The Strength Log

How do you lose fat without losing muscle? In today's episode, we go over and rank the most important factors for achieving this holy grail, and present you with our step-by-step guide to help you focus on what truly matters.
After that, we answer a bunch of your questions on the topic of fat loss and strength training. 
Timestamps:
04:00 - Today's topic: How to lose fat without losing muscle mass
30:30 - Question 1: Which is more harmful to the muscles when losing weight, a big caloric deficit or a lack of training?
32:15 - Question 2: How do I know if I'm losing fat and not muscle, with or without a scale?
36:30 - Question 3: Do I need to modify my strength training volume and/or intensity when trying to lose fat?
42:15 - Question 4: How should I split my calories when losing fat while still maintaining as much muscle mass as possible? I'm currently getting 40% of my calories from carbs, 30% from fat, and 30% from protein. Any suggestions?
46:15 - Question 5: How does fat loss and muscle gain change with age? Being 49 and a late starter in strength training, it seems hard to gain or retain muscle without also getting a bigger belly.
51:30 - Question 6: Could you talk about Lyle McDonald's rapid fat loss stuff. Seems brutal but efficient.
56:30 - Question 7: I'm currently undergoing a 3-month fat-loss phase with a daily caloric deficit of around 500 kcal. Is it a good idea to take a one-week diet break in the middle, to regain some strength in the gym, and then go back to a caloric deficit? I feel like my recovery and progression take a really bad hit during my cut.
***
Do you like what you hear so far? Please leave a five-star review in your podcast player. And hit that follow button!
You can also follow us on Instagram. You'll find Daniel at @strengthdan, and Philip at @philipwildenstam.
Become a part of our Reddit community here.
***
This podcast is brought to you by Styrkelabbet AB, Sweden.
To support us, download the world's best gym workout tracker app StrengthLog here. It's completely ad-free and the most generous fitness app on the market, giving you access to unlimited workout logging, lots of workouts and training programs, and much, much more even if you stay a free user for life.
If you want a t-shirt with "Train hard, eat well, die anyway", check out our shop here.

The mean age for menopause is 50, but some women enter perimenopause at 40 or even earlier. 
What do the hormonal changes of menopause mean for your strength training results, muscle mass, body fat levels, and quality of life?
In this episode, we discuss a major new study comparing strength training outcomes before and after menopause, and give you our recommendations for how to strength train when affected by menopause.
After that, we dive headfirst into your topic-related questions, including one about strength training through the different stages of the menstrual cycle!
Timestamps:
00:00 - Today's topic: Strength training before and after menopause.
18:30 - Question 1: According to my own study (myself vs guys I meet at the gym), I'm clearly stronger on reps than my 1RM suggests, while all guys I meet seem to be stronger on singles than reps. Is it just me being stubborn as a donkey and a coward when it gets heavy, or is it a real male/female difference?
21:45 - Question 2: I wonder what the science says about sex differences when it comes to relative progress? For the bench press, guys who started later than I did are progressing much faster, while I stay stuck at 2.5 kg plates. I understand that there are tons of individual factors at play, but it feels like a pattern, and I'm getting frustrated.
24:45 - Question 3: Is it true that higher reps and lower weights become less effective after menopause, compared to lower reps with heavier weights?
28:00 - Question 4: Not a question about menopause, but what about pregnancy: can you strength train pretty much like usual if you feel alright?
31:00 - Question 5: What about women who lift really heavy weights and pee themselves? Why does it happen, and is it more common than people think?
37:30 - Question 6: What does recent research say about strength training and strength levels during the different phases of the menstrual cycle? And how do female sex hormones affect strength and recovery?
***
Do you like what you hear so far? Please leave a five-star review in your podcast player. And hit that follow button!
You can also follow us on Instagram. You'll find Daniel at @strengthdan, and Philip at @philipwildenstam.
Become a part of our Reddit community here.
***
This podcast is brought to you by Styrkelabbet AB, Sweden.
To support us, download the world's best gym workout tracker app StrengthLog here. It's completely ad-free and the most generous fitness app on the market, giving you access to unlimited workout logging, lots of workouts and training programs, and much, much more even if you stay a free user for life.
If you want a t-shirt with "Train hard, eat well, die anyway", check out our shop here.

