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Content provided by Philip Pape, Evidence-Based Nutrition Coach & Fat Loss Expert, Philip Pape, Evidence-Based Nutrition Coach, and Fat Loss Expert. All podcast content including episodes, graphics, and podcast descriptions are uploaded and provided directly by Philip Pape, Evidence-Based Nutrition Coach & Fat Loss Expert, Philip Pape, Evidence-Based Nutrition Coach, and Fat Loss Expert or their podcast platform partner. If you believe someone is using your copyrighted work without your permission, you can follow the process outlined here https://podcastplayer.com/legal.
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5 Body Recomp Mistakes (Why You're Not Losing Fat or Building Muscle) | Ep 395

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Manage episode 517483539 series 2997456
Content provided by Philip Pape, Evidence-Based Nutrition Coach & Fat Loss Expert, Philip Pape, Evidence-Based Nutrition Coach, and Fat Loss Expert. All podcast content including episodes, graphics, and podcast descriptions are uploaded and provided directly by Philip Pape, Evidence-Based Nutrition Coach & Fat Loss Expert, Philip Pape, Evidence-Based Nutrition Coach, and Fat Loss Expert or their podcast platform partner. If you believe someone is using your copyrighted work without your permission, you can follow the process outlined here https://podcastplayer.com/legal.

Get Cozy Earth temperature-cooling sheets at witsandweights.com/cozyearth and use code WITSANDWEIGHTS for 20% off

Join the 6-Week Strong Finish Challenge starting November 18th at witsandweights.com/physique and use code FREEPLAN for a custom nutrition plan. Learn to maintain your strength and body composition through the holidays using flexible systems (optimal, minimum, and bailout strategies) instead of rigid plans that collapse under pressure.

--

Your body isn't listening. You train consistently, watch your protein, do everything the evidence says, but body recomposition isn't happening.

The problem isn't your effort. It's the signal between your actions and your physiology.

Discover the 5 biggest body recomp mistakes keeping intelligent, hard-working lifters stuck at the same body fat and muscle mass for months.

Learn why eating like you're dieting kills muscle protein synthesis, how training for calories instead of muscle sabotages strength gains, and why ignoring recovery destroys your metabolism and fat loss progress.

You'll get specific fixes to align your training, nutrition, and recovery so your body can actually build muscle and lose fat simultaneously... even if you're over 40.

Learn you how to measure the right metrics for body composition, set realistic timelines for muscle building, and escape the all-or-nothing mindset that keeps you spinning your wheels.

Episode Resources

Timestamps

0:00 - Why your body ignores your effort despite consistent training
2:49 - Mistake #1: Eating like you're dieting instead of building muscle
8:17 - Mistake #2: Training to burn calories instead of build muscle
13:42 - Mistake #3: Ignoring recovery and sleep
23:20 - Mistake #4: Tracking the wrong metrics
28:25 - Mistake #5: Expecting rapid results

Support the show

đŸ”„ Take a 2-minute Metabolic Quiz for a personalized fat loss report (strength training & nutrition strategies)

đŸ©ž Book a Performance Bloodwork Analysis to find out what's slowing your metabolism and weight loss (20% off - code VITALITY20)

🎓 Lose fat + build muscle in Physique University with evidence-based nutrition coaching (free custom nutrition plan - code FREEPLAN)

đŸ‘„ Join our Facebook community for fitness & body recomp strategies
👋 Ask a question or find Philip Pape on Instagram
đŸ“± Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition and macros app for lifting weights)

