The Body Recomp Podcast | Beyond Fitness
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- 1. Juli 2026
Über den Podcast
The Body Recomp Podcast is where smart lifters (like you) go to learn what actually works for losing fat and building muscle. No fads. No quick fixes. Just real, evidence-based strategies to get leaner, stronger, healthier... and more jacked, of course.
I’m your host, Kade Howell — a coach, father, husband, and wiener dog dad. After coaching hundreds of clients to transform through body recomposition, I’m here to share the training, nutrition, and lifestyle principles that cut through the noise and actually create lasting change.
Thank you for being here, and I hope you enjoy the show!
Folgen 135
Build Muscle Without Getting Fat: The Complete Guide to Lean Building | Ep. 135
→ Apply for 1-1 Body Recomp Coaching | Yes, you can build muscle without getting fat. This episode explains how.Most people either dirty bulk and gain too much body fat, or they're so scared of gaining fat …
Shownotes
→ Apply for 1-1 Body Recomp Coaching | Yes, you can build muscle without getting fat. This episode explains how.
Most people either dirty bulk and gain too much body fat, or they're so scared of gaining fat they end up building very little muscle at all. This episode covers lean building: what it is, why it matters, and exactly how to do it so you can build muscle while staying lean throughout the process.
You'll learn:
- What a lean build actually is and how it differs from a traditional bulk
- How to find the right surplus to fuel muscle growth without excess fat gain
- Why protein needs to be managed differently during a build than a cut
- How to adjust your training approach when building vs. cutting
- When to stop a lean build before fat gain becomes a problem
→ Apply for 1-1 Body Recomp Coaching
Get Lean Without Losing Muscle (How to Avoid Looking Skinny Fat) | Ep. 134
→ Apply for 1-1 Body Recomp Coaching | Ever finished a cut only to feel smaller, weaker, and not much leaner? If so, stick around because today we're covering the five things that actually determine …
Shownotes
→ Apply for 1-1 Body Recomp Coaching | Ever finished a cut only to feel smaller, weaker, and not much leaner?
If so, stick around because today we're covering the five things that actually determine whether you come out of a cut looking lean and muscular... or just "skinny fat."
You'll learn:
- How to know if you're actually losing muscle when you cut
- How much protein you actually need to avoid muscle loss
- How to train to optimize performance and muscle retention/growth
- When you should be more aggressive with fat loss vs. a slower approach
- Cardio vs. diet vs. steps + when to adjust each for consistent fat loss while maintaining muscle
If you want to come out of your next cut leaner and still look like you lift, this episode will help you do exactly that. Enjoy!
→ Apply for 1-1 Body Recomp Coaching
How to Go From 20% to 10% Body Fat in 12 Months or Less (Complete Step-by-Step Plan) | Ep. 133
→ Apply for 1-1 Body Recomp Coaching | Most people struggle to get (and stay) lean because they lack a phasic approach.Today we're walking through exactly what the process of going from 20% to 10% body fat …
Shownotes
→ Apply for 1-1 Body Recomp Coaching | Most people struggle to get (and stay) lean because they lack a phasic approach.
Today we're walking through exactly what the process of going from 20% to 10% body fat looks like and how to apply it to your own situation. (Hint: It's not just eating in a calorie deficit for a year straight.)
You'll learn:
- Aggressive vs. moderate fat loss phases and when to use each
- How to structure fat loss phases based on your dieting and training history
- How to use recomp and maintenance phases to keep fat loss progressing long term
- How to transition out of a cut and away from tracking macros without losing your progress
- Why getting to 10% and sustaining it are two very different goals
If you've been stuck between 15 and 20% and can't seem to break through, this episode is for you.
→ Apply for 1-1 Body Recomp Coaching
Why You've Plateaued (And How to Keep Progressing as an Intermediate Lifter) | Ep. 132
→ Apply for 1-1 Body Recomp Coaching | Feel like you've hit a plateau despite training hard and staying consistent? You're not alone.In this episode, we break down why intermediate lifters hit a …
Shownotes
→ Apply for 1-1 Body Recomp Coaching | Feel like you've hit a plateau despite training hard and staying consistent? You're not alone.
In this episode, we break down why intermediate lifters hit a plateau, why just training more probably won't fix it, and exactly what to change to keep progressing.
You'll learn:
- Why the approach that built your physique is now just maintaining it
- How to actually use progressive overload (most people have it completely backwards)
- Why adding more volume is usually the wrong first move
- Why exercise selection and training intensity start to matter a lot more at this stage
- How to structure your nutrition and long-term plan to keep making progress
If you've been lifting for years and aren't seeing noticeable progress anymore, this one's for you.
