On Purpose with Jay Shetty
Andy Galpin: 3 Ways to Lose Weight and Gain Muscle (the Fitness Plan You Will ACTUALLY Stick To)
Mon, 20 Jan 2025
What’s your biggest challenge with sticking to a fitness plan? What motivates you to stay consistent with workouts? Today, Jay welcomes Dr. Andy Galpin, a leading expert in human performance science, muscle physiology, and strength training, to guide you toward a healthier and more fulfilling life. Dr. Galpin shares practical insights grounded in science and years of experience training elite athletes, from Olympians to professional sports stars, offering advice that anyone can apply. Andy talks in-depth about the fitness fundamentals, starting with the importance of consistency and personalized routines over rigid approaches. Andy emphasizes the key pillars of fitness: looking good, feeling good, and performing well, tailoring these goals to individual needs and life circumstances. He explains how simple adjustments in routines, like incorporating progressive overload and balancing structured cardiovascular training with strength training, can yield transformative results. Andy and Jay provide actionable strategies for improving recovery, enhancing brain health, and battling common challenges like brain fog and stubborn fat; and breaks down the science of hydration, sleep, and nutrition while busting myths about intermittent fasting, the anabolic window, and the role of cardio. In this interview, you'll learn: How to Set Fitness Goals You’ll Actually Stick To How to Build Muscle Without Spending Hours at the Gym How to Balance Strength Training with Cardiovascular Exercise How to Improve Recovery with Better Sleep and Nutrition How to Prevent Burnout with Smarter Workouts How to Use Strength Training to Boost Longevity There’s no one-size-fits-all solution, and the key to success lies in finding what works for you, whether it’s starting with just one workout a week, improving your sleep habits, or focusing on better nutrition. With Love and Gratitude, Jay Shetty Join over 750,000 people to receive my most transformative wisdom directly in your inbox every single week with my free newsletter. Subscribe here. What We Discuss: 00:00 Intro 01:56 The Best Routine to Gain Muscles 06:34 What’s Your Fitness Goal? 14:39 Bad versus Good Fitness Coaching 20:50 What is the Pursuit of Fitness? 23:53 The Real Strength Training Process 32:17 Walking or Running? 42:09 Realistic Fitness Goal 43:42 Varying Recovery Requirements 48:29 Ideal Protein Intake 54:12 Post Exercise Anabolic Window 01:02:28 How Important is Proper Hydration? 01:08:55 How to Deal with Brain Fog 01:11:36 What’s Andy’s Schedule Like? 01:18:52 Is Evening Workout Effective? 01:23:17 Ideal Workout for PCOS and Menopause 01:29:26 Andy on Final Five Episode Resources: Andy Galpin | Website Andy Galpin | X Andy Galpin | Instagram Andy Galpin | Youtube Perform Podcast See omnystudio.com/listener for privacy information.
Chapter 1: What is the best routine for gaining muscle and losing weight?
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Chapter 2: What are the key factors for fitness success?
Chapter 3: How to set realistic fitness goals?
I wasn't super sore and I, okay, now you're a believer. Now I can get that two days a week to three. Now I can get you to invest $50 and get you a kettlebell at home. Okay, great. Like we can start pushing the pace here. If we do the opposite and we get these big, huge charges, That can work if you're an all-in type of person. You, maybe I could get you on that.
All right, let's get it personality-wise. But if that's not your personality, oftentimes that is a crash and burn by February or March. And that actually dissuades you probably more from starting again the next time. So for the general population, as an aggregate answer here, I want to find what is that single thing that stopped you from winning? And that's all I want to work on.
When we program this for our executive clients and all those, we look at the year. And we look at this whole thing and we use what we call a quadrant model. So the quadrant is you get 10 total points and you can choose to spend those 10 total points across four areas, right? So 10 total, not 40 total. Here are your four areas. And we do this practice before they start anything.
They don't get a workout before any of this question is answered. We go through this exercise. We lay out their answer. This gets posted on a note card. It goes in their most vulnerable place. This could be their office. Where's the point where it's going to, you were going to work out today and then you didn't. Is that your Netflix TV? Is that the office? Cause you wouldn't stop working.
Is it right? You get held accountable to that and we're going to hold you accountable to that. Here's what the quadrant looks like. Quadrant one is we'll just call it business. Whatever you do for your life and your finances, okay, that's business. Quadrant number two is social, family, relationships, whatever that means to you. Number three is your physical health.
Again, these are wide-ranging definitions and everyone gets to define it for themselves. Quadrant number four is recovery. So we start off by asking, and we always do this, and if you want to play along, you're welcome to. This is kind of fun sometimes. Let's do it. Great. Let's do that right now for you. So you got 10 total chips. Let's start with business.
