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.Do you have any fitness questions you want me to answer, or do you want to give feedback? You can now send a voicemail, and we might even feature it on one of our future episodes!__________Book a FREE 30-minute call with Philip here.__________Today you’ll learn all about:[2:44] Listener feedback[4:58] Six to ten weeks maintenance phase, establishing your habits[6:47] Common mistakes[12:23] Scenario 1: You need to lose 10-20 Lbs[15:24] Scenario 2: You need to lose 20-40 Lbs[15:24] Scenario 3: You need to lose 40-50-60 Lbs or more[24:17] Scenario 4: You're at the lower end of skinny-fat[26:19] Scenario 5: You're untrained and lean[29:33] Scenario 6: You're trained and lean[31:22] Scenario 7: You're trained and hitting the upper limit of your body fat[35:20] OutroEpisode resources:Ep 25: Lose 30 Pounds (or More) the Right Way and Keep it OffDownload the MacroFactor app to stay on track with your diet and achieve your fitness goals. Extend your free trial using the code WITSANDWEIGHTS.Got questions or feedback? Leave a voicemail here.Support the show📱 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 question or find Philip Pape on Instagram

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“What did the council decide on item 42?” — answered with the speaker and the moment.

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