Q&A: Fat Loss and Fitness - RPE/RIR, TDEE Explained (& More)
Capable & Worthy: Fitness, Nutrition, & Mindset for People Who Don't Want Life to SuckShow Notes
In today’s episode, we talk through some of the most common (and most misunderstood) questions we hear around training, nutrition, and recovery - especially when performance goals like half marathon training are on the table. We dig into how to balance running with strength training, why recovery and fueling matter more than people think, and why trying to chase fat loss during intense training is usually a losing game.
We also zoom out and get practical: separating movement from weight loss, understanding how your body actually burns energy (hello, TDEE), and clearing up gym confusion around split squats, wedges, and those mysterious acronyms like RPE and RIR. If you’ve ever wondered whether you’re training “hard enough,” overthinking calories burned, or feeling stuck in the gym, this episode is for you.
If you’ve been trying to “do it all” with your training, this is your reminder to pick a lane, fuel your body, and train with intention.
“Muscles don’t know reps or sets. They know stimulus, tension, and fatigue - and they respond to it.” - Amy Rudolph
“Running is a performance sport. You need fuel for that. Fat loss is the opposite of that.” - Iris Deadlifts
This week on Here’s the Deal: Fitness, Nutrition and Mindset for People Who Don’t Want Life to Suck: How many strength training days actually make sense during half marathon training The problem with mixing fat loss goals into intense endurance training The truth about steps, calories burned, and why exercise isn’t the driver of fat loss A simple breakdown of TDEE: BMR, NEAT, TEF, and where exercise really fits Split squats vs. Bulgarian split squats (and how to modify them without shame) What RPE and RIR actually mean - and how to use them to build real strength
Connect with Us: Iris Deadlifts on Instagram Amy Rudolph on Instagram Work with us at Beth Feraco Fitness
Thanks for tuning in to this week’s episode of Here’s the Deal: Fitness, Nutrition, and Mindset for People Who Don’t Want Life to Suck, where we challenge the common understanding of what it means and what it takes to be fit and healthy! If you enjoyed this episode, don’t forget to subscribe and leave a review wherever you listen to your favorite podcasts.
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