Advertise on podcast: Make Fitness Make Sense

In this quick crossover episode, coach JK talks about leverage: Using your current habits, skills, and resources to help you move forward. ------ 7-day trial of 3-day full body program ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ 7-day trial of 4-day lower/upper split program ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Subscribe for a free weekly workout (email) ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@coachJKmcleod⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Email: [email protected]

In this episode, coach JK makes sense of: - Are free weights or machines better for building strength and muscle? - Does more core engagement make an exercise better? - Advantages and trade-offs of each, including equipment, setup, and training at home. - Are machines only for beginners, and what does “functional” actually mean? - Two ways to evaluate your exercise choices and track progress. Research referenced: https://pubmed.ncbi.nlm.nih.gov/37582807/ ----- 7-day trial of 3-day full body program ⁠⁠⁠⁠⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠⁠⁠⁠⁠ 7-day trial of 4-day lower/upper split program ⁠⁠⁠⁠⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠⁠⁠⁠⁠ Subscribe for a free weekly workout (email) ⁠⁠⁠⁠⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠⁠⁠⁠⁠ Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠@coachJKmcleod⁠⁠⁠⁠⁠⁠⁠⁠⁠ Email: [email protected]

On this episode, Coach JK makes sense of: - Is it true that doing squats after eating can help lower blood sugar? - Can walking after meals help with digestion, too? - Should you be upset if your dietitian uses AI to create your meal plan? - Is it okay to eat late at night if you haven't reached your protein goal? This week's "JK's not kidding": Your bodyweight boot camp and StairMaster session aren't an active recharge day. Research referenced: Post-meal exercise and blood glucose (2023) Post-meal walking and digestive symptoms (2021) ----- 7-day trial of 3-day full body program ⁠⁠⁠⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠⁠⁠⁠ 7-day trial of 4-day lower/upper split program ⁠⁠⁠⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠⁠⁠⁠ Subscribe for a free weekly workout (email) ⁠⁠⁠⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠⁠⁠⁠ Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠@coachJKmcleod⁠⁠⁠⁠⁠⁠⁠⁠ Email: [email protected]

In this episode, Coach JK makes sense of: - Do you really need two hours in the gym, or is 45 minutes to an hour enough? - Can you lose weight or body fat without going to the gym? - If a program says “8 reps,” how do you decide what weight to use? - What are the benefits of a personal trainer if you already know how to work out and only need help “eating clean”? - Does body recomposition mean fat turns into muscle? This week’s “JK’s Not Kidding” segment: What if you like variety and experimenting with your workouts, but don’t like following a structured program? ------ 7-day trial of 3-day full body program ⁠⁠⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠⁠⁠ 7-day trial of 4-day lower/upper split program ⁠⁠⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠⁠⁠ Subscribe for a free weekly workout (email) ⁠⁠⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠⁠⁠ Instagram: ⁠⁠⁠⁠⁠⁠⁠@coachJKmcleod⁠⁠⁠⁠⁠⁠⁠ Email: [email protected]

In this comment and response episode, coach JK makes sense of: - Building strong legs without barbell back squats - Planning recharge days before you feel wiped out - Noticing what better eating does for your workouts and daily life - Getting honest about the goal you actually want ------- 7-day trial of 3-day full body program ⁠⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠⁠ 7-day trial of 4-day lower/upper split program ⁠⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠⁠ Subscribe for a free weekly workout (email) ⁠⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠⁠ Instagram: ⁠⁠⁠⁠⁠⁠@coachJKmcleod⁠⁠⁠⁠⁠⁠ Email: [email protected]

This episode makes sense of: - How to think about weight gain when some of it may be muscle, - Why feeling exhausted after losing 60 pounds might not be a motivation problem - How identifying your “high-risk days” can help you stay consistent without constantly needing to lock back in. Plus, the debut of a new segment JK’s Not Kidding, with a serious conversation about boundaries, unsupportive people, and the limits of planning around a difficult environment. ------ 7-day trial of 3-day full body program ⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠ 7-day trial of 4-day lower/upper split program ⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠ Subscribe for a free weekly workout (email) ⁠⁠⁠⁠⁠HERE⁠⁠⁠⁠⁠ Instagram: ⁠⁠⁠⁠⁠@coachJKmcleod⁠⁠⁠⁠⁠ Email: [email protected]

In this Ride With Me to the Gym crossover episode, Coach JK talks about recording your lifts in the gym. How can you use video to check your form and track progress without ignoring gym rules or making other people uncomfortable? A few simple ways to use video as a tool to get better while still respecting the space around you. -------- 7-day trial of 3-day full body program ⁠⁠⁠⁠HERE⁠⁠⁠⁠ 7-day trial of 4-day lower/upper split program ⁠⁠⁠⁠HERE⁠⁠⁠⁠ Subscribe for a free weekly workout (email) ⁠⁠⁠⁠HERE⁠⁠⁠⁠ Instagram: ⁠⁠⁠⁠@coachJKmcleod⁠⁠⁠⁠ Email: [email protected]