→ Apply for 1-1 Body Recomp Coaching
How to Get Lean Without Tracking Calories | Ep. 131
→ Apply for 1-1 Body Recomp Coaching | Tracking calories works. But is it sustainable?In today's episode, we're breaking down the habit-based system we use with clients to get and stay lean without …
Shownotes
→ Apply for 1-1 Body Recomp Coaching | Tracking calories works. But is it sustainable?
In today's episode, we're breaking down the habit-based system we use with clients to get and stay lean without logging a single calorie. We cover who should be tracking, who shouldn't, and exactly what to focus on instead so you don't lose the progress you've worked for.
You'll learn:
- The real downsides of tracking that no one talks about
- The four habits that drive fat loss without counting a single calorie
- How to know when you're ready to "graduate" from tracking
- How to transition away from tracking without losing your progress
If you've been tracking consistently but don't want to rely on it for the rest of your life, this one's worth a listen.
→ Apply for 1-1 Body Recomp Coaching
You're Probably Doing Too Many Sets (Here's How Much You Actually Need) | Ep. 130
→ Apply for 1-1 Body Recomp Coaching | Stuck in a plateau and thinking you just need to do more volume? That might be exactly what's keeping you stuck.In this episode, we're breaking down how training …
Shownotes
→ Apply for 1-1 Body Recomp Coaching | Stuck in a plateau and thinking you just need to do more volume? That might be exactly what's keeping you stuck.
In this episode, we're breaking down how training volume actually works, why adding more sets can potentially lead to worse results, and how to find your optimal training volume to make consistent progress without burning out.
You'll learn:
- What volume actually is and why most people are measuring it wrong
- The set range that maxes out the hypertrophy stimulus per session (and per week)
- How to know if your sets are actually quality sets or just junk volume
- The three things to assess after a training block to dial in your volume
- What to do when you have a lagging muscle group you want to bring up
If your results have slowed down despite training consistently, this episode will tell you exactly how to adjust your training volume to break through the plateau.
→ Apply for 1-1 Body Recomp Coaching
We Were Wrong... Body Recomp, Progressive Overload, Training Volume, Training to Failure, Deloads, & More | Ep. 129
→ Apply for 1-1 Body Recomp Coaching | Yes, we were wrong... But luckily for you, you get to learn from our mistakes.Today we go through the training and nutrition beliefs we've had to unlearn over the …
Shownotes
→ Apply for 1-1 Body Recomp Coaching | Yes, we were wrong... But luckily for you, you get to learn from our mistakes.
Today we go through the training and nutrition beliefs we've had to unlearn over the years. From things like deload frequency, training to failure, and calorie surpluses, to rep ranges, progressive overload, training frequency, and more.
You'll learn:
- How much volume you actually need to maintain muscle once you've built it
- When a calorie surplus is and isn't required to build muscle
- If you should train to failure or leave reps in the tank (RIR)
- If taking deloads is necessary to manage fatigue and avoid overtraining
- How progressive overload actually works and how to appy it
If you've been lifting for years and feel like progress has stalled, something on this list is probably part of the reason.
→ Apply for 1-1 Body Recomp Coaching
Top 10 Dieting Mistakes: The Simple Fixes to Break Fat Loss Plateaus | Ep. 128
→ Apply for 1-1 Body Recomp Coaching | Not getting leaner despite feeling like you're doing everything right?In today's episode, we cover the 10 biggest dieting mistakes that keep people stuck even …
Shownotes
→ Apply for 1-1 Body Recomp Coaching | Not getting leaner despite feeling like you're doing everything right?
In today's episode, we cover the 10 biggest dieting mistakes that keep people stuck even when they feel dialed in.
You'll learn:
- Why your weekly deficit might be close to zero even when you're "dialed in" most days
- How your Apple Watch could actually be hurting your fat loss
- The hidden calories most people don't realize they're eating
- Why dropping calories isn't always the answer
- What research says about people who lose weight and actually keep it off
If you've been putting in the work but your physique doesn't reflect it, this one's for you.
→ Apply for 1-1 Body Recomp Coaching
Stuck Between Cutting or Bulking? The Recomp Rescue (Live Coaching) | Ep. 127
→ Apply for 1-1 Body Recomp Coaching | Can't decide between fat loss and muscle growth? You're not alone.This episode is a live coaching session with Gab, who lost 50 pounds but is now stuck between …
Shownotes
→ Apply for 1-1 Body Recomp Coaching | Can't decide between fat loss and muscle growth? You're not alone.
This episode is a live coaching session with Gab, who lost 50 pounds but is now stuck between wanting to build muscle and being scared of gaining fat back. We break down when to prioritize muscle growth vs fat loss, reverse dieting after weight loss, and how to structure training and nutrition to build muscle while staying lean.
You'll learn:
- How to commit to building muscle when you're scared of fat gain
- Why chronic dieting makes you obsess over food (and how to fix it)
- The reverse diet strategy to increase calories without gaining fat
- How to structure training once newbie gains are gone
- Why switching programs too often can slow your progress
- Setting realistic progression expectations as an intermediate lifter
If you've lost weight but can't commit to a bulk, constantly think about food, or keep switching goals, this episode gives you a clear path forward.
