#341 - Do less to achieve MORE in your fitness journey

Episode Notes

Episode Summary:
In this episode of The Newbie Gains Podcast, Coach Pat breaks down how doing less can actually help you achieve MORE in your fitness journey. Most people overcomplicate weight loss, obsessing over tiny details that don’t move the needle. Instead, focusing on just two things—protein intake and strength training—will drive 96% of your results.

Key Takeaways:

🔹 The 4% Principle: Focus on What Actually Works

• Most people waste time on cardio, meal timing, and extreme dieting instead of what actually drives results.
• Two things matter most: Protein intake and strength training.

🔹 Why Protein is the #1 Priority for Fat Loss & Muscle Gain
✅ Speeds up metabolism: More lean muscle = higher calorie burn at rest.
✅ Reduces cravings & emotional eating: Protein helps keep you fuller for longer and balances serotonin levels.
✅ How much protein do you need?

• 0.8-1g per pound of body weight.
• Example: If you weigh 150 lbs, aim for 130-150g of protein per day.

🔹 Why Strength Training is More Effective Than Endless Cardio
✅ Burns calories for 48 hours AFTER your workout.
✅ Builds lean, toned muscle—shaping your body, not just shrinking it.
✅ Prevents injuries & increases bone density—crucial for longevity.
✅ Best routine for women in their 30s & 40s:

• 3x per week (Lower Body, Full Body, Upper Body)
• Focus on compound exercises: Squats, hip thrusts, deadlifts, shoulder presses, lat pull-downs, and rows.

🔹 What NOT to Do (The 96% That Waste Time)
🚫 Excessive cardio without strength training.
🚫 Cutting carbs & extreme diets (Keto, fasting, detox teas).
🚫 Worrying about meal timing & supplements before nailing the basics.

💡 The Power of Simplicity: You don’t need to do EVERYTHING, just the right things consistently.

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