We’ve all heard the conflicting advice: some say you need to pick one goal — fat loss or muscle gain - while others claim you can do both. So… what’s the truth? Is it an ideal dream, false promise, or genuine possibility?
In this episode, we break down the reality of body recomposition — when it’s actually possible to build muscle and lose fat at the same time, and what it takes to make that happen.
Whether you’re new to lifting, setting your next fitness goal, or trying to make sense of your progress (or lack thereof), this conversation will help you understand what’s realistic (both in theory AND FOR YOU) — and what’s just social media hype.
0:00 Intro
02:18 Why It’s A Confusing Topic
05:20 Defining & Understanding Body Recomposition
07:12 When Is It Possible? [4 Scenarios]
13:02 Requirements for Successful Body Recomp [5 Things]
20:53 Measuring Body Recomp [How Do You Know?]
24:27 When Body Recomp Isn’t Likely
26:35 A Singular Strategy, Not Flip Flopping Between Two
28:15 Mindset Tip: Choosing A Lane and Going All In
29:39 The Catch-22
30:16 Wrap-Up
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