→ Apply for 1-1 Body Recomp Coaching
Eat More Food to Lose Fat Easier: The Truth About Reverse Dieting | Ep. 126
→ Apply for 1-1 Body Recomp Coaching | Been dieting for years and feel like your metabolism is broken? This episode reveals what's actually happening and how (or if) you can fix it.We're breaking down …
Shownotes
→ Apply for 1-1 Body Recomp Coaching | Been dieting for years and feel like your metabolism is broken? This episode reveals what's actually happening and how (or if) you can fix it.
We're breaking down the truth about reverse dieting: how it works, when/if it can be beneficial, and how to properly execute a reverse diet for easier fat loss.
You'll learn:
- The two types of people who actually need a reverse diet
- Whether to slowly increase calories or jump straight to maintenance
- If your body is permanently damaged from dieting
- How to know if you're chronically under-eating or just bad at tracking
- The step-by-step process if you decide to reverse diet
If you've been eating low calories forever, struggling to get lean despite consistent dieting, or you're scared to eat more food, this one's for you.
→ Apply for 1-1 Body Recomp Coaching
20 Low-Effort Habits & Tactics to Transform Your Physique in 2026 | Ep. 125
→ Apply for 1-1 Body Recomp Coaching | Most New Year's fitness goals fail because people over-commit and burn out within weeks.This episode covers 20 simple tactics and environmental hacks that make losing …
Shownotes
→ Apply for 1-1 Body Recomp Coaching | Most New Year's fitness goals fail because people over-commit and burn out within weeks.
This episode covers 20 simple tactics and environmental hacks that make losing fat, building muscle, and optimizing your health actually sustainable (and much easier).
You'll learn:
- Why tiny habits beat ambitious goals for long-term body recomposition
- How to hack your environment so the right choices become easy
- Simple tactics for maintaining consistency without perfection
- Daily systems that will make hitting your goals automatic
- And more!
→ Apply for 1-1 Body Recomp Coaching
Staying Lean During the Holidays: Managing Weight Gain, Nutrition, & Mindset | Ep. 124
→ Apply for 1-1 Body Recomp Coaching | Balancing fitness/nutrition and the holidays can be rough...Most people either panic about every pound gained or let one event derail their progress. This episode covers …
Shownotes
→ Apply for 1-1 Body Recomp Coaching | Balancing fitness/nutrition and the holidays can be rough...
Most people either panic about every pound gained or let one event derail their progress. This episode covers how to navigate holidays and travel without losing your mind or your results. You'll learn why weight fluctuations aren't fat gain, how to set realistic expectations before any trip or event, why taking breaks from tracking can actually improve long-term progress, and how to get back on track afterwards (without cutting calories or doing hours of cardio).
→ Apply for 1-1 Body Recomp Coaching
Advanced Body Recomposition Strategies: The Phasic Recomp Approach | Ep. 123
→ Apply for 1-1 Body Recomp Coaching | If you’ve been lifting for years and feel like progress has slowed, this episode breaks down the phasic body recomposition strategy that allows you to keep building muscle …
Shownotes
→ Apply for 1-1 Body Recomp Coaching | If you’ve been lifting for years and feel like progress has slowed, this episode breaks down the phasic body recomposition strategy that allows you to keep building muscle and losing fat even as an advanced lifter. You’ll learn how to choose the right starting point based on your body composition and goals, how to run a lean build without gaining unnecessary fat, how to use short, aggressive mini cuts to get leaner without losing muscle, and more.
→ Apply for 1-1 Body Recomp Coaching
Get Lean with Less Effort: 10 Highest ROI Fat Loss Tactics | Ep. 122
→ Apply for 1-1 Body Recomp Coaching | What if you could get lean without tracking macros or doing hours of cardio?In this episode, we reveal the 10 highest return-on-investment habits for fat loss. These are …
Shownotes
→ Apply for 1-1 Body Recomp Coaching | What if you could get lean without tracking macros or doing hours of cardio?
In this episode, we reveal the 10 highest return-on-investment habits for fat loss. These are the exact strategies that will get you lean without requiring hours of meal prep or six-day training splits. You'll discover how to naturally eat fewer calories without starving, why walking beats cardio for most people, simple sleep hacks that controls your hunger hormones, and more.
