Episode 94: Body Recomposition Scenarios, Muscle Mass & Aging, Training With Dumbbells vs. Barbells, and More!

In this episode, Rachel talks about resistance training and yoga as you age, tips to ensure proper technique, progressive overload, body recomposition, gaining vs. cutting cycles and more!

To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/

Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter 

Todays Questions:

• How much muscle is necessary for health and longevity? I am 50 years old, I have been following a progressive overload program for a while. Sometimes I feel very stressed with life and wonder if it would be better for me to switch to yoga. If I only have money/time to commit to one thing, is yoga enough? Or how much lifting in general is required to age and hopefully avoid sarcopenia? 
• I have been working out at home since the pandemic and enjoying strength training. According to the dexa, I have gained about two pounds of lean muscle. I lift free weights that are challenging for me but would eventually like to increase my weights with a barbell in the gym. My question is if this is a good way to go? I am 46 and my back and knees and shoulders aren’t the greatest. Can doing barbell work like squats and deadlifts be too much? I would get training on proper technique before I got started. Or should I stick to dumbells. The bigger they are the more cumbersome and harder to hold they get. I would love your advice. Thank you. I learn so much from your podcast.
• Curious how long someone can recomp for typically? I know this is quite individual. Also is it better to recomp before bulking?

Top Takeaways:

• Three areas that resistance training helps preserve as aging occurs
• Training benefits of using Barbells vs. Dumbbells 
• Scenarios where choosing body recomp as your goal makes sense

Show Notes:

• [0:00] Welcome back to MetFlex and Chill! Today’s episode is a Q&A but first… announcements!
• [0:00] Keto For Women DIY program is now open! 
• [1:30] Active stacks giveaway winners : Aeh008, Megher2, Loveland3031. Please send an email to [email protected] with your full name and shipping info so we can get you your prize! 
• [2:30] Shout out to Ketobrick and Livesavage Apparel for being a MetFlex and Chill Podcast Sponsor for February! 
• [4:00] If you’re interested in Ketobrick meal replacement bars or Livesavage Apparel check them out HERE! 
• [5:00] www.metflexlife.com/newsletter 
• [5:00] Question: How much muscle is necessary for health and longevity? I am 50 years old, I have been following a progressive overload program for a while. Sometimes I feel very stressed with life and wonder if it would be better for me to switch to yoga. If I only have money/time to commit to one thing, is yoga enough? Or how much lifting in general is required to age and hopefully avoid sarcopenia? Thank you for all you do, love your podcasts and the information you provide.
• [7:00] Associations of Resistance Exercise with Cardiovascular Disease Morbidity and Mortality
• [7:30] Muscle Mass Index As a Predictor of Longevity in Older Adults
• [11:30] Question: I have been working out at home since the pandemic and enjoying strength training. According to the dexa, I have gained about two pounds of lean muscle. I lift free weights that are challenging for me but would eventually like to increase my weights with a barbell in the gym. My question is if this is a good way to go? I am 46 and my back and knees and shoulders aren’t the greatest. Can doing barbell work like squats and deadlifts be too much? I would get training on proper technique before I got started. Or should I stick to dumbells. The bigger they are the more cumbersome and harder to hold they get. I would love your advice. Thank you. I learn so much from your podcast.
• [13:00] Episode 10: Shifting Your Goals and Mindset, Optimizing At-Home Workouts, and Implementing Refeeds/Diet Breaks
• [17:30] Question: Curious how long someone can recomp for typically? I know this is quite individual. Also is it better to recomp before bulking?
• [24:30] If you’re interested in one-on-one coaching with Rachel check out www.metflexlife.com/apply 
• [26:30] What are gaining and cutting cycles?
• [30:00] What are lean gains?
• [34:00] Episode 71: Lose Fat AND Build Muscle with Christopher Barakat, Episode 45: The Science of Body Recomposition with Dr. Bill Campbell
• [34:30] Thank you to Ketobrick and Livesavage Apparel for being a MetFlex and Chill Podcast Sponsor for February!
• [35:00]  If you’re interested in Ketobrick meal replacement bars or Livesavage Apparel check them out HERE!
• [35:00] Active stacks giveaway winners : Aeh008, Megher2, Loveland3031. Please send an email to [email protected] with your full name and shipping info so we can get you your prize!
• [35:30] If you're enjoying the show share it out by screenshotting an episode and tagging @rachelgregory.cns or leave a review on itunes to help grow the show! 
• [36:00] Check out Rachel’s resources, recipes, podcast episodes, quick guides and much more at her website www.metflexlife.com 

THINGS MENTIONED IN THIS EPISODE:

• Thank you to Ketobrick and Livesavage Apparel for being a MetFlex and Chill Podcast Sponsor for February!
• KETO FOR WOMEN DIY Program is LIVE!
• Episode 10: Shifting Your Goals and Mindset, Optimizing At-Home Workouts, and Implementing Refeeds/Diet Breaks
• Rachel’s Nutrition and Exercise Programs 
• Episode 71: Lose Fat AND Build Muscle with Christopher Barakat, Episode 45: The Science of Body Recomposition with Dr. Bill Campbell

---

Join the FREE MetFLex Life Course: www.metflexandchill.com

Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.

Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).