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HBO and The Ringer's Bill Simmons hosts the most downloaded sports podcast of all time, with a rotating crew of celebrities, athletes, and media staples, as well as mainstays like Cousin Sal, Joe House, and a slew of other friends and family members who always happen to be suspiciously available.
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I’m excited to do another fun Q&A, all about the PHYSICAL side of fitness!
We’re talking lifting, cardio, muscle growth, and the questions that always seem to come up when you’re trying to “do it all.”
Maybe you’ve wondered whether your 10K steps and extra cardio are ruining your gains. Maybe you’ve thought you needed to overhaul your split (and change up your workouts every month), or you’re struggling with working out through burnout.
If any of that sounds familiar, this one’s for YOU.
Honestly, I don’t have a “set” answer for most of these questions, because it really comes down to your goals, and the season of life you’re in. There’s no one-size-fits-all - there never is when it comes to health and fitness!
Don’t overcomplicate this stuff - consistency, recovery, and intention will ALWAYS win, friend!
Episode recap:
- Why cardio won’t hurt your gains (but lack of rest & recovery will)
- Why there’s no “perfect” split for muscle growth
- How to approach your workouts if you’re struggling with burnout
- My thoughts on changing your workouts, strength training w/cardio, and Orange Theory
- Tracking your heart rate zone vs. calories burned during workouts
- What to do if you’re getting 8k steps/day, but still want to increase movement & hit your goals
- What to focus on if your goal is growing your glutes
- Why you don’t need to do a “mini-cut” to lose 2-3 pounds
Links/Resources:
- Grab your FREE Body Recomp Meal Prep Blueprint
- Listen to the Sol Fit Podcast
- Join FIT CLUB, my monthly membership with workouts you can do at home or the gym
- PRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)
- Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!
- Join my FREE Facebook group, Unf*ck Your Fitness
- Click HERE for my favorite fitness & life things!
Chapters
1. Welcome And Q&A Setup (00:00:00)
2. Cardio Volume Versus Muscle Gains (00:03:36)
3. Best Training Splits And What Matters (00:06:15)
4. ADHD, Burnout, And Training Sanity (00:12:06)
5. Programming Nuance: Change, Order, Circuits (00:17:10)
6. Heart Rate Zones, Cuts, And Calorie Focus (00:23:59)
7. Step Goals For Busy Schedules (00:26:20)
8. Three-Day Glute-Focused Framework (00:29:06)
9. Mini-Cuts, Seasons, And Sustainable Wins (00:31:15)
10. Key Takeaways And Closing (00:34:20)
217 episodes