Timestamps:
02:06 – Why eating protein first = fewer calories consumed
06:07 – The 7,000 step rule (50% reduced mortality risk)
11:56 – 5 servings of fruits & vegetables per day
16:09 – How to reduce processed foods without restriction
21:21 – Sleep for fat loss: the bedtime alarm hack
26:00 – Sleep optimization (blue light, temperature, darkness)
30:26 – Minimal effective dose: lift 3x per week for 30 min
33:08 – Intermittent fasting & appetite control
36:12 – Meal planning: 2-3 staple breakfasts & lunches
41:27 – Rapid fire tips (hydration, grocery shopping & more)→ Apply for 1-1 Body Recomp Coaching
Maximizing Muscle Growth: High vs Low Volume Training for Hypertrophy | Ep. 121
→ Apply for 1-1 Body Recomp Coaching | How much training volume do you actually need to grow?In this episode we cut through the noise and unpack what the research says about high vs low volume training, along …
Shownotes
→ Apply for 1-1 Body Recomp Coaching | How much training volume do you actually need to grow?
In this episode we cut through the noise and unpack what the research says about high vs low volume training, along with what we’ve seen work best with clients and ourselves.
You’ll learn how to know if you’re doing too much or too little, when to bias higher vs. lower volume, how to split sets across the week for better performance, and how to determine the ideal amount of volume for you as an individual.
Timestamps:
00:10 – Why training volume matters
02:39 – Training volume defined
05:30 – Low volume during fat loss
09:20 – Newbie high-volume mistakes
12:35 – Junk volume, adherence, burnout
22:30 – Research vs. reality: more ≠ better
31:00 – Diminishing returns: 80–90% with moderate sets
36:00 – Per-session cap (6–11 sets) + frequency (~2x/week)
44:50 – Weekly target range: 6–15 hard sets
46:40 – Start low; add only if progress stalls
48:20 – Fix sleep, stress, nutrition first; wrap-up→ Apply for 1-1 Body Recomp Coaching
Body Recomposition for Women vs Men: Can Women Build Muscle as Easily as Men? | Ep. 120
→ Apply for 1-1 Body Recomp Coaching | Is it harder for women to build muscle than men? Should women train or eat differently? Do hormones really make that big of a difference?In this episode with Anna (our …
Shownotes
→ Apply for 1-1 Body Recomp Coaching | Is it harder for women to build muscle than men? Should women train or eat differently? Do hormones really make that big of a difference?
In this episode with Anna (our Head Female Coach), we break down the real differences between male and female training and nutrition, and how to actually make progress regardless of gender.
Timestamps:
02:05 – The biggest muscle growth myth debunked
03:20 – Training differences: women vs. men
06:00 – Hormone fluctuations & training during your cycle
08:30 – Why women recover faster (and can handle more volume)
11:00 – Estrogen benefits & smarter training strategies
13:30 – Should women train differently during their period?
16:00 – Learning to train close to failure
18:15 – Common mistakes with training intensity
20:00 – How we program volume & intensity for women
23:00 – Nutrition tips for recomp (for both men & women)
26:00 – How periods affect hunger, cravings, and metabolism
29:45 – Smarter progress tracking beyond the scale
31:20 – Final takeaways + free assessment offer→ Apply for 1-1 Body Recomp Coaching
The Ultimate Pre-Workout Warm-Up for Muscle Growth & Body Recomp | Ep. 119
→ Apply for 1-1 Body Recomp Coaching | What’s the best warm-up for muscle growth?Most people waste time foam rolling, stretching, or jogging before lifting. In this episode, we break down what the science (and …
Shownotes
→ Apply for 1-1 Body Recomp Coaching | What’s the best warm-up for muscle growth?
Most people waste time foam rolling, stretching, or jogging before lifting. In this episode, we break down what the science (and real-world experience) says about warm-ups that actually improve training performance.
You’ll learn why most warm-ups don’t help (or even hurt progress), how to structure yours for strength and hypertrophy, and the exact warm-up protocol we use with clients for better results in less time.
Timestamps:
00:10 – Most people are warming up wrong
01:05 – Free month of coaching (podcast-only offer)
01:50 – Why foam rolling is (mostly) useless
04:00 – When stretching becomes counterproductive
05:00 – Why cardio before lifting backfires
06:15 – What to do instead: simple warm-up structure
08:20 – Dynamic drills for upper and lower body
12:20 – The warm-up that matters most: ramp-up sets
16:50 – Examples for warm up sets
20:30 – Warming up for isolation/accessory work
24:30 – When to break the rules + final takeaways→ Apply for 1-1 Body Recomp Coaching
Bulking vs Recomping: Can You Build Muscle Without Getting Fat? | Ep. 118
→ Apply for 1-1 Body Recomp Coaching | Does bulking actually lead to more muscle growth than eating at maintenance / recomping?Today we're diving into the latest research comparing small and large calorie …
Shownotes
→ Apply for 1-1 Body Recomp Coaching | Does bulking actually lead to more muscle growth than eating at maintenance / recomping?
Today we're diving into the latest research comparing small and large calorie surpluses vs eating at maintenance to answer that exact question.
You’ll learn what the research actually shows, why traditional bulking might not be necessary, and the best approach to build muscle (without getting fat).
