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Muscle for life

Podcast #97: Interview with Lyle McDonald on how women can improve fat loss

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Podcast #97: Interview with Lyle McDonald on how women can improve fat loss

In this podcast I interview the one and only…the inimitable Lyle McDonald.

Lyle is a health and fitness researcher and writer, and I have to say, one of my favorite authors in the space. He’s the first person that I found in my journey whose work really resonated with me, so it’s pretty cool to sit down and chat fitness with him.

What I like most about his work is not just that he really knows his stuff and deals with subjects very holistically, he also does a fantastic job breaking down dense, complex subjects in terms that anyone can understand.

In this interview, we talk about a subject that has consumed much of Lyle’s life for the last year and half or so, and that’s female fat loss.

Specifically, he breaks down how things differ between men and women in the realm of losing fat, and especially when we’re talking about getting really lean.

As Lyle points out, the fundamentals like energy and macronutrient balance are what they are, but the strategies that work beautifully for men wanting to get shredded won’t necessarily work as well for women.
In fact, you can count on them being far less effective, and Lyle dives into why, and what you women can do to squeeze the absolute most fat loss out of your diet and training.

I hope you like the interview!

Click here to download

TIME STAMPS

YouTube:

4:26 – How are women different from men?

22:40 – What are your top tips for better results in losing weight?

32:10 – Tips on the exercise component of weight loss.

38:04 – What is a refeed and does it help?

43:57 – Do flexible dieting and “If It Fits Your Macros” help?

1:19:55 – Where can people find you and your books?

SoundCloud:

7:20 – How are women different from men?

25:34 – What are your top tips for better results in losing weight?

35:04 – Tips on the exercise component of weight loss.

40:58 – What is a refeed and does it help?

46:51 – Do flexible dieting and “If It Fits Your Macros” help?

1:22:49 – Where can people find you and your books?

RELATED TO THIS PODCAST

How to Make Meal Plans That Work For Any Diet

How to Make the “If It Fits Your Macros” Diet Work For You

The Refeed Day: When Dieting Should Include Overeating and Why

You can also find this podcast in iTunes and the Windows Phone Podcasts Store:

itunes-podcast

windows-podcast

Did you enjoy this podcast? If so, please leave me a review. It keeps me going…

What did you think of this episode? Have any requests or suggestions? Let me know in the comments below!

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I'm Mike and I'm the creator of Muscle for Life and Legion Athletics, and I believe that EVERYONE can achieve the body of their dreams.

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  • Thanks for stopping by and checking out my article! I hope you enjoyed it.

    Feel free to comment below if you have any questions. I do my best to check and reply to every comment left on my blog, so don’t be shy!

    Oh and if you like what I have to say, you should sign up for my free weekly newsletter! You’ll get awesome, science-based health and fitness tips, delicious “guilt-free” recipes, articles to keep you motivated, and much more!

    You can sign up here:

    http://www.muscleforlife.com/s

    Your information is safe with me too. I don’t share, sell, or rent my lists. Pinky swear!

  • Андријана Марковић

    Dear Mike, you’re incredible and thank you for everything you’re doing. LOL the fitness industry probably doesn’t want people to know about you because you’re opening eyes and speaking the truth which sabotages their business with selling stuff to desperate people. I read your articles every day and everything I know about nutrition and fitness, I owe to you. I was struggling so much with weight and your tips helped me cut a lot of fat and be the closest I’ve ever been to having that dream body I always wanted and thought It was impossible. And all from your blogs and podcasts! I haven’t bought your book but I bet it’s awesome with everything women need to know in one place. The results of your clients are breathtaking. I recommend your site to all of my friends. Thank you 🙂

    • Thanks! I really appreciate your support. Glad to hear you’ve made such great progress and are sharing the knowledge with your friends. Keep up the great work.

  • Deana Rowley

    Listened to the podcast with Lyle today and had a few “aha” moments. I’m around 20%bf and last month I thought I’d restrict my calories to 1350 and guess what?, stoped my cycle almost instantly. Going on 2 months now without one and no weight loss! The other “aha” for me was why some weeks I felt like I could lift heavy and the following week I had to drop 20lbs off my deadlift! Realizing this is a real phenomenon women go thru due to hormones! I could never figure it out before! I have been scouring the internet lately to find this info. So glad I subscribe to your newsletter!

    • Anastasia Chouryguin

      THanks ofr sharing! It appears to greatly vary with individuals…and “energy availability, not energy balance” is the crux…its not so much BF % rather as he mentioned having the requisite energy / lb of lean body mass

      • Anastasia Chouryguin

        calories consumed – burned= energy available
        now listening also mentioning lean women are at risk to lose the cycle (ofc)

    • Glad you enjoyed the podcast, Deana!