How do you combine Brazilian jiu-jitsu with strength training? What does the ultimate back workout look like? And how much do we bench, bro?
We're back with another mailbag, thanks to you sending us so many great questions a week ago! See the timestamps below for all questions.
Timestamps:
06:30 - Question 1: How much do you bench, bros?
11:15 - Question 2: How would you, as big, heavy, not young men, go about running a half-marathon?
17:40 - Question 3: How do I combine Brazilian jiu-jitsu and strength training?
22:45 - Question 4: Construct the ultimate back workout with a maximum of 5 exercises. Deadlifts are trained on a separate day.
28:00 - Question 5: What are your favorite features in the StrengthLog workout tracker app?
38:30 - Question 6: Tips for a 30+ years old strongman looking to keep competing past 40?
45:50 - Question 7: What are your thoughts on isometric holds above 1RM for strength gains?
49:45 - Question 8: Deadlifting in lifting shoes with a raised heel, is it beneficial or just personal preference?
53:00 - Question 9: My sister is starting her journey with strength training now. What can she look forward to in the following weeks if she sticks to your program "Beginner Strength Training Program"?
58:10 - Question 10: I am a forest worker, a very physically demanding job. I have little time and energy after work, but I want to build muscle and become stronger. What kind of exercise/program/split would you recommend for me?
***
Do you like what you hear so far? Please leave a five-star review in your podcast player. And hit that follow button!
You can also follow us on Instagram. You'll find Daniel at @strengthdan, and Philip at @philipwildenstam.
Become a part of our Reddit community here.
***
This podcast is brought to you by Styrkelabbet AB, Sweden.
To support us, download the world's best gym workout tracker app StrengthLog here. It's completely ad-free and the most generous fitness app on the market, giving you access to unlimited workout logging, lots of workouts and training programs, and much, much more even if you stay a free user for life.
If you want a t-shirt with "Train hard, eat well, die anyway", check out our shop here.

How do you get back from injuries? Balance your strength training with a competitive sport? And what is the optimal rest time between sets?
We asked for questions, and as always, you guys and gals delivered! Lots of fun stuff to talk about this week. In fact, we got so many good questions that we'll probably do a mailbag next week, too.
Timestamps:
04:15 - Question 1: For fat loss, which is more effective: sprints or 10k steps per day walking? I'm also lifting weights 5 days a week and in a caloric deficit.
10:20 - Question 2: What is the optimal rest time between sets when muscle building is the focus?
16:45 - Question 3: How do you balance strength training with competitive sports?
21:30 - Question 4: What should your macros be when bulking?
27:00 - Question 5: If I train bench press and lateral raises, do I also "have to" train shoulder presses?
31:00 - Question 6: Daniel talks about getting a leg pump. Which program or workout is best for building big legs?
34:00 - Question 7: Do you always follow programs when you work out, or do you do more random training mostly?
37:45 - Question 8: Do you ever go to the gym (or garage) together with your wives? Why? Why not?
40:45 - Question 9: How do you handle injuries? I'm referring to your thoughts, mindset, and getting back to your desired level of performance.
***
Do you like what you hear so far? Please leave a five-star review in your podcast player. And hit that follow button!
You can also follow us on Instagram. You'll find Daniel at @strengthdan, and Philip at @philipwildenstam.
Become a part of our Reddit community here.
***
This podcast is brought to you by Styrkelabbet AB, Sweden.
To support us, download the world's best gym workout tracker app StrengthLog here. It's completely ad-free and the most generous fitness app on the market, giving you access to unlimited workout logging, lots of workouts and training programs, and much, much more even if you stay a free user for life.
If you want a t-shirt with "Train hard, eat well, die anyway", check out our shop here.

Does spot reduction work? Will your muscles grow faster if you confuse them? And does fasted cardio burn more fat?
In today's episode, we look into a new article published in the Strength and Conditioning Journal, and discuss ten popular bodybuilding myths to see which ones can be debunked.
Timestamps:
04:15 - Myth 1: Periodization is necessary to maximize muscle growth
08:15 - Myth 2: Muscle confusion leads to optimal muscle growth
13:30 - Myth 3: Training to failure is required to gain muscle
18:30 - Myth 4: Cardio training will significantly harm muscle growth
23:45 - Myth 5: Lifting will make women bulky
27:45 - Myth 6: Bodybuilders need to follow strict and restrictive diets
33:00 - Myth 7: You need to eat every three hours
35:45 - Myth 8: You need to consume protein immediately after your workout
39:15 - Myth 9: You can target specific areas to lose body fat
44:00 - Myth 10: Fasted cardio burns more fat
***
Do you like what you hear so far? Please leave a five-star review in your podcast player. And hit that follow button!
You can also follow us on Instagram. You'll find Daniel at @strengthdan, and Philip at @philipwildenstam.
Become a part of our Reddit community here.
***
This podcast is brought to you by Styrkelabbet AB, Sweden.
To support us, download the world's best gym workout tracker app StrengthLog here. It's completely ad-free and the most generous fitness app on the market, giving you access to unlimited workout logging, lots of workouts and training programs, and much, much more even if you stay a free user for life.
If you want a t-shirt with "Train hard, eat well, die anyway", check out our shop here.