FORGED IN FITNESS
by Wally
FORGED IN FITNESS: Real Strength, Sound Nutrition, and Unshakable Resolve — Built for Longevity AKA: BODY BY WALLY Personal Fitness Training LLC exposes the reality of practical fitness, exercise, and diet strategies, debunking common myths in a cluttered industry. Despite annual sales of around 5 million diet books, obesity rates remain high. Our podcast, drawing on over fivedecades of Wally's experience in fitness disciplines such as calisthenics [1,000 pushups in about 1 hour at age 68], Shotokan Karate, bodybuilding, and the specialized techniques of isometrics and negatives, aims to inform, educate, and motivate. Wally’s background includes training with notable figures such as Rick M., a Uechi-ryū champion, and Dr. Arthur Jones, the inventor of Nautilus gym equipment. He also draws inspiration from Charles Atlas, Jack LaLanne, and Bruce Lee. Wally continues to blend old-school methods with modern science through circuit and interval t
Episodes
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Demystifying Muscle Confusion: A Realistic Approach to Consistent Fitness Gains with Wally
Bust the myths and build your body the right way! I'm Wally from Body by Wally, and I'm here to set the record straight on one of the fitness industry's most enduring myths: muscle confusion. With more than five decades of experience under my belt, I'm sharing the inside scoop on why this concept...
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RE-THINKING CARDIO
Here are some alternatives for meeting weekly requirements. The first step to overcoming these obstacles is to break down the time commitment into manageable segments. For example, 150 minutes is 2.5 hours, which comes to 30 minutes five days a week, or about 20 minutes daily. "And you don’t have...
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FAT HELPS ABSORB VIT, MINERALS & ANTIOXIDANTS
Select GOOD fats that are plant based (avocado, sunflower oil, peanut butter, flax, olive oil, and tofu) to get essential fatty acids and help with vitamin absorption. Support the show [Find out more about us: https://bodybywally.com https://www.facebook.com/FitnessInAugusta]
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PART 2: Perimenopause and menopause (40s to Menopause)
What’s happening physiologically During the transition between perimenopause and menopause, bone density can decline rapidly, increasing susceptibility to osteoporosis and bone fractures. A decrease in lean muscle and an increase in fat can lead to negative metabolic changes, including weight…
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PART 1: How Female Hormones Affect Exercise: (Ages: 12-40’s)
The Teenage Years (12–18) During the teenage years, the young female body has already undergone puberty, and the menstrual cycle is becoming more predictable due to monthly fluctuations in estrogen and progesterone levels What’s happening physiologically This is an important time to be physically...
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HOW MUCH PROTEIN
THE RDA IS A LOT LESS THAN OTHER GUIDELINES, MOST OF WHICH ARE MUCH HIGHER. I AM USING MY OWN AVERAGE SO I CAN DETERMINE MY NUMBERS ARE WITHIN SAFE AND ACCEPTED PARAMETERS FOR THE POPULACE. BODYWEIGHT (BW) X % OF PROTEIN RECOMMENDED = GRAMS (GM) OF PROTEIN TO BE INGESTED PER DAY. FORMULA: BW /…
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FITNESS GUIDELINES – an OVERVIEW
HYPERTROPHY: In order to be in top physical condition, a person must keep the intensity level to the utmost. As you know, for Hypertrophy (muscle building, as a bodybuilder) enough Sets must be done for each body part (7-12ish) and the Reps must around 6-12. Not all sets are to be done to…
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STEADY STATE CARDIO - HIIT - RUNNING
The results suggest that although HIIT protocols are time efficient, but they are not superior to conventional exercise training in sedentary young adults. PROS AND CONS OF HIIT TRAINING PROS (In HIIT cardio, you use 80-90% of your maximum heart rate for a shorter period. When you’re doing HIIT...
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CHANGING YOUR ROUTINE EVERY WORKOUT
Yes, you can change (mix-up) your exercise routine every time you train - BUT... there are distinct caveats to this. Support the show [Find out more about us: https://bodybywally.com https://www.facebook.com/FitnessInAugusta]
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ALKALINE WATER & ACIDIC FOOD
ALKALINE WATER & ACIDIC FOOD References: MAYO CLINIC. MEDICAL NEWS TODAY. HARVARD HEALTH. For most people, alkaline water is not better than plain water. Alkaline water has a higher pH of about 8-9 than tap water of about 7, due to a higher mineral or salt content. So proponents say that it can...
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TUT (time under tension)
Despite racking up almost 40% more time under tension when using the slower weightlifting tempo, the subjects in this study were able to do about 60% more total reps when they used a faster weightlifting tempo. On the whole, this translated into much more total “work” (weight x reps) being done,...
