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Konten disediakan oleh Philip Pape, Evidence-Based Nutrition Coach & Fat Loss Expert, Philip Pape, Evidence-Based Nutrition Coach, and Fat Loss Expert. Semua konten podcast termasuk episode, grafik, dan deskripsi podcast diunggah dan disediakan langsung oleh Philip Pape, Evidence-Based Nutrition Coach & Fat Loss Expert, Philip Pape, Evidence-Based Nutrition Coach, and Fat Loss Expert atau mitra platform podcast mereka. Jika Anda yakin seseorang menggunakan karya berhak cipta Anda tanpa izin, Anda dapat mengikuti proses yang diuraikan di sini https://id.player.fm/legal.
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3 Proven Strategies to Master Body Recomposition (Lose Fat and Gain Muscle) | Ep 262

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Manage episode 457715721 series 2997456
Konten disediakan oleh Philip Pape, Evidence-Based Nutrition Coach & Fat Loss Expert, Philip Pape, Evidence-Based Nutrition Coach, and Fat Loss Expert. Semua konten podcast termasuk episode, grafik, dan deskripsi podcast diunggah dan disediakan langsung oleh Philip Pape, Evidence-Based Nutrition Coach & Fat Loss Expert, Philip Pape, Evidence-Based Nutrition Coach, and Fat Loss Expert atau mitra platform podcast mereka. Jika Anda yakin seseorang menggunakan karya berhak cipta Anda tanpa izin, Anda dapat mengikuti proses yang diuraikan di sini https://id.player.fm/legal.

Try MacroFactor FREE with my code WITSANDWEIGHTS.

--
This is a replay of Ep 166. Originally aired on April 23, 2024 as: The Body Recomposition Blueprint (Recomp to Build Muscle and Lose Fat at the Same Time)

Are you feeling lost in the calorie counting maze for body recomposition? Struggling to juggle muscle gain and fat loss at the same time? Tired of the yo-yo effect after dieting?
In this episode, Philip (@witsandweights) talks about body recomposition and strategies for muscle gain and fat loss. He emphasizes patience and consistency, starting with maintenance calories for beginners and slower recomp for experienced individuals. Philip also dives into caloric balance, setting and adjusting calorie targets, and optimizing macronutrient ratios for muscle growth and fat loss. He emphasizes the importance of peri-workout nutrition to support muscle growth through strategic protein and carbohydrate consumption.
Philip also stresses that strength training is crucial to body recomposition and long-term fat loss. He shares principles of effective strength training, including progressive overload and proper exercise techniques. He also touches on the hormonal benefits of strength training, like elevated testosterone and growth hormones.
Philip advocates a holistic approach to body recomposition, incorporating nutrition, training, mindset, and lifestyle factors. He encourages celebrating small victories, staying dedicated, and trusting the process towards achieving your desired physique.
Today, you’ll learn all about:

  • Common misunderstanding about body recomp
  • Underlying body recomp mechanisms
  • Three categories of body recomp
  • Using nutrition for body recomposition
  • Setting your macros
  • The significance of effective strength training
  • Benefits of proper training and building muscle mass
  • Peri-workout nutrition
  • Optimizing health and hormone status
  • The importance of mindset

Episode resources:

Support the show

👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:
https://witsandweights.com/free-call

🎓 Get your first challenge FREE (plus 40% off for life) in Wits & Weights Physique University (WWPU) using code POD40

👥 Join our Facebook community for live Q&As & support
👋 Let's connect! Ask a question, get my FREE newsletter, or find me on Instagram
📱 Try MacroFactor for free with code WITSANDWEIGHTS.
🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs
🫙 Get 20% off Legion supplements with code WITSpod

  continue reading

Chapter

1. 3 Proven Strategies to Master Body Recomposition (Lose Fat and Gain Muscle) | Ep 262 (00:00:00)

