(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 26-week evidence-based strength training and fat loss program for lifters over 40 to build muscle, lose fat, and maintain your weight loss and physique (even in perimenopause and menopause)

📱 Get Fitness Lab - AI-powered coaching app for evidence-based fitness and nutrition over 40. Real-time, personalized guidance that evolves with your data and lifestyle to help you build muscle, lose fat, and body recomp

👥 Join our Facebook community -  For adults over 40 who want to build muscle with strength training and lose fat with evidence-based nutrition. Support for lifting weights, hypertrophy, fat loss, and hormones.

👋 Ask a question or find Philip Pape (evidence-based nutrition coach) on Instagram & thanks for making us one of the best fat loss and nutrition podcasts for adults over 40! 🙏