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NEVER BE EASY ON YOURSELF
NEVER BE EASY ON YOURSELF: Even if you modify the exercise push yourself to the utmost to get everything you can out of it even though you've modified the routine – SAFELY! Support the show [Find out more about us: https://bodybywally.com https://www.facebook.com/FitnessInAugusta]
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I HAVE A SWEET TOOTH, WHAT IS A PERSON TO DO
Support the show [Find out more about us: https://bodybywally.com https://www.facebook.com/FitnessInAugusta]
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MENTAL BARRIERS
Common exercise barriers for women include: lack of time lack of motivation parenting demands lack of energy health conditions lack of money don’t feel good about yourself Regular exercise is more likely if you plan ahead. Suggestions include: Schedule exercise as you would schedule an important...
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TEEN EXERCISE:
To reduce the risk of injury, it’s best to do a 10- to 15-minute warmup of light aerobic exercise before strength training. Stretching is not necessarily needed before strengthening; however, stretching can be performed afterward with at least 30 seconds of stretch per muscle group. WRONG would…
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Am I Too Old To Exercise?
Support the show [Find out more about us: https://bodybywally.com https://www.facebook.com/FitnessInAugusta]
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I'M AT MY FITNESS GOAL, NOW WHAT? MAINTAINING.
Don’t have to be a beast. Maintaining Support the show [Find out more about us: https://bodybywally.com https://www.facebook.com/FitnessInAugusta]
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HOW TO BREATH WHEN EXERCISING, ESPECIALLY WHILE RUNNING.
Support the show [Find out more about us: https://bodybywally.com https://www.facebook.com/FitnessInAugusta]
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EAT MORE LOSE MORE pt2 & CHEAT MEALS
Chronic dieting (people I know that went crazy) slows down your metabolism because your body thinks you’re in a perpetual famine. When you eat too little calorie, carbs or fats for too long your body never gets enough calories, carbs or fats to tell it that times are plentiful and you don’t need…
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EAT MORE LOSE MORE
Protein takes the most energy to digest (20-30% of total calories in protein eaten go to digesting it). Carbohydrates (5-10%) Fats (0-3%) Support the show [Find out more about us: https://bodybywally.com https://www.facebook.com/FitnessInAugusta]
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CALORIE COUNT, AND THE ENERGY / CALORIES IT TAKES TO DIGEST:
Calories count AND the energy/calories it takes to digest: The acceptable macronutrient distribution ranges (AMDR) set forth by the Institute of Medicine of the National Academies recommend that people get: 45–65% of their calories from carbs 20–35% of their calories from fats 10–35% of their...
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GLASS OF WATER IN THE MORNING
Rehydrate Flush kidneys Stomach health, aids in digestion . flushes out the stomach and therefore balances the lymphatic system. lubricates your joints . Helps your organs and cells work properly. Flushes Toxins From The Body Cleanses Your Bowels Support the show [Find out more about us:...
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DEPRESSION & EXERCISE BENEFITS
Here are some realistic tips to help you get started and stay motivated. Support the show [Find out more about us: https://bodybywally.com https://www.facebook.com/FitnessInAugusta]
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CAN I SPOT REDUCE
CAN I SPOT REDUCE Support the show [Find out more about us: https://bodybywally.com https://www.facebook.com/FitnessInAugusta]
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UNDERSTANDING FACTORS in FITNESS SUCCESS, & INITIAL WEIGHT GAIN.
UNDERSTANDING FACTORS in FITNESS SUCCESS, & INITIAL WEIGHT GAIN. Support the show [Find out more about us: https://bodybywally.com https://www.facebook.com/FitnessInAugusta]
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WALKING BENEFITS
What Are the Benefits of Walking? Burn calories. Heart health. Lowers blood sugar. Joint pain. Immunity. Energy boost. Mood enhancer. Increased life span. Walking is a form of low impact, moderate intensity exercise that has a range of health benefits and few risks. As a result, the CDC recommend...
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PROTEIN BARS, SHAKES & HEALTHY SNACKS
PROTEIN BARS, SHAKES & HEALTHY SNACKS Support the show [Find out more about us: https://bodybywally.com https://www.facebook.com/FitnessInAugusta]
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IS IT TRUE THAT THE MORE I SWEAT DURING EXERCISE, THE MORE FAT I LOSE?
Is it true that the more I sweat during exercise, the more fat I lose? Support the show [Find out more about us: https://bodybywally.com https://www.facebook.com/FitnessInAugusta]
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CAN SPORTS DRINKS HELP YOU EXERCISE MORE SAFELY AND EFFECTIVELY?
Can Sports drinks help you exercise more safely and effectively? Support the show [Find out more about us: https://bodybywally.com https://www.facebook.com/FitnessInAugusta]
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NEGATIVE MOVEMENT EXERCISES
A negative repetition is the repetition of a technique in weight lifting in which the lifter performs the eccentric phase of a lift. Support the show [Find out more about us: https://bodybywally.com https://www.facebook.com/FitnessInAugusta]
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ISOMETRICS
THE FOUNDATION OF STRENGTH Support the show [Find out more about us: https://bodybywally.com https://www.facebook.com/FitnessInAugusta]
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WHAT TYPE OF TRAINING DO I NEED TO GET STRONGER?