  • Anastasia Chouryguin

    Yes, a generous and trustworthy site!
    What is the time span in which this re-partitioning of initial adipose abdominal deposition goes to hips and thighs? And i assume there it is all the harder to stir from…
    So there is sense in increasing low intensity work in the days following a high fat buffet…
    A bit of a hack at least? 😉
    Thanks for it all, productive interview!

    • Thanks!

      These are great questions and Lyle will answer them in detail in his upcoming book. Definitely bookmark his site to stay on top of it!

      • Anastasia Chouryguin

        Thanks for the heads up!
        I meant this (muscleforlife) site is generous and trustworthy 🙂

  • Anastasia Chouryguin

    “Carb is preferred rest fuel for women, fat is used more during exercise (relative to men) and more so during low intensity”
    Hope i understood that right, seems corroborated, women don’t do as well on high fat, low carb diets

  • Anastasia Chouryguin

    What would be the optimum breakdon for re-feeding?
    Distantly remember a Pubmed acticle showing subjects could fast (i forget the degree of severity) for up to 72 hrs w/o a decrease in metabolic rate.
    So perhaps sporadic 3-day fasts could be a good way to lose without the procedure of “long restriction the bulking so as to restore the metab rate”?

  • Anastasia Chouryguin

    Didnt know irrational takes of iifym and clean eating are so prevalent, youre expounding on it quite a bit!
    Personally inapplicable but evident that its liable to consume an absurd amount of attention, nerves, energy!

  • Lillian Rowlatt

    I can’t thank you and Lyle enough for finally providing the best discussion I’ve heard so far on female nutrition, hormones and body composition. As a female bodybuilder and fitness enthusiast, I’ve experience many of the frustrations women encounter having to weed through all the garbage and fluff out there, only to find that the majority of factual studies on health and fitness have been conducted on men for men. Finally a discussion about the very real fact that women’s bodies are built differently then men’s and therefore respond very differently to nutrition and exercise! Can’t wait to read the book and to hear more on this topic. Thanks again Mike for attacking the real issues!

    • YW! Glad you enjoyed the podcast and got a lot out of it 🙂

  • Thanks for stopping by and checking out my article. I hope you enjoyed it.

    Feel free to comment below if you have any questions. I do my best to check and reply to every comment left on my blog, so don’t be shy!

    Oh and if you like what I have to say, you should sign up for my free weekly newsletter! You’ll get awesome, science-based health and fitness tips, delicious “guilt-free” recipes, articles to keep you motivated, and much more!

    You can sign up here:

    http://www.muscleforlife.com/signup/

    Your information is safe with me too. I don’t share, sell, or rent my lists. Pinky swear!

  • Alice

    This podcast was really interesting. I am in the position of the small framed girl who has difficulty with 1300 calories and IIFYM. Keeping to 45C/30P/25F has been a challenge when all you have to work with is 37 grams of fat. I have tried going up on the fat but then the lower carb is even a bigger challenge. There’s just not a lot of wiggle room for us 5’1″ girls. I have thought about a reverse to increase my calorie intake but I just can’t get over the fear of increasing fat and getting discouraged. I lift about 3 days a week with a push/pull/legs that you describe in your book and trying a cut at 1300 calories (weigh about 128lb with 28% body fat). I’d like to cut down the fat first and then do a reverse but this 1300 calorie is definitely challenging. Is there something that I should be doing differently and I don’t see it?

    • Alice

      He says in his podcast that for girls like me IIFYM may not be an option but he doesn’t provide an alternative to fat loss. Any advice would be appreciated!

    • I totally understand Alice. Small woman that want to get really lean have it hardest in this regard.

      The key here is increasing your energy expenditure. Could we add in some cardio on top of the lifting?

      • Alice

        Will do! I started adding in boxing this week two times a week. How much do you think I could increase calorie intake by doing this and still remain in a cut? I think psychologically it’s hard for girls to increase their calorie intake! The fear takes over. 🙂

  • Bayo

    Great podcast with plenty of useful information as usual. However, I was disappointed that lyle incorrectly parroted “The Bell Curve” as evidence of the intellectual inferiority of black people, especially seeing as its totally unrelated to the topic at hand. It’s 2017, I’m trying to keep this short and not discuss the obvious problems with methodology used in the book, but it’s honestly pretty fucked up. And yes, I’ve been triggered

    • Whole other conversation, but I’m glad you liked the fat loss stuff!

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