2. Body Recomposition Blueprint (00:00:01)

3. Achieving Body Recomposition (00:07:11)

4. Efficient Body Recomposition Strategies (00:14:19)

5. Nutrition Strategies for Body Recomp (00:20:51)

6. Training Principles for Effective Body Recomposition (00:29:27)

7. Mastering the Mindset for Body Recomp (00:39:45)

420 episode

Artwork
iconBagikan
 
Manage episode 457715721 series 2997456
Konten disediakan oleh Philip Pape, Evidence-Based Nutrition Coach & Fat Loss Expert, Philip Pape, Evidence-Based Nutrition Coach, and Fat Loss Expert. Semua konten podcast termasuk episode, grafik, dan deskripsi podcast diunggah dan disediakan langsung oleh Philip Pape, Evidence-Based Nutrition Coach & Fat Loss Expert, Philip Pape, Evidence-Based Nutrition Coach, and Fat Loss Expert atau mitra platform podcast mereka. Jika Anda yakin seseorang menggunakan karya berhak cipta Anda tanpa izin, Anda dapat mengikuti proses yang diuraikan di sini https://id.player.fm/legal.

Try MacroFactor FREE with my code WITSANDWEIGHTS.

--
This is a replay of Ep 166. Originally aired on April 23, 2024 as: The Body Recomposition Blueprint (Recomp to Build Muscle and Lose Fat at the Same Time)

Are you feeling lost in the calorie counting maze for body recomposition? Struggling to juggle muscle gain and fat loss at the same time? Tired of the yo-yo effect after dieting?
In this episode, Philip (@witsandweights) talks about body recomposition and strategies for muscle gain and fat loss. He emphasizes patience and consistency, starting with maintenance calories for beginners and slower recomp for experienced individuals. Philip also dives into caloric balance, setting and adjusting calorie targets, and optimizing macronutrient ratios for muscle growth and fat loss. He emphasizes the importance of peri-workout nutrition to support muscle growth through strategic protein and carbohydrate consumption.
Philip also stresses that strength training is crucial to body recomposition and long-term fat loss. He shares principles of effective strength training, including progressive overload and proper exercise techniques. He also touches on the hormonal benefits of strength training, like elevated testosterone and growth hormones.
Philip advocates a holistic approach to body recomposition, incorporating nutrition, training, mindset, and lifestyle factors. He encourages celebrating small victories, staying dedicated, and trusting the process towards achieving your desired physique.
Today, you’ll learn all about:

  • Common misunderstanding about body recomp
  • Underlying body recomp mechanisms
  • Three categories of body recomp
  • Using nutrition for body recomposition
  • Setting your macros
  • The significance of effective strength training
  • Benefits of proper training and building muscle mass
  • Peri-workout nutrition
  • Optimizing health and hormone status
  • The importance of mindset

Episode resources:

Support the show

👩‍💻 Book a FREE 15-Minute Rapid Nutrition Assessment:
https://witsandweights.com/free-call

🎓 Get your first challenge FREE (plus 40% off for life) in Wits & Weights Physique University (WWPU) using code POD40

👥 Join our Facebook community for live Q&As & support
👋 Let's connect! Ask a question, get my FREE newsletter, or find me on Instagram
📱 Try MacroFactor for free with code WITSANDWEIGHTS.
🏋️‍♀️ Download Boostcamp for free for evidence-based workout programs
🫙 Get 20% off Legion supplements with code WITSpod

  continue reading

Chapter

1. 3 Proven Strategies to Master Body Recomposition (Lose Fat and Gain Muscle) | Ep 262 (00:00:00)

2. Body Recomposition Blueprint (00:00:01)

3. Achieving Body Recomposition (00:07:11)

4. Efficient Body Recomposition Strategies (00:14:19)

5. Nutrition Strategies for Body Recomp (00:20:51)

6. Training Principles for Effective Body Recomposition (00:29:27)

7. Mastering the Mindset for Body Recomp (00:39:45)

420 episode

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