Download my free Nutrition 101 for Body Composition guide to implement these principles with exact calorie and macro targets:
https://www.witsandweights.com/free/nutrition-101-guide
--
Tired of regaining the weight or losing muscle every time you diet? Sick of feeling like garbage during fat loss phases?
Today I'm breaking down The 3+3 Model, a science-based framework for optimal fat loss that separates what you absolutely need from what's just nice to have.
Learn the 3 foundational elements you must have in place for effective fat loss (the non-negotiables), plus 3 powerful enhancers that can take your results to the next level (the optimizers).
This isn't about suffering through chicken and broccoli or earning your carbs with cardio. It's about engineering a fat loss process that preserves your hard-earned muscle, maintains your metabolic rate, and actually feels sustainable.
Main Takeaways:
Timestamps:
0:01 - Weight loss vs. fat loss and The 3+3 Model
4:12 - Non-Negotiable #1
7:41 - Non-Negotiable #2
11:02 - Non-Negotiable #3
15:05 - Optimizer #1
17:55 - Optimizer #2
20:56 - Optimizer #3
24:36 - How to put everything together
27:42 - Why a proper fat loss phase improves future muscle gain
29:11 - Final recap and tips to implement
📱 Get Fitness Lab - Philip’s science-based AI app for fat loss, muscle building, and strength training for people over 40. It adapts to your nutrition, recovery, and training to improve body composition without guesswork.
🎓 Try Physique University - Evidence-based nutrition coaching and strength training to help you lose fat, build muscle, and master your metabolism with support and accountability (free custom nutrition plan with code FREEPLAN).
👥 Join our Facebook community - Free fat loss, muscle building, and body recomposition strategies for adults over 40 who want practical, science-backed fitness guidance.
👋 Ask a questionor find Philip Pape on Instagram
