I am joined by a member of our Wits & Weights Facebook community, Matthew Spiewak, to chat about training and nutrition, including flexible dieting, compound lifts, pain and injury, and programming. Matthew is an ACSM-certified Personal Trainer in the Chicagoland area with a degree in Kinesiology. He loves helping people feel and look better and transform their health through his hands-on work in the gym as a trainer, so Matthew has both the educational and practical experience to help you succeed. Matthew also hosts a 30-minute Instagram live every Tuesday at 5pm Central time in the U.S. and brings on new guests every week. Topics discussed in this episode:How and why Matthew got into fitnessFlexible dieting and who benefits from itWhether anyone should NOT use flexible dietingWhether people should squat and deadlift, benefits, how to incorporate in trainingThe best rep ranges for strength, hypertrophy, and physiqueBench press form (and getting the entire body involved)How to avoid low back painHow to deal with an injuryWhy programming is so important to get better resultsHow to start and stick with a training routineand lots moreRELATED LINKSFind Matthew on InstagramMatthew's websiteWatch the episode on video hereJoin the Wits & Weights Facebook communitySupport the show📱 Get Fitness Lab - Philip’s science-based AI app for fat loss, muscle building, and strength training for people over 40. It adapts to your nutrition, recovery, and training to improve body composition without guesswork. 🎓 Try Physique University - Evidence-based nutrition coaching and strength training to help you lose fat, build muscle, and master your metabolism with support and accountability (free custom nutrition plan with code FREEPLAN). 👥 Join our Facebook community - Free fat loss, muscle building, and body recomposition strategies for adults over 40 who want practical, science-backed fitness guidance.👋 Ask a question or find Philip Pape on Instagram

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“What did the council decide on item 42?” — answered with the speaker and the moment.

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