What type of training do I need to get stronger? EXAMPLE OF A WAY TO TRAIN, NOT DEFINITIVE: 2 Days Per Week: Major Muscles: 5-9 SETS; 6-12 REPS Minor Muscles: 4-6 SETS of 8-12. MONDAY & THURSDAY: Legs - Chest – Triceps. TUESDAY & FRIDAY: Back/Traps – Shoulders - Biceps. 3 Days Per Week: Major...
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NEW YEARS RESOLUTIONS
HERE’S WHY SO MANY FAIL SO SOON: Your goals aren’t clear. You feel overwhelmed. You feel discouraged. You’re not ready to change. ...and much more! Support the show [Find out more about us: https://bodybywally.com https://www.facebook.com/FitnessInAugusta]
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I JUST STARTED EXERCISING; SO WHY AM I GAINING WEIGHT?
Support the show [Find out more about us: https://bodybywally.com https://www.facebook.com/FitnessInAugusta]
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IS WEIGHT-GAIN INEVITABLE AS YOU AGE.
Support the show [Find out more about us: https://bodybywally.com https://www.facebook.com/FitnessInAugusta]
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Calories & Protein THERMOGENIC Effect
Support the show [Find out more about us: https://bodybywally.com https://www.facebook.com/FitnessInAugusta]
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My take on PLANKS
PLANKS Support the show [Find out more about us: https://bodybywally.com https://www.facebook.com/FitnessInAugusta]
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My take on EXERCISE REST DAYS
EXERCISE REST DAYS Support the show [Find out more about us: https://bodybywally.com https://www.facebook.com/FitnessInAugusta]
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REST TIME BETWEEN EXERCISES & SETS
My Take On: REST TIME BETWEEN EXERCISES & SETS Support the show [Find out more about us: https://bodybywally.com https://www.facebook.com/FitnessInAugusta]
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My Take On: IT'S HARD FOR ME TO BE CONSISTENT WORKING OUT & EATING RIGHT
It's hard for me to be consistent working out and eating right. Support the show [Find out more about us: https://bodybywally.com https://www.facebook.com/FitnessInAugusta]
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My Take On: I'M NOT A MORNING PERSON; & I don't like training at night; what do I do?
I'm not a morning person and I don't like training at night; what do I do? Support the show [Find out more about us: https://bodybywally.com https://www.facebook.com/FitnessInAugusta]
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My Take On: THE BIGGEST MISTAKES PEOPLE MAKE @ THE GYM
The biggest mistakes people make at the gym Support the show [Find out more about us: https://bodybywally.com https://www.facebook.com/FitnessInAugusta]
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My Take On: CAN I EXERCISE WHEN SICK
Can I exercise when sick. Support the show [Find out more about us: https://bodybywally.com https://www.facebook.com/FitnessInAugusta]
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My Take On: OBESITY & LIFTING WEIGHTS
Obesity and Lifting Weights Support the show [Find out more about us: https://bodybywally.com https://www.facebook.com/FitnessInAugusta]
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My Take On: DETOXING
Detoxing Support the show [Find out more about us: https://bodybywally.com https://www.facebook.com/FitnessInAugusta]
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My Take On: EXERCISES FOR RUNNERS
Exercises for Runners Support the show [Find out more about us: https://bodybywally.com https://www.facebook.com/FitnessInAugusta]
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My Take On: SHOULD I EXERCISE WITH A BAD BACK
Should I exercise with a bad back. Support the show [Find out more about us: https://bodybywally.com https://www.facebook.com/FitnessInAugusta]
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My Take On: PRE-WORKOUT MEALS
Pre-workout meals Support the show [Find out more about us: https://bodybywally.com https://www.facebook.com/FitnessInAugusta]
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My Take On: SHOULD I EXERCISE WITH BAD KNEES
Should I exercise with Bad Knees. Support the show [Find out more about us: https://bodybywally.com https://www.facebook.com/FitnessInAugusta]
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My Take On: TONING YOUR ARMS
Toning your Arms Support the show [Find out more about us: https://bodybywally.com https://www.facebook.com/FitnessInAugusta]
About this show
FORGED IN FITNESS: Real Strength, Sound Nutrition, and Unshakable Resolve — Built for Longevity
AKA: BODY BY WALLY Personal Fitness Training LLC exposes the reality of practical fitness, exercise, and diet strategies, debunking common myths in a cluttered industry. Despite annual sales of around 5 million diet books, obesity rates remain high. Our podcast, drawing on over fivedecades of Wally's experience in fitness disciplines such as calisthenics [1,000 pushups in about 1 hour at age 68], Shotokan Karate, bodybuilding, and the specialized techniques of isometrics and negatives, aims to inform, educate, and motivate.
Wally’s background includes training with notable figures such as Rick M., a Uechi-ryū champion, and Dr. Arthur Jones, the inventor of Nautilus gym equipment. He also draws inspiration from Charles Atlas, Jack LaLanne, and Bruce Lee.
Wally continues to blend old-school methods with modern science through circuit and interval t
Hosted by
Wally