x

75% of people globally want unbiased news (Pew Research) but are concerned they're not getting that.

Get balanced coverage with Symby. See how stories are covered across diverse outlets and spot when one side covers a story the other skips.

PODCAST

Weights and Plates Podcast

Starting Strength Coach and Registered Dietitian Robert Santana shares his knowledge of all things diet, training, barbells, and more.

health & fitness nutrition

All Episodes

01:02:32

#25 - The Restaurant Trap: Secrets from the...

Weights and Plates Podcast ·

2022/04/08

Today Robert and Trent welcome the first guest to Weights & Plates -- Chef Andrea Wild. Drea is a professional chef with a passion for bridging the knowledge gap between professional cooking and good nutrition. She explains the difference between how chefs in a commercial kitchen approach preparing and seasoning food and how the average person at home prepares meals. Turns out, the restaurant is a great place for having an incredibly flavorful experience but a terrible place to get good nutrition

en

51:24

#24 - Bro'ing Out: Accessory Lifts for the Strength...

Weights and Plates Podcast ·

2022/03/24

Admit it, you like to bro out! You know, catch a pump doing fifteen different types of curls, tricep pushdowns, face pulls... it's ok, we all love to do some curls for the girls. But, it's important we don't confuse fun exercises for productive strength training, which occurs with the big compound lifts: squats, presses, bench press, and deadlifts. That said, is there ever a time for accessory lifts in a strength training program? It turns out... yes! Accessory lifts can be used for a variety of

en

01:02:39

#23 - Food & Macros in Times of Scarcity

Weights and Plates Podcast ·

2022/03/11

Time are... interesting these days, and food is getting more expensive and scarce every day. We all want to stay strong and healthy, but protein and supplements are becoming budget killers for many. So, how much do we really need to eat to sustain a reasonably high performance training program? Robert and Trent offer some ideas about macros, inexpensive foods, and important tools and cookware that can save you money in the long run. Items mentioned in this episode: Zojirushi Neuro Fuzzy rice

en

01:10:48

#22 - Peaking for Performance, and Debunking the...

Weights and Plates Podcast ·

2022/02/25

Robert and Trent discuss the concept of peaking, that is, preparing yourself for a maximum performance or athletic event on a given day, such as a meet or competition. Training involves periods of carefully dosed stress (workouts) followed by periods of recovery (sleep and food), which together create an adaptation (you get stronger, and/or more conditioned). Through this SRA cycle, your fitness and fatigue will oscillate. Peaking for an athletic performance requires you to dissipate as much fatigue

en

57:12

#21 - Macro Tracking: Going from Training Wheels to...

Weights and Plates Podcast ·

2022/02/12

If you want to make a positive change in your bodyweight or body composition, it's hard to avoid tracking your macro intake. At some point you've got to understand what you are taking in day to day, to establish a baseline of nutrients from which you can then make changes. It's kinda like a budget -- before you start making changes to your spending habits, it really helps to know where your dollars are already going. That said, macro tracking has its pitfalls, too. The data you need to track

en

01:38:49

#20 - Everything You Need to Build a Killer Home Gym

Weights and Plates Podcast ·

2022/01/28

Robert and Trent nerd out about every lifter's favorite topic -- gym equipment! Bars, racks, plates, accessories... they discuss everything you need to build a simple but extremely flexible and useful home gym where you can make gains for years. As with any of this equipment of this nature, there are certain tips and tricks you learn over years of experience, and Robert and Trent share their thoughts on the best equipment configurations on the market today. Weights & Plates:

en

57:28

#19 - Part-Time Dieting Is Killing Your Progress (and...

Weights and Plates Podcast ·

2022/01/14

It's another New Year, and another chance for millions of resolutioners to finally get fit and lose the weight. Many are destined to fail, as we all know (or may have experienced ourselves), and one of the biggest reasons for failure is part-time dieting. Changing habits to eat less food is difficult, and people often succeed during the week only to come undone on the weekends with restaurant food, alcohol, and various social engagements. Santana offers some strategies to avoid the pitfall of

en

01:06:10

#18 - Set Points: Weight Loss, Bodyfat, and Managing...

Weights and Plates Podcast ·

2021/12/27

Anyone who has attempted to lose a significant amount of weight and/or body fat knows that the process is not linear. The first few pounds tend to come off easy, the next few require a little effort and attention to detail... and the last few can be very difficult to lose, depending on how lean you are trying to get. This phenomenon is known as the set point, and everyone has one -- a point at which further progress becomes exceedingly difficult, if not impossible, without chemical assistance

en

47:58

#17 - The Importance of GPP and More Thoughts on...

Weights and Plates Podcast ·

2021/12/11

It's a busy time of the year. Thanksgiving just happened, and Christmas is upon us. While we are rushing to meet deadlines, wrap up projects for the year, buy gifts, and finalize travel plans, training often falls to the wayside. Sometimes all you can do is turn training into exercise, where the goal is simply to do some work and try to "maintain" (insofar as that is possible) what you have built during the year. By simplifying your lifting routine and some attention to your general fitness work, or

en

01:08:10

#16 - The Snacking Problem

Weights and Plates Podcast ·

2021/11/29

It's a modern phenomenon, perhaps the consequence of having an over-abundance of food in the Western world. We like to snack. And snacking often is the difference between gaining weight and losing weight, or maintaining weight. With a little attention and intention, however, you can stop snacking from killing your gains. Weights & Plates: https://weightsandplates.com Robert Santana on Instagram: @the_robert_santana Trent Jones: @marmalade_cream https://www.marmaladecream.com

en

01:10:45

#15 - Eating Out Without Busting Your Diet

Weights and Plates Podcast ·

2021/11/12

It's a fact of life in first-world countries: we eat out at restaurants, a lot. And we do it for a lot of reasons, besides the delicious food. Restaurants are social gathering places, places to blow off steam with friends after a busy week, to watch the game, or an experience to share with a significant other. Whatever the reason, eating out is a frequent experience for people. Weights & Plates: https://weightsandplates.com Robert Santana on Instagram: @the_robert_santana Trent Jones:

en

01:14:40

#14 - Managing Your Resources and Expectations:...