In this comment-and-response episode, Coach JK makes sense of: - Using a timer versus judging when you’re ready for your next set - Realistic rest periods for compound lifts, accessory work, and supersets -Closing the gap between your current habits and your ideal targets - Why joining the 4 a.m. club starts with what happens the night before - The important difference between doing the bare minimum and finding your minimum effective dose Link to survey referenced in today's episode: https://pubmed.ncbi.nlm.nih.gov/39205815/ -------- 7-day trial of 3-day full body program ⁠⁠⁠HERE⁠⁠⁠ 7-day trial of 4-day lower/upper split program ⁠⁠⁠HERE⁠⁠⁠ Subscribe for a free weekly workout (email) ⁠⁠⁠HERE⁠⁠⁠ Instagram: ⁠⁠⁠@coachJKmcleod⁠⁠⁠ Email: [email protected]

In this Q&A episode, Coach JK makes sense of: - How to maintain muscle while losing body fat - Whether progressive overload still matters during a calorie deficit - What happens when your food intake can’t support your training - How to adjust your workouts if you feel like your shoulders are getting too bulky - The difference between educating a client and qualifying someone to coach others ------ 7-day trial of 3-day full body program ⁠⁠HERE⁠⁠ 7-day trial of 4-day lower/upper split program ⁠⁠HERE⁠⁠ Subscribe for a free weekly workout (email) ⁠⁠HERE⁠⁠ Instagram: ⁠⁠@coachJKmcleod⁠⁠ Email: [email protected]

In this crossover episode, JK responds to this post: "As someone fairly new to health and fitness, can someone please explain to me how the **** y'all can afford to own many multiple flavors of protein powders that cost $50-$75 a pop?..." ----- 7-day trial of 3-day full body program ⁠HERE⁠ 7-day trial of 4-day lower/upper split program ⁠HERE⁠ Subscribe for a free weekly workout (email) ⁠HERE⁠ Instagram: ⁠@coachJKmcleod⁠ Email: [email protected]

In this Q&A episode, Coach JK helps make sense of: - Full-body workouts versus body-part splits - How to make a repeated workout more effective - When focusing on a specific muscle group may require more training volume - Making fitness work while caring for a toddler or managing a changing schedule - The biggest programming mistake JK made as a new personal trainer - Where the seasonal cycle of bulking and cutting comes from JK also announces the official launch of his Signature Strength and Physique programs, with three-day and four-day training options available through TrainHeroic. 7-day trial of 3-day full body program HERE 7-day trial of 4-day lower/upper split program HERE Subscribe for a free weekly workout (email) HERE Instagram: @coachJKmcleod Email: [email protected]

In this Q&A episode, Coach JK makes sense of: - Why a calorie target that worked before may no longer create the same deficit - What to assess before deciding that a new workout schedule is not working - Why being busier does not always mean being more active - The problem with drawing conclusions from a couple of weigh-ins - Why “simple” fitness advice is not always easy or helpful - How social media strips away the context that good coaching requires ----------------------------- Join the list to get your FREE weekly workout: ⁠https://join.jkmcleod.com/emails ⁠Instagram: ⁠@coachJKmcleod⁠ Email: [email protected]

In this comment-and-response episode, Coach JK makes sense of: - Why a challenging week can reveal whether your training plan is sustainable - What may be behind bloating and scale weight increases after eating more protein- Why increasing protein does not have to begin with supplements - How to start when the fear of failing has kept you stuck - Four books that can help bring structure to a focused fitness and reset- Why every short-term challenge needs a plan for what happens afterward Mentioned in today's episode: Your Strongest Body podcast w/Betsy Foster (JK guest conversation) Join the list to get your FREE weekly workout: https://join.jkmcleod.com/emails Instagram: @coachJKmcleod Email: [email protected]

In this Q&A episode, Coach JK answers questions about building strength, improving cardio, and deciding whether fitness-tracking technology is worth the investment. Topics covered include: - What actually counts as progressive overload - Whether you need to progress on every exercise during every workout - Why muscle soreness isn’t proof that your workout was effective - How run-walk intervals can help you build your running capacity - When a WHOOP subscription may be worthwhile - When fitness trackers become “emotional support data” instead of useful information ----- Join the weekly workout email list: ⁠https://join.jkmcleod.com/emails⁠ Instagram: ⁠@coachJKmcleod⁠ Email: [email protected] YouTube: @MakeFitnessMakeSensePod

What happens when you improve your eating habits but the scale still goes up? Do you need pre-workout? And should every workout be better than the last? In this Q&A episode, Coach JK covers five topics: - Why “eating healthier” doesn’t always lead to immediate weight loss - The difference between observing and judging people in the gym - What to do when weights feel harder than they did the week before - Whether pre-workout is actually necessary - How to find evidence that an online trainer can deliver what they promise This is a practical conversation about scale fluctuations, workout expectations, supplement FOMO, and choosing a coach you can trust. ----- Join the weekly workout email list: https://join.jkmcleod.com/emails Instagram: @coachJKmcleod Email: [email protected]