  continue reading

Chapters

1. Why Your Body Ignores Your Effort (00:00:00)

2. Five Big Recomp Mistakes Preview (00:01:01)

3. Mistake 1: Eating Like You’re Dieting (00:02:49)

4. Maintenance And Aggressive Maintenance Explained (00:06:05)

5. Fueling For Strength And Performance (00:09:15)

6. Mistake 2: Training To Burn Calories (00:13:16)

7. Train For Tension And Progression (00:17:14)

8. Rest Periods, Intensity, And Enjoyment (00:21:20)

9. Mistake 3: Ignoring Recovery And Sleep (00:24:28)

10. Practical Sleep And Rest-Day Fixes (00:28:12)

11. Auto-Regulation: Adjust Without Excuses (00:31:10)

12. Sleep Quality Sponsor And Tools (00:34:11)

13. Mistake 4: Tracking The Wrong Metrics (00:36:19)

14. Note: Episode Duration Ends (00:37:10)

547 episodes

Artwork
iconShare
 
Manage episode 517483539 series 2997456
Content provided by Philip Pape, Evidence-Based Nutrition Coach & Fat Loss Expert, Philip Pape, Evidence-Based Nutrition Coach, and Fat Loss Expert. All podcast content including episodes, graphics, and podcast descriptions are uploaded and provided directly by Philip Pape, Evidence-Based Nutrition Coach & Fat Loss Expert, Philip Pape, Evidence-Based Nutrition Coach, and Fat Loss Expert or their podcast platform partner. If you believe someone is using your copyrighted work without your permission, you can follow the process outlined here https://podcastplayer.com/legal.

Get Cozy Earth temperature-cooling sheets at witsandweights.com/cozyearth and use code WITSANDWEIGHTS for 20% off

Join the 6-Week Strong Finish Challenge starting November 18th at witsandweights.com/physique and use code FREEPLAN for a custom nutrition plan. Learn to maintain your strength and body composition through the holidays using flexible systems (optimal, minimum, and bailout strategies) instead of rigid plans that collapse under pressure.

--

Your body isn't listening. You train consistently, watch your protein, do everything the evidence says, but body recomposition isn't happening.

The problem isn't your effort. It's the signal between your actions and your physiology.

Discover the 5 biggest body recomp mistakes keeping intelligent, hard-working lifters stuck at the same body fat and muscle mass for months.

Learn why eating like you're dieting kills muscle protein synthesis, how training for calories instead of muscle sabotages strength gains, and why ignoring recovery destroys your metabolism and fat loss progress.

You'll get specific fixes to align your training, nutrition, and recovery so your body can actually build muscle and lose fat simultaneously... even if you're over 40.

Learn you how to measure the right metrics for body composition, set realistic timelines for muscle building, and escape the all-or-nothing mindset that keeps you spinning your wheels.

Episode Resources

Timestamps

0:00 - Why your body ignores your effort despite consistent training
2:49 - Mistake #1: Eating like you're dieting instead of building muscle
8:17 - Mistake #2: Training to burn calories instead of build muscle
13:42 - Mistake #3: Ignoring recovery and sleep
23:20 - Mistake #4: Tracking the wrong metrics
28:25 - Mistake #5: Expecting rapid results

Support the show

đŸ”„ Take a 2-minute Metabolic Quiz for a personalized fat loss report (strength training & nutrition strategies)

đŸ©ž Book a Performance Bloodwork Analysis to find out what's slowing your metabolism and weight loss (20% off - code VITALITY20)

🎓 Lose fat + build muscle in Physique University with evidence-based nutrition coaching (free custom nutrition plan - code FREEPLAN)

đŸ‘„ Join our Facebook community for fitness & body recomp strategies
👋 Ask a question or find Philip Pape on Instagram
đŸ“± Try MacroFactor 2 weeks free with code WITSANDWEIGHTS (my favorite nutrition and macros app for lifting weights)

  continue reading

Chapters

1. Why Your Body Ignores Your Effort (00:00:00)

2. Five Big Recomp Mistakes Preview (00:01:01)

3. Mistake 1: Eating Like You’re Dieting (00:02:49)

4. Maintenance And Aggressive Maintenance Explained (00:06:05)

5. Fueling For Strength And Performance (00:09:15)

6. Mistake 2: Training To Burn Calories (00:13:16)

7. Train For Tension And Progression (00:17:14)

8. Rest Periods, Intensity, And Enjoyment (00:21:20)

9. Mistake 3: Ignoring Recovery And Sleep (00:24:28)

10. Practical Sleep And Rest-Day Fixes (00:28:12)

11. Auto-Regulation: Adjust Without Excuses (00:31:10)

12. Sleep Quality Sponsor And Tools (00:34:11)

13. Mistake 4: Tracking The Wrong Metrics (00:36:19)

14. Note: Episode Duration Ends (00:37:10)

547 episodes

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