149- Building Muscle and Getting Lean with Mario Tomic

After the last year, many people found themselves without a place to exercise, and they watched many of their healthy habits disappear.Now that things are slowly opening back up, I've been receiving a lot of questions about how to lean out and what can be done to build muscles after a year of being sedentary.I brought on Mario Tomic to help guide us on good ways to get our health back, especially if we are busy with our careers and businesses.What To Expect From This Episode How the corporate work world sets people up for health consequences Methods to improve fitness, nutrition, and overall health Different ways to build muscle massHow to get lean and stay lean Shownotes* [0:00] Welcome to the Summit For Wellness Podcast* [1:30] How has having a computer science background helped Mario Tomic in the fitness industry* [7:15] Mario's experience in engineering is what gave him the idea that people in those industries need help with their health* [9:30] You can appear to have 'it all', but if you don't have your health, then you don't have much* [11:00] The environment you are in are a big factor for your health* [14:00] What is Mario's method to work on someone's overall health* [19:15] How does someone who is really busy with work find time for making health changes* [23:30] When you first start a lifting program, how much muscle can you build* [28:30] Age definitely makes it more difficult to build muscle, but you can still get a lot of gains* [33:00] What macronutrients should you change if you are trying to do a 'lean gain'* [35:30] What are Mario's thoughts on using wearables to track different measurements* [37:30] Which BMR formulas should be used to figure out how many calories someone is burning* [40:00] What would a training protocol to get down to 15% body fat look like* [42:30] Can you become too lean* [46:15] What is Mario Tomic's vision of health and what does he do to maintain that Resources From This EpisodeSome of these resources may contain affiliate links, which provides a small commission to me (at no extra expense to you).* Learn how exercise improves cognitive abilities* Learn how to minimize cramps while exercising* Learn different strategies to improve sleep quality Transcript For Episode (Transcripts aren't even close to 100% Accurate) Bryan Carroll: [00:00:15] getting lean and building muscle, or some of the common topics that I get questions about, especially after a year where a large portion of the population lost access to their gyms.And weren't very active. So to help me talk about ways to lean out. I brought on Mario Tomic onto the show. What's up everyone. I'm Bryan Carroll, and I'm here to help people move more, eat well and be adventurous. And Mario will be sharing different methods to build up lean mass and to lose weight. We'll also talk about how much muscle you realistically can build over time and how to incorporate exercise into a busy schedule.So let's get into my conversation with Mario Mario Tomic is a founder and head coach at  Tomic.com. He specializes in helping busy entrepreneurs and professionals get in the best shape of their lives and build a sustainable, healthy lifestyle. Long-term is computer science and engineering background combined with a deep passion for evidence-based fitness and behavior change is at...