Ep 12: Gaining Weight to Get Lean

It seems that everyone wants to get “lean” these days. There’s almost an obsession with six-pack abs, visual muscularity, and thinness if you’re to believe the legions of fitness influencers who appear ready for an instant photo shoot on any given day. I’ve got nothing against maintaining a healthy weight, and in fact this podcast is all about finding a sustainable way to get stronger, build muscle, and stay healthy. But if you were to ask yourself, “what exactly is my goal when it comes to body composition?,” most of us would answer that we want to be lean, as in lower our body fat percentage. The reasons why are many, from improved performance and cardiovascular health to just feeling and looking good, often measured by whether we can fit into our favorite pair of pants again. But it often leads to a cycle of aggressive dieting and gaining back the weight (and then some) in an attempt to “see our abs” rather than a steady, consistent approach that results in “leanness” without the extreme dieting, hunger, and disappointment at failing to reach this coveted goal. Today I want to talk about a refreshingly sustainable, enjoyable approach to getting lean by gaining weight! This episode is all about the benefits of using a nice, long building phase to develop muscle, increase your metabolism, and set yourself up for a much easier dieting phase later on. You’ll be able to perform better in the gym, eat more, and eventually reach your goal without (as much) suffering. Timestamps: 00:00 - Intro 02:47 - The right and wrong ways to get "lean" 09:22 - Why gaining weight is the sustainable approach 20:58 - Recent successful 15-week building phase 39:11 - Listener Q&A: wearables, calories, and dieting Support 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