Of your 10, how many do you want to spend? Let's say this is January and you're going to get kickstarted. Jay, what are you going to put in business?
And it's time? Am I thinking about it in terms of time or energy or?
It's all of it, right? So we intentionally keep it vague. If I say you got life energy.
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Chapter 4: What role does hydration play in fitness?
Chapter 5: How can sleep improve recovery and performance?
Chapter 6: What is the importance of strength training for longevity?
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You want to gain more muscle. You want to have more energy. You want to have more mental focus. Okay, why haven't you done that before? I want to find what is that single thing that stopped you from winning. And that's all I want to work on. Professor of kinesiology. Expert in muscle physiology. Dr. Andy Galpin. What's going to burn more calories? Walking a mile or running a mile? Running a mile.
A calorie is energy. Walking a mile, running a mile, it's the same thing.
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Chapter 7: How do we balance strength training with cardio?
But you give me those three things and most people are going to have a tremendous amount of success.
Absolutely. Thank you for that. I appreciate the refreshing answer and not having to be specific. And I agree with you. I think that's a very fair way to go. And it's actually the only truth and reality to it as well.
Yeah. You know, honestly, I have a hard time when I get questions like that because I want, at home as a listener, when I hear people on podcasts, I'm like, would you just give me like one question? So I'm sensitive to that. But the reality of it is, that's not the most honest answer. It's not the answer scientifically.
And me coaching people now, the people that I personally train, the non-athletes, it's not real. That's not really how I would approach them. So I tried to do my best to give an honest answer. And I know that's not always... as tangible, but it is the honest reality. Yeah.
If someone's listening right now and they're thinking fitness and strength are my big goals this year, how would you encourage them, like the people that you work with? If someone's like, Andy, train me now, coach me now, how should I be thinking about my goals over the next 12 months? How would you encourage them to think about it?
There's a handful of ways. We will always start at the top. Okay, what's our biggest constraint? And that sounds a little bit backwards, but we call these things performance anchors. So you want a goal, right? And I use the soccer example here, football, maybe if you're listening, you want to kick, you want a goal. And there's something in that way. There's a defender, there's a goalie there.
What's your goalie? And I'm saying that to say, is it finances? Is it time? Is it injury? Is it you've never been to the gym before and you're nervous? Because once I know that, the entire path I'm taking is going to be different based on that very first filter. You want to gain more muscle. You want to fill in all those blanks. Okay, why haven't you done that before?
Have you tried in the past and failed? Have you never tried? That's the biggest lever we have to work on. If it is a finance issue, I can't afford gym membership. Okay, got it. Now I'm going to take you on a totally different route. If it is unlimited finance, like, okay, now we're doing next level stuff. If it's somewhere in the middle, we have different answers.
So this could be a combination of saying, identify why you failed in the past or why you've never started. and overcome that barrier and I'm done. I'm gonna stop right there. That'll give me six months, right? In this initial case, in that person you laid out, I'm going back to what I said earlier. Adherence is number one and consistency over time.
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Chapter 8: What are common fitness myths?
And it's business, family.
Let's start with business. Health and? Recovery. Recovery, right. So business, and over what period of time? It doesn't matter. You define it. Okay. So I'd say, yeah, over the year. Let's do it a quarter. Quarter one. Over the quarter. Okay, yeah. So I'd say, honestly, where I'll probably prioritize would be like five.
Great. Yeah. Most common answer is five.
Okay.
By far the most common answer is five. Nobody wants to say six because in their head they go... Haven't got enough left. And no one knows it's not four. Yeah. Right. So we're at five for business. Now let's go on to relationships.
Relationships I'd say is... Well, my work... Business relationships are very strong in that sense. So my personal relationships, it's an easy one for me. My circle is small. So I'd say...
two okay great we're at seven right how many is your fitness two great now we have an obvious one left yeah a couple of rules we have on this one by the way what you just gave is by far the most common total answer right almost everybody has this problem there's issues with what you just said We never let recovery be less than half of our next highest category.
I'm happy you did two and one, that's great. Most people, recovery end up going to zero. What does recovery mean? It doesn't necessarily mean a massage or a sauna. Fine, that can be it. Recovery can be a night out with friends. Recovery can be, I need alone time. Recovery, tons of ways, but what is the thing that gives you energy back is what we're trying to go after.
Physical fitness, same sort of thing. There's always overlaps between these things. We will work through you on that one. So that routine you laid out says, fine, okay, you gave me two for physical fitness. I'm going to construct a program now that says this is at most 20% of Jay's energy. If I come then and get you with this program five days a week, I know I've lost already.
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