
Pontzer's study Howard's study 0:00: Introduction 3:00: Constrained energy expenditure model 6:10: New study suggests calorie burn...