Timestamps:
00:10 – Is bulking dead?
01:20 – HSA/FSA coaching now available
02:52 – Study breakdown: surplus vs. maintenance
05:15 – Training & diet setup
08:00 – Key results: who gained what
10:40 – Why bulking leads to more fat
14:45 – When a surplus does make sense
17:30 – Best approach for body recomp
20:25 – Protein & calorie targets
24:40 – Final takeaways→ Apply for 1-1 Body Recomp Coaching
How to Recomp with Limited Time & No Gym: Busy Dad Fitness Audit | Ep. 117
→ Apply for 1-1 Body Recomp Coaching | In this episode, Kade coaches Michael—a father of two with limited time and a home gym setup—through a full fitness audit to optimize his training, nutrition, and …
Shownotes
→ Apply for 1-1 Body Recomp Coaching | In this episode, Kade coaches Michael—a father of two with limited time and a home gym setup—through a full fitness audit to optimize his training, nutrition, and long-term strategy. Whether you're a busy parent or just want to train smarter from home, this episode will give you real-world takeaways you can apply right away.
Topics covered include:
→ How to simplify your routine while still building muscle
→ Smarter splits for time-constrained lifters
→ What to focus on with home gym equipment
→ Making progress without bulking or cutting
→ How to prioritize fitness as a busy parent without guilt⏱️ Timestamps:
00:00 → Intro + How to Apply for a Live Fitness Audit
01:06 → Michael’s Background, Training History & Goals
07:32 → Current Workout Routine Breakdown
13:20 → Priority Muscle Groups & Home Gym Equipment
16:52 → Nutrition Overview: Calories, Protein, and Simplicity
22:25 → Balancing Fitness with Fatherhood
27:30 → Kade’s Recommendations: Smarter Split + Prioritization
33:55 → Efficiency Tools: Supersets, Myo-Reps, and Tracking
41:22 → Body Recomp Without Bulking or Cutting
47:15 → Final Tips & Equipment UpgradesThe Body Recomposition Podcast
Helping YOU lose fat, build muscle, and make fitness fit your life with simple, science-backed strategies.→ Apply for 1-1 Body Recomp Coaching
The Skinny Fat Trap: 5 Mistakes to Avoid & How to Recomp | Ep. 116
→ Apply for 1-1 Body Recomp Coaching | If you’ve ever felt stuck between “too skinny” and “too soft,” this episode will help you build muscle, lose fat, and create a physique you’re proud of. Kade dives deep …
Shownotes
→ Apply for 1-1 Body Recomp Coaching | If you’ve ever felt stuck between “too skinny” and “too soft,” this episode will help you build muscle, lose fat, and create a physique you’re proud of. Kade dives deep into the biggest "skinny fat" mistakes and what to do instead, including:
→ Why relying on the scale alone will keep you frustrated
→ How eating too little can backfire and cost you muscle
→ The real difference between high-rep “fat burning” workouts and effective training
→ Why cardio should not be your first move for fat loss
→ What realistic fat loss actually looks like—and why slow is better⏱️ Timestamps
00:00 → Intro: What Is the Skinny Fat Trap?
02:11 → Mistake #1: Focusing Only on the Scale
11:59 → Mistake #2: Eating Too Little
19:43 → Mistake #3: Training Too Light or Too Randomly
24:01 → Mistake #4: Overdoing Cardio
28:22 → Mistake #5: Unrealistic Expectations
33:01 → Bonus Tips: Steps, Maintenance Phases, & Health Markers
37:20 → Wrap-Up & Next StepsThe Body Recomposition Podcast
Helping YOU lose fat, build muscle, and make fitness fit your life with simple, science-backed strategies.→ Apply for 1-1 Body Recomp Coaching
Live Fitness Audit: Recomping a Stranger in 43 Minutes | Ep. 115
→ Apply for 1-1 Body Recomp Coaching | In this brand new series, Kade sits down with real people to break down their goals, troubleshoot sticking points, and map out a clear plan to recomp—live on the …
Shownotes
→ Apply for 1-1 Body Recomp Coaching | In this brand new series, Kade sits down with real people to break down their goals, troubleshoot sticking points, and map out a clear plan to recomp—live on the podcast.
In this episode, Navy Veteran Matt joins Kade for a raw, unfiltered coaching call where they dive deep into:
→ The realistic timeline and strategy to drop 10% body fat
→ Whether to prioritize cardio, steps, or macros for sustainable fat loss
→ Common mistakes guys make when trying to eat healthy (but not seeing results)
→ How to optimize training for recomp with less volume and better recovery
→ Why fitness goes way beyond aesthetics—and how it can transform mental healthWhether you’re on day 1 or restarting again, this episode will give you a real-world look at what it takes to build muscle, lose fat, and create lasting change.
