508: BODY RECOMP: How To Build Muscle & Lose Fat At The Same Time (Complete Guide)

Fit, Healthy And Happy Podcast

Colossus Fitness

Fitness, Health & Fitness

4.9 • 573 Ratings

🗓️ 6 July 2023

⏱️ 26 minutes

🔗️ Recording | iTunes | RSS

🧾️ Download transcript

Summary

DM “Body Recomp” to @‌colossusfit on instagram if you’re looking to build your dream body by losing unwanted fat while putting on new strong muscle.

Summary of episode: In today’s episode we are going to cover the process you need to follow to build muscle and lose fat at the same time.

Tips:

Getting started

Have a gameplan - what are you looking to accomplish? Process of what I look at with a new client.
Look at yourself in the mirror
Set goals
set a temporary timeline
Break it down (Three pillars) *A lot of the time optimizing for your own unique weaknesses will drive the most progress - then you can optimize further

Training

Evaluate your current situation and see your weaknesses
Where are the holes in your game? Workouts skipped, muscles ignored, workouts done without intensity, compounds ignored
Strength training > cardio
Makings of a good routine- Using RIR principle to maximize intensity
Work in silence and do the work consistently
Listen to your body but PUSH yourself

Nutrition

Where are the holes in your game? - Weekends, eating out, habits, lack of discipline in certain situations, alcohol, lack of protein, lack of planning
Less calories, or maintenance, up the protein, be consistent with protein and water, utilize fiber, you can be full during this process

Accountability & Consistency

Have someone or a community on your side to see you through this
Make real stakes (bet a friend, have a prize for the goal - new clothes, vacation etc
Fuel your motivation throughout the process - listen to this podcast, motivational videos, pre workout, good sleeps, focus on rest and recovery etc
Discipline is key more than anything, make positive habits and break bad ones to create discipline
Let us do it for you! Coaching talk KEYWORD “BODY RECOMP”

Thanks for listening! We genuinely appreciate every single one of you listening.
➢Follow us on instagram @colossusfit
➢Apply to get your Polished Physique: https://colossusfitness.com/

Transcript

Click on a timestamp to play from that location

0:00.0	What's going on, everyone. Welcome to another episode of the fit, healthy, and most of all happy
0:05.0	podcast. I'm our coach and host, Josh, here with his co-host and co-coach KG, and I'm on the mic.
0:12.2	And if you click this episode, chances are you want the golden, I don't know, the golden ticket here,
0:17.5	if you will, to lose fat and gain muscle at the same time. And I assure you, this can be done. We have done this with tons of our clients. We've done this with ourselves. And today we're actually going to walk you through this process, step by step, where your focus, your intention needs to be. And you might, well, I assure you, you're going to learn quite a lot from this because there's things you probably thought were super important to this process that don't matter at all, things you may
0:41.3	overlook that matter a lot. So without further ado, let's go ahead and jump into this. So generally
0:46.7	the process of gaining muscle while losing fat can be best summarized as a body recomp. This is a
0:52.6	trendy word. Sounds fantastic. Who doesn't want the body recomp? I'm sure even your grandma would want the body recomp. This is a trendy word. Sounds fantastic. Who doesn't want the body
0:55.7	recomp? I'm sure even your grandma would want the body recomp. It sounds good. You're like,
0:59.5	ooh, let's do it. Let's get in the lab. Let's get it going. So with this process, you have to keep
1:05.5	in mind you are trying to accomplish a lot. It will be easier to do dedicated phasing such as balks and cuts,
1:12.0	where you're really focused on one goal. But with a body recomp, you are indeed focusing on both.
1:17.7	And the optimal goal is just improve your composition, your strength, your ability, and just really
1:22.9	rework your body. This will be easiest to do if you are a new lifter because you can put on muscle very,
1:28.4	very quickly. You can also lose fat very quickly. Be a little bit harder if you are a veteran lifter, such as myself or Kyle. But we've just come out of a 60 day shred here. I want to stack on some muscle and I want to do it without putting on fat. I want to maintain this level of leanness. So even for me, that will be my recomp.
1:45.1	I'm looking to gain about four pounds of muscle while losing about two pounds. putting on fat. I want to maintain this level of leanness. So even for me, that will be my recomp.
1:45.0	I'm looking to gain about four pounds of muscle while losing about two pounds of fat. That might not sound overly sexy, but I've been lifting 10 years. I'm not going to be able to see my body go through as much change as quickly. The shock won't be as great as someone who's new. If you're new, like like clockwork, a lot of our clients,
2:01.5	we are helping them lose 15 pounds of fat, we'll gain 5 to 10 pounds of new lean muscle.
2:06.5	And that's why people look radically brand new over 90 days. Like a lot of people can't even
2:10.7	recognize themselves or blowing away their family and their friends and they go away because
2:14.6	of optimizing these factors. And we're going to get right into it
2:18.2	to you right into this with you today so there's going to be a really really exciting episode and
2:23.2	even going through my lens i've just finished this shred i need a game plan first and foremost if you're
	...

Please login to see the full transcript.

Previous episode | Next episode

Disclaimer: The podcast and artwork embedded on this page are from Colossus Fitness, and are the property of its owner and not affiliated with or endorsed by Tapesearch.

Generated transcripts are the property of Colossus Fitness and are distributed freely under the Fair Use doctrine. Transcripts generated by Tapesearch are not guaranteed to be accurate.