16. Losing fat and building muscle at the same time, training when you're sore and why "diets" are hard to stick to⁠

This episode we're talking about how and why you can lose fat AND build muscle at the same time. The way this works and how you can do this by training the right way. Having muscle soreness from training is super common, but does it really mean a good workout? And should you actually keep training when you are sore? Or do you wait until it's gone before training again? Sticking with "diets" is one of the hardest things to do, but when you think of it this way, you're selling yourself short on the progress that you make by framing your nutrition on a negative way. The good news is, you can change that. So we talk through how you can change your mindset around "dieting" and start thinking about fueling your activity. Best quote from this episode.... "Just chill your beans" (00:00) Introduction and Quarterfinals Recap (08:21) Making Sustainable Changes to Your Diet (34:02) Understanding the Causes of Muscle Soreness (41:42) Recovery and Adaptation from Training (50:16) Stretching, Massage, and Cold Therapy (59:39) Building Muscle and Losing Fat: Is It Possible? --- More Free Resources! We have a bunch more free resources on our website. Recipes, Guides, E-Books and Downloads Recipes: ⁠https://www.empowerfitnessnutrition.co.uk/recipes⁠ Guides & E-Books: ⁠https://www.empowerfitnessnutrition.co.uk/ebooks⁠ --- Have questions? We want to make this podcast as actionable and help you take things away to practically implement in your lifestyle to improve your health, energy, strength and life overall Send your questions ⁠[email protected]⁠ --- Want more help? Want to work with a coach to help you have more energy, build strength, lose bodyfat? Want to do that without making huge sweeping changes to your whole life? We can help you Book a free intro call here: ⁠https://calendly.com/empowerfitnessnutrition/30min⁠ — Empower Fitness & Nutrition Online Get full access to 8 training programmes, and a live bank of nutrition resources so you can take control of your training and nutrition to live life with more energy, more strength and more muscle! Try out free for 7 days: https://empowerfitnessnutrition.fitr.training/p/empower-fitness-nutrition-online — Find us on social media: Instagram @empower.fitnessnutrition @amygormancoaching @kierandouglasjones  @tomstevens59