⏱️ Timestamps
00:00 → Intro: First-Ever Live Fitness Audit
03:12 → Matt’s Goals: Recomping After the Military
08:31 → Short-Term Targets: Lose 15 lbs in 90 Days
13:04 → Motivation & Mindset: Why Now Is the Time
17:56 → What’s Been Holding Him Back?
20:32 → Current Routine: Schedule, Training, Nutrition
26:53 → Protein, Calories & the Truth About Macros
34:36 → Reworking the Plan: Meal Prep > Extra Workouts
38:47 → Training Adjustments: Quality > Quantity
41:25 → Final Thoughts & Game PlanThe Body Recomposition Podcast
Helping YOU lose fat, build muscle, and make fitness fit your life with simple, science-backed strategies.→ Apply for 1-1 Body Recomp Coaching
Why Your Workouts Might Suck (And What to Do Instead) w/ Coach Dawson | Ep. 114
→ Apply for 1-1 Body Recomp Coaching | In this episode, Kade is joined by Coach Dawson to break down how to choose and structure the right training plan. They share real client examples, common mistakes, and …
Shownotes
→ Apply for 1-1 Body Recomp Coaching | In this episode, Kade is joined by Coach Dawson to break down how to choose and structure the right training plan. They share real client examples, common mistakes, and how to tailor your workouts to your schedule, recovery, and goals.
Timestamps:
00:00 → Intro & Dawson’s Favorite Training Split
02:50 → The Ideal 4-Day Split for Real-Life Results
06:30 → Why Cardio May Actually Help Your Muscle Gains
08:00 → Full Body Training with No Dedicated Leg Day?
12:30 → How We Program 3-Day Splits for Beginners & Busy People
18:00 → Sample 3-Day Split Breakdown (Push/Pull/Leg Bias)
21:30 → Dawson’s Mom’s Training Program (Yes, Seriously)
24:45 → Why You Don’t Always Need to Start with Compound Lifts
29:00 → How We Program 4-Day Upper-Body Focused Splits
35:00 → Mechanical Drop Sets & Lengthened Overload Explained
41:00 → 5-Day Split Options & How to Organize the Week
46:00 → When to Program Side Delts & Why They’re So Important
50:00 → Common Split Mistakes & How to Fix Them
54:00 → How the Transform Team Customizes 3- and 4-Day ProgramsThe Body Recomposition Podcast
Helping YOU lose fat, build muscle, and make fitness fit your life with simple, science-backed strategies.
→ Apply for 1-1 Body Recomp Coaching
Picking the Perfect Training Split for Body Recomposition | Ep. 113
→ Apply for 1-1 Body Recomp Coaching | In this solo episode, Kade breaks down one of the most common questions in fitness: “How many days a week should I train?” Whether you’re just starting out or you’ve been …
Shownotes
→ Apply for 1-1 Body Recomp Coaching | In this solo episode, Kade breaks down one of the most common questions in fitness:
“How many days a week should I train?”
Whether you’re just starting out or you’ve been lifting for years, the right training split can make or break your results. Kade walks you through:→ The pros and cons of training 2 to 6 days per week
→ How to structure your split based on goals, recovery, and schedule
→ Why most people overtrain or burn out—and how to avoid it
→ Real-world client examples that show how to train smarter
→ The one answer that applies to nearly every fitness question: “It depends”This episode is a must-listen if you're confused about your program or wondering how to maximize results with the time you have.
⏱️ Timestamps
00:00 → Intro: Choosing the Right Training Split
08:50 → Two-Day Training Splits: When Less is More
18:01 → Three-Day Splits: Great Results with Minimal Time
27:09 → Four-Day Splits: The Sweet Spot for Most Lifters
35:48 → Five-Day Splits: Smart Strategies for Recovery
44:54 → Six-Day Splits: When to Train (Almost) Every Day
53:30 → Real Client Example: Push/Pull Split Breakdown
1:01:35 → Final Thoughts: There's No Perfect Split
1:05:25 → Want to Be Coached on the Podcast?The Body Recomposition Podcast
Helping YOU lose fat, build muscle, and make fitness fit your life with simple, science-backed strategies.
→ Apply for 1-1 Body Recomp Coaching
Get Fit with Less: NOT Tracking Macros, Training Smarter > Harder, Recovery Tips & More w/ Coach Jake | Ep. 112
→ Apply for 1-1 Body Recomp Coaching | In this episode, Kade is joined by Coach Jake to break down how to get great results with minimal time in the gym or kitchen—perfect for those juggling work, family, and …
Shownotes
→ Apply for 1-1 Body Recomp Coaching | In this episode, Kade is joined by Coach Jake to break down how to get great results with minimal time in the gym or kitchen—perfect for those juggling work, family, and life. They cover:
→ Minimalist training tactics – How to build muscle in just 2-3 short workouts per week
→ Sleep & recovery hacks – Why optimizing rest is the ultimate fitness hack
→ Stress management for busy people – How to manage fatigue, avoid burnout, and stay consistent
→ Training smarter, not harder – How to get more out of your workouts
→ Flexible dieting without tracking macros – Simple ways to hit your nutrition goals without obsessing over numbersThis episode is packed with practical, no-BS fitness advice to help you stay on track—even with a packed schedule.
