Dr. Vonda Wright

But here's the good news.

You can totally reverse that. But I hate... The reason I pointed out weight is because... The words we use are, I'm going to lose weight. I never say that. I say, we are going to recompose your body. We are going to build muscle. And in doing so, we will replace muscle with fat. Muscle weighs more than fat per volume.

You can totally reverse that. But I hate... The reason I pointed out weight is because... The words we use are, I'm going to lose weight. I never say that. I say, we are going to recompose your body. We are going to build muscle. And in doing so, we will replace muscle with fat. Muscle weighs more than fat per volume.

And so your weight may not change, but your composition will be vastly different and therefore your metabolism.

And so your weight may not change, but your composition will be vastly different and therefore your metabolism.

And doesn't it feel and look different?

And doesn't it feel and look different?

Exactly right.

Exactly right.

And it doesn't take that long.

And it doesn't take that long.

I work mainly with midlife people, 40 to 65. And in midlife people, here's the secret sauce. We are going to lift heavy. We're going to stop doing the youthful 20 reps, 15 reps of a weight. We are going to do for women. My recipe is four reps. Four sets. For men, it can be eight reps, four sets. But what does that mean?

I work mainly with midlife people, 40 to 65. And in midlife people, here's the secret sauce. We are going to lift heavy. We're going to stop doing the youthful 20 reps, 15 reps of a weight. We are going to do for women. My recipe is four reps. Four sets. For men, it can be eight reps, four sets. But what does that mean?

Of the four compound lifts, a push-pull with the upper body, so bench press, bench pull-ups or some pull, right? That's the upper body compound motions. Meaning, in simple words, that we use multiple muscles across multiple joints. For the leg, it's squats and deadlifts. Four reps, four sets. At least twice a week. Better four if we can fit it in. But I'll take two if we can't do four.

Of the four compound lifts, a push-pull with the upper body, so bench press, bench pull-ups or some pull, right? That's the upper body compound motions. Meaning, in simple words, that we use multiple muscles across multiple joints. For the leg, it's squats and deadlifts. Four reps, four sets. At least twice a week. Better four if we can fit it in. But I'll take two if we can't do four.

And then we augment those with supportive lifts. So for a bench press, four reps, four sets. Heavy weights. the supplemental lifts, our biceps, triceps, our cosmetic muscles that we see consistently doing that, number one. Number two, you have to feed that muscle build with protein, right? Everybody's talking about it right now. It's the truth.

And then we augment those with supportive lifts. So for a bench press, four reps, four sets. Heavy weights. the supplemental lifts, our biceps, triceps, our cosmetic muscles that we see consistently doing that, number one. Number two, you have to feed that muscle build with protein, right? Everybody's talking about it right now. It's the truth.

Great research has shown that even, and I don't suggest this, but even a higher protein diet alone will help your body build muscle mass, even without lifting. I don't suggest it, but that's what the data show. Here is something that is the recomposer. So you're lifting, you're feeding, and you're sprinting. And sprinting, I know, right?

Great research has shown that even, and I don't suggest this, but even a higher protein diet alone will help your body build muscle mass, even without lifting. I don't suggest it, but that's what the data show. Here is something that is the recomposer. So you're lifting, you're feeding, and you're sprinting. And sprinting, I know, right?

Sprinting does not mean you're running down a track like Usain Bolt. Sprinting is a heart rate function. So I like people to do their cardio really in three ways, but it's layered on. Number one, 80% of the time we're spending in low heart rate based training. This is based on endurance athlete data from Inigo San Martino, who has a lab in my building.