#298 - Strength in Your 40s: Mastering Body Composition for Women Over 40 with Craig McDonald

In our latest group coaching call, Coach Craig focused on the essential strategies for achieving effective body recomposition, especially for women over 40. Here’s a glimpse of what he discussed:

👉Strength Training for Muscle Growth:

Craig highlighted the importance of lifting heavier weights with proper form and consistency. Building muscle requires patience and progressively challenging your body. Craig provided personalized feedback on members’ training regimens, emphasising that sustainable muscle growth takes time and effort.

👉Proper Nutrition:

Adequate nutrition is crucial for supporting muscle growth and recovery. He discussed the need for a balanced diet rich in protein and sufficient calories to fuel workouts. Avoiding excessively low-calorie diets is important to prevent muscle loss and maintain energy levels.

👉Setting Realistic Goals:

Craig addressed the common frustration of not seeing immediate results. He explained that while fat loss can be quickly visible, muscle building is a slower process. Setting realistic expectations and celebrating small progress is key to staying motivated.

👉Strength Goals Before Fat Loss:

Craig stressed the importance of hitting specific strength milestones before entering a fat loss phase. For example, achieving certain weights in lifts like the Romanian deadlift, squat, and bench press ensures you have enough muscle mass to maintain during a calorie deficit. This approach prevents muscle loss and enhances overall body composition.

👉Mindset and Consistency:

Shifting from a short-term goal mindset to embracing a long-term lifestyle change is vital. Consistency in both training and nutrition, along with a positive mindset, can lead to significant and sustainable body recomposition.

This coaching call with Craig showcases the personalised support and expert advice our members receive in our Group Coaching Program + App.

RESOURCES + LINKS

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Kitty Blomfield @kittyblomfield

Craig McDonald @iamcraigmcdonald

SHOW NOTES

[00.00] Introduction - Welcome to the Weight Loss for Women podcast. Introduction by Kitty Bloomfield. Overview of the coaching call with Craig focusing on body recomposition for women in their 40s and 50s.

[01.20] Welcome and Time Coordination - Craig welcomes participants and discusses time zone challenges.

[03.30] Coaching Call Structure - Craig explains the structure and focus of the coaching calls.

[04.50] Mel's Background - Mel shares her history of yo-yo dieting, emotional eating, and current progress in one-on-one coaching.

[07.50] Mel's Current Progress - Discussion on Mel's diet, energy levels, and training over the past eight weeks.

[10.20] Addressing Impatience - Craig and Mel discuss impatience and the importance of having clear goals.

[14.00] Review of Mel's Data - Craig reviews Mel's initial and current body weight, body fat percentage, and caloric intake.

[18.00] Setting Strength Goals - Explanation of assessing progress, maintaining body weight, and setting strength milestones.

[24.50] Importance of Muscle Mass - Craig emphasizes the importance of muscle mass for body recomposition.

[28.00] Psychological Barriers - Discussion on the psychological aspects of dieting and the importance of consistency.

[31.30] Tracking Training Data - Importance of tracking training data accurately.

[34.00] Strength Milestones - Detailed explanation of specific strength milestones before a fat loss phase.

[38.00] Efficient Fat Loss Strategy - Strategy for efficient fat loss, maintaining training performance, and adjusting caloric intake.

[42.00] Training Issues - Discussion on training issues and resolving confusion with weights.

[47.00] Encouragement and Next Steps - Encouragement and next steps for Mel to stay consistent and push through challenges.

[50.00] Kirsty's Update - Kirsty shares her experience and challenges with health issues and training interruptions.

[54.00] Importance of Consistency - Discussion on managing interruptions and the importance of consistency.

[57.00] Recipe Sharing - Kirsty shares a recipe and emphasizes community support.

[60.00] Wrapping Up - Craig wraps up the call, encouraging consistency and support.