Timestamps:
00:00 → Intro: Why You Don’t Need Hours in the Gym
01:12 → Sleep & Recovery: The Secret to Better Gains
02:10 → What is Minimalist Training & Who is it For?
02:35 → How Jake Maintained Muscle with Less Gym Time
04:56 → The Minimum Effective Dose for Training
11:57 → Overtraining & How to Avoid It
20:47 → Managing Stress Like an Athlete
25:22 → Simple Sleep Hacks for Better Recovery
32:21 → Mindfulness & Intentional Relaxation
35:39 → How to Make Workouts More Efficient
45:37 → Time Management & Fitting Fitness into a Busy Life
51:04 → Eating for Results Without Tracking Macros
56:01 → Recap & Final TakeawaysThe Body Recomposition Podcast
Helping YOU lose fat, build muscle, and make fitness fit your life with simple, science-backed strategies.
→ Apply for 1-1 Body Recomp Coaching
Body Recomposition Secrets: Best Training Strategies w/ Coach Dawson l Ep. 111
→ Apply for 1-1 Body Recomp Coaching | Unlock the keys to effective training, muscle growth, and sustainable body recomposition.Episode Overview:In today’s episode, we break down the essentials of training for …
Shownotes
→ Apply for 1-1 Body Recomp Coaching | Unlock the keys to effective training, muscle growth, and sustainable body recomposition.
Episode Overview:
In today’s episode, we break down the essentials of training for body recomposition and muscle growth with Coach Dawson Blades. We’ll cover:
• Training Fundamentals: Consistency, effort, and progressive overload are important for building muscle.
• Common Mistakes & Fixes: The biggest training errors that slow progress and how to correct them.
• Optimizing Your Routine: How exercise selection, execution, and recovery impact long-term success.
Coach Dawson shares his personal experiences and expert insights to help you train smarter and see real results!
Timestamps:
0:00 - Introduction to the Episode and Guest
3:48 - Importance of Consistency in Training
21:30 - Role of Effort and Tension in Muscle Growth
25:15 - Progressive Overload and Its Significance
32:45 - Training Volume and Frequency
44:00 - Effective Exercise Selection
59:30 - Execution Tips and Adjustments
1:09:00 - Importance of Recovery and Rest
1:19:45 - Wrap-up and Free Trial Offer for Transform CoachingThe Body Recomposition Podcast with Coach Dawson:
A podcast designed to help YOU master fat loss and muscle growth, optimize your training and nutrition, and build a stronger, healthier body for life.
→ Apply for 1-1 Body Recomp Coaching
Fitness Success 101: Mindset Transformation, Motivation, Habits, & Goal-Setting | Ep. 110
→ Apply for 1-1 Body Recomp Coaching | Transforming Your Fitness Mindset: Motivation, Discipline, Habits, and Goal SettingEpisode Overview:In today’s episode, we’re diving into the mindset side of …
Shownotes
→ Apply for 1-1 Body Recomp Coaching | Transforming Your Fitness Mindset: Motivation, Discipline, Habits, and Goal Setting
Episode Overview:
In today’s episode, we’re diving into the mindset side of fitness—something I don’t talk about often but believe is at the core of everything. We’ll explore key topics like:
- Motivation vs. Discipline: Why motivation isn’t enough and how to turn healthy habits into non-negotiables.
- Goal Setting: Shifting your focus from achieving fitness goals to building a sustainable lifestyle.
- Exercise as a Gift, Not an Obligation: How to approach fitness with gratitude rather than guilt or frustration.
I’ll expand on some of my most resonated-with Instagram posts, sharing insights and practical advice that can help you view fitness in a whole new way.
Timestamps:
00:00 Intro to Today’s Episode
02:15 Why Mindset is More Than Just “Go Hard or Go Home”
04:32 Motivation vs. Discipline: Treat Exercise Like Brushing Your Teeth
15:47 Goal Setting: Why the Journey is the Goal
23:10 Exercise as a Gift, Not a Fix
29:55 Wrap-Up: The Role of Mindset in Building a Strong FoundationThe Body Recomposition Podcast:
A podcast to help YOU recomp (lose fat and build muscle simultaneously), improve your health, discover new workout and diet tactics, and progress further in your fitness journey.