Weights and Plates Podcast ·

2021/11/01

Starting Strength Coaches Robert Santana and Trent Jones introduce the concept of intermediate and advanced training, and what to expect as you navigate the vast waters of programming therein. Most importantly, as you move further down the road of training advancement, the more carefully you must manage your training time, recovery, and outside-the-gym factors to continue making progress. PR's no longer occur in a linear fashion, and training results become unpredictable. Welcome to intermediate and

en

01:08:58

#13 - When It Ends: What to Expect as a Post-Novice...

Weights and Plates Podcast ·

2021/10/15

Many people love the novice linear progression because of it's simplicity and the fast results it achieves for those who actually run it as written and do the things necessary for growth outside the gym (i.e. eating and sleeping). But all things must come to an end, including the novice phase of training. The world of intermediate and advanced training is a confusing and complex one, where many lifters spin their wheels without making much progress. To understand how to navigate this new phase of

en

01:08:58

#12 - Sugar: A Dietary Evil, or Just Misunderstood?

Weights and Plates Podcast ·

2021/10/01

Sugar has gotten a bad rap the over the last decade and counting, and it's still common to hear diet gurus excoriate the evils of sugar, particularly refined sugars found in processed food in the Western world. As Robert and Trent discuss, the role that sugar, and carbohydrates in general, play in the diet is often misunderstood. While it's common sense that one shouldn't drink a bunch of Cokes every day, many people laser focus on eliminating sugar from their diet, at the expense of missing the

en

39:34

#11 - Training Around Sports and Recreation

Weights and Plates Podcast ·

2021/09/17

We get it -- training is not always fun, and a big reason you might be training is to get better at your chosen sport or activity. Whether it's BJJ, running, mountain biking, or a team sport like football or baseball, getting stronger is essential to improving at your sport. But you have to practice skills and condition too. Many people make the mistake of trying to get better at everything at once, which never works, but with some basic principles and smart planning you can arrange your training

en

55:53

#10 - Everything You Need to Know about PROTEIN

Weights and Plates Podcast ·

2021/09/03

It's probably the most talked about macronutrient, and almost anyone you ask in health and fitness would say you need a lot of it -- protein. Nevertheless, many myths around protein consumption, timing, amino acid profile, and more still abound. Robert and Trent break down what you need to know about protein, how much you should be eating, and, perhaps most importantly, what you don't need to worry about! Weights & Plates: https://weightsandplates.com Robert Santana on Instagram:

en

01:02:21

#9 - Why "Maintenance" Is a Myth

Weights and Plates Podcast ·

2021/08/23

There's a notion among gym goers that one can simply train themselves to a certain level and then simply keep doing the same thing, workout after workout, to maintain what they have. This flies in the face of the principles of progressive overload, the Stress/Recovery/Adaptation cycle, and training in general, and has caused some confusion among people trying to achieve fitter, leaner bodies. In today's episode, Robert and Trent clear the air about the myth of "maintenance" and discuss why it's

en

01:02:36

#8 - How to Program During a Cut

Weights and Plates Podcast ·

2021/08/06

Starting Strength Coaches Robert Santana and Trent Jones discuss how to modify your programming during a cut. A cut implies that an athlete is in a caloric deficit to produce weight loss, and specifically body fat loss. Whenever you put yourself in a caloric deficit, you are essentially under-recovered, meaning that you have less ability to recover and adapt to intense training sessions in the gym. However, we still want to preserve muscle mass during the cut as much as possible. Consequently,

en

49:51

#7 - Strength Training Is Not Fat Loss Training

Weights and Plates Podcast ·

2021/07/23

Let's be real. Most people come to the gym so they can look better naked. For many people -- the so-called "skinny fat" demographic -- that's going to mean gaining muscle mass to improve their figure and lower their body fat percentage. For others that are legitimately overweight or obese, a BMI over 30, they need to also lose bodyweight to reduce their adipose tissue. Strength training is a great start for those folks, but it's not the end, and they need to make dietary changes as well. Weights &

en

01:10:09

#6 - The Danger in DIY: Why You Hire a Coach for Your...

Weights and Plates Podcast ·

2021/07/09

Robert Santana and Trent Jones are no strangers to the DIY concept, and embrace the idea of learning and trying things for yourself. With any do-it-yourself endeavor, however, you're going to encounter a fair amount of mistakes and setbacks in the process of learning a new skill. Fitness is no exception, and while a few have successfully DIY'd themselves to a high level of fitness, most people fail to achieve their fitness goals, especially over a long period of time (how many people do you know

en

106 results

Similar Podcasts

Доктор Тройняшкин

Доктор Тройняшкин

The Dry Eye Treatment PODCAST

Dry Eye Treatment

Différent et alors ?

PATRICK SULAY

Kyle Kingsbury Podcast

Kyle Kingsbury

The Real Weight Loss Coach

Matty Lansdown