Rewind: What to do FIRST – Lose Fat, Build Muscle, or Body Recomposition?

(This is a re-run of Ep 69. Originally aired on May 12, 2023.)

Today, I answer a common question many people have when starting their fitness journey: What should you do first to get results on your body recomposition? Should you focus on losing fat, building muscle, or doing both at the same time?

I discuss seven common scenarios and share a 6-12 month plan for each scenario. You can choose the best approach based on your goals, starting point, and personal preferences. Plus, I'll share some common mistakes people make when pursuing their fitness goals, so you can avoid them and stay on track. I also recommend an app that is particularly helpful for tracking your macros, making it easier to manage your nutrition goals.

Today you’ll learn all about:

• Six to ten weeks maintenance phase, establishing your habits
• Common mistakes
• Scenario 1: You need to lose 10-20 Lbs
• Scenario 2: You need to lose 20-40 Lbs
• Scenario 3: You need to lose 40-50-60 Lbs or more
• Scenario 4: You're at the lower end of skinny-fat
• Scenario 5: You're untrained and lean
• Scenario 6: You're trained and lean
• Scenario 7: You're trained and hitting the upper limit of your body fat

Episode resources:

• Ep 25: Lose 30 Pounds (or More) the Right Way and Keep it Off
• Download the MacroFactor app to stay on track with your diet and achieve your fitness goals. Extend your free trial using the code WITSANDWEIGHTS.

💪 Join Eat More Lift Heavy - A 6-month coaching program for lifters over 40 who are done collecting information and ready to have real human coaches watch their data and know what to focus on each week.

📱 Get Fitness Lab (exclusive 20% off) - The #1 adaptive fitness and nutrition app. Daily coaching, workouts, and biofeedback-based guidance to help you build muscle and lose fat over 40.

👥 Join our Facebook community -  For adults over 40 who want to build muscle, lose fat, and stop following bad advice. Weekly Q&A threads, coaching insights, and real chat with other lifters.

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