→ Apply for 1-1 Body Recomp Coaching
Recomp Strategies, Breaking Fat Loss Plateaus, Calculating Macros & Calories, Balancing Cardio/Lifting & More - Q&A with Coach Jake | Ep. 109
→ Apply for 1-1 Body Recomp Coaching | Navigating Plateaus, Recomp Strategies, Optimal Cardio for Fat Loss & MoreIn this episode, we dive into a wide range of fitness topics, starting with personal updates and …
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→ Apply for 1-1 Body Recomp Coaching | Navigating Plateaus, Recomp Strategies, Optimal Cardio for Fat Loss & More
In this episode, we dive into a wide range of fitness topics, starting with personal updates and recent podcast milestones. We discuss how to overcome weight loss plateaus, timing calorie changes for optimum weight loss or muscle growth, and whether running or walking is better for fat loss. The episode also addresses how to recomp after making common dieting mistakes and whether to eat at maintenance or remain in a deficit for body recomposition. Join Kade and Coach Jake as they answer listener questions and share actionable advice for achieving your fitness goals.
00:00 Welcome Back to the Podcast!
00:53 Spotify Wrapped and Listener Stats
02:59 Introducing Coach Jake and Today's Q&A
03:17 Breaking Through Fat Loss Plateaus
14:22 Adjusting Caloric Intake for Weight Loss and Muscle Growth
21:44 Calculating Macros and Calories
30:56 Cardio for Fat Loss: Running vs Walking
31:55 Sustainability and Personal Preference in Cardio
32:48 Balancing Cardio with Weightlifting
34:19 The Role of Step Count in Fat Loss
39:23 Recomping After a Low-Calorie, High-Cardio Diet
49:38 Maintaining Muscle During Weight Loss
54:08 Ideal Weight vs Ideal Body Composition
58:47 Total Daily Energy Expenditure (TDEE) and Recomp
01:00:34 Podcast Wrap-Up and Future Plans
The Body Recomposition Podcast | A podcast to help YOU recomp (lose fat and build muscle simultaneously), improve your health, discover new workout and diet tactics, and progress further in your fitness journey.→ Apply for 1-1 Body Recomp Coaching
Maximize Gains in Minimal Time: Time-Efficient Hypertrophy Training | Ep. 108
→ Apply for 1-1 Body Recomp Coaching | If you want to build muscle and lose fat without spending endless hours in the gym, this episode is for you. Tune in to learn how to maximize your results in minimal time …
Shownotes
→ Apply for 1-1 Body Recomp Coaching | If you want to build muscle and lose fat without spending endless hours in the gym, this episode is for you. Tune in to learn how to maximize your results in minimal time. Enjoy!
Keywords:
Build muscle, lose fat, time-efficient workouts, maximize results, minimal gym time, effective fitness strategies, fat loss tips, muscle growth tips, fitness progress, quick workouts.→ Apply for 1-1 Body Recomp Coaching
Transforming Your Physique (Guest Episode with Tim Gurule) | Ep. 107
→ Apply for 1-1 Body Recomp Coaching | Today's episode was recorded on The Dynamis Podcast with my good friend Tim Gurule. We talked all things training, nutrition, fat loss, muscle growth, and more. Enjoy …
Shownotes
→ Apply for 1-1 Body Recomp Coaching | Today's episode was recorded on The Dynamis Podcast with my good friend Tim Gurule. We talked all things training, nutrition, fat loss, muscle growth, and more. Enjoy the episode!
Tim's Links: | Instagram | TikTok | YouTube | Website | Events
Keywords:
Body recomposition podcast, how to lose fat and gain muscle, fixing skinny fat, fat loss and muscle growth podcast, fitness and nutrition podcast, body recomposition tips, best workouts for body recomp, nutrition for body recomposition, how to build muscle and lose fat, recomp strategies podcast, skinny fat transformation, fat loss and muscle gain advice, muscle-building tips, diet for body recomposition, calories and macros for recomp, workout tips for recomposition, science-based fitness podcast, fat loss without losing muscle, fitness coaching insights, recomp workouts, training for skinny fat, effective fat loss strategies, best supplements for body recomp, balancing fat loss and muscle gain, diet hacks for muscle growth, mastering body recomposition, fitness tips for busy people, body recomp Q&A, recomp myths debunked.→ Apply for 1-1 Body Recomp Coaching
The Ultimate Guide to Fixing 'Skinny Fat' (How to Get Lean & Muscular) | Ep. 106
→ Apply for 1-1 Body Recomp Coaching | In this episode, we're covering everything you need to know to fix 'skinny fat'. If you want to build muscle AND lose fat to get a more lean, muscular look …
Shownotes
→ Apply for 1-1 Body Recomp Coaching | In this episode, we're covering everything you need to know to fix 'skinny fat'. If you want to build muscle AND lose fat to get a more lean, muscular look, this episode is for you!
Keywords:
Fix skinny fat, build muscle, lose fat, lean muscular look, body recomposition, fitness transformation, muscle growth, fat loss strategies, lean physique, fitness tips.→ Apply for 1-1 Body Recomp Coaching
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