In this week’s Live in the Tribe edition of the Tom the Trainer Fitness Over 40 Podcast, I dive deep into some incredibly practical questions from my free Facebook group, tackling everything from unexpected muscle soreness to protein strategy during a fat loss phase.
The episode kicks off with a deep dive into why your triceps might be sore after back day, especially if you’re doing dumbbell lat pullovers.
I break down how the triceps play a stabilizing role in overhead pulling movements and explain how stretched positions, tight tissues, and poor overhead mechanics can create delayed soreness in muscles you didn’t even realize you were taxing.
I then answer a thoughtful question from longtime client Miguel on how to structure protein intake during a deep-fat loss phase. I give a masterclass in nutrient periodization, explaining how to balance protein, carbs, and fats as calories drop, and when it's smart to adjust macros to preserve performance and recovery.
I also share insights into muscle mass, age-related needs, and how the body adapts over time to both higher and lower intakes, proving once again there’s no one-size-fits-all approach to nutrition.
The episode also covers the importance of sodium intake for performance and energy, especially for hard-training clients like Austin, who’s currently running my most demanding program. I discuss real-life signs of under-consuming salt, the fatigue that follows, and how something as simple as seasoning your food or adding electrolytes can turn things around quickly. Finally, I wrap up with a clear and candid take on core training, why I avoid Russian twists and crunches, how planks and side planks build real core strength, and how to properly progress or regress these movements based on your strength level. From smarter substitutions to technique tips, I lay out an entire framework for better, safer, and more effective core training.
If you're someone who wants deeper insights into training mechanics, macro strategy, recovery, and functional progressions, this is one of those episodes you’ll want to listen to twice.
And if you want to transform your body, message me the word "Coaching" on IG at Tomthetrainerfitness, Facebook at Tom Trainer Mouland, or book a Free Strategy Call 👉 https://tomthetrainerfitness.com/dominate to apply for coaching
Don't forget to join Tom the Trainer’s Tribe!
Have the best day ever!
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