Podcast Episode Details
Back to Podcast Episodes
Bitesize: Stronger, Leaner & Confident: The Workout Strategy Every Woman Needs for Lasting Results | Vince Sant
Episode 435
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
VALUABLE RESOURCES
Get a free snapshot of your health and personalised report at www.yourtotalhealthcheck.com
Join The High Performance Health Community
Timeline is offering 33% off Mitopur while supplies last. Go to www.timeline/angela33
ABOUT THE GUEST
Vince Sant is the creator of the popular “Fat Loss Extreme” fitness program and Co-Founder of V Shred, one of the fastest growing online fitness brands in the world. His mission is to revolutionize women’s fitness by providing everyday women with the right tools, weight loss strategies, and programs that can help them achieve their goals. Recognizing the unique struggles women over 35 face as they get older, including an aging metabolism, hormones, and societal pressures around body image, Vince has dedicated his career to helping women reclaim their health and confidence at any age. Over 3.1 million people have now chosen the Fat Loss Extreme program and V Shred continues to serve millions of women with easy-to-follow exercise programs and sciencebased eating strategies that can completely transform a woman’s body in a few short months. With a website garnering 16 million monthly hits, a 1.5 million-strong email community, and a vast social media influence of over 10 million, V Shred's continues to make a positive impact on millions of people around the globe. Vince's vision extends beyond fitness; it's a movement towards empowering women to embrace their bodies, helping them understand their unique health needs at every stage of life, and teaching them how to achieve optimal health to live their best life.
Vince Sant at V-Sh
Published on 11 months ago