How to Lose Fat and Gain Muscle WITHOUT Bulking or Cutting (Jeff Hoehn) | Ep 309

Wits & Weights | Fat Loss, Nutrition, & Strength Training for Lifters

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2M ago 34:37

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Get the other part of this conversation on Jeff's podcast "The Mind Muscle Connection" to hear Philip discussing more aggressive approaches to body recomposition

Can you lose fat and build muscle at the same time, without gaining or losing weight, but instead by eating at maintenance calories to achieve the holy grail of body recomposition (aka "body recomp")?

Jeff Hoehn of The Mind Muscle Connection podcast and I break down what's possible and how to adjust your diet and training to create an environment for body recomp at maintenance. You'll learn the realities of this approach and who will benefit most from it.

This is one part of a special two-part collaboration. Don't miss the companion episode on Jeff's podcast where Philip covers slightly more aggressive approaches to body recomp.

Main Takeaways:

Is body recomposition at maintenance actually possible, and for whom?
The surprising truth about what happens to your weight during successful recomposition
Why your training approach matters more than you might think
The often-overlooked nutritional strategy that can make or break your results
How tracking progress differs when you're not focused on weight loss or gain
The hidden lifestyle factors that determine your recomp success
Why the maintenance approach might be more sustainable than traditional methods

Timestamps:

0:01 - What is "body recomp" at maintenance?
3:03 - The science behind simultaneous fat loss and muscle gain
5:28 - Who body recomposition at maintenance works best for
10:17 - Maintenance vs. slight surplus for muscle building
14:09 - Common problems and pitfalls with the maintenance approach
20:20 - How to track progress when the scale isn't changing much
24:45 - The value of tracking weight as data
28:19 - The role of lifestyle factors in successful body recomposition

Listen to the other part of this conversation on Jeff's podcast "The Mind Muscle Connection" to hear Philip discussing more aggressive approaches to body recomposition

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Chapters

1. Body Recomp at Maintenance Explained (00:00:00)

2. Who Benefits Most from Maintenance Approach (00:06:24)

3. Training and Nutrition Priorities (00:13:14)

4. Tracking Progress Beyond the Scale (00:19:26)

5. Finding Your True Maintenance (00:26:02)

6. Lifestyle Factors for Successful Recomposition (00:28:37)

469 episodes

#Fitness #Nutrition #Philip Pape #Training #Exercise #Workouts #Self-Improvement #Weight Loss #Podcasting Education #Health and Well-Being #Lift #Diet #Macro #Build Muscle #Fat Loss