Advertise on podcast: The Body Recomp Podcast | Beyond Fitness

→ Apply for a Live Recomp Rescue | 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 gainWhy chronic dieting makes you obsess over food (and how to fix it)The reverse diet strategy to increase calories without gaining fatHow to structure training once newbie gains are goneWhy switching programs too often can slow your progressSetting realistic progression expectations as an intermediate lifterIf 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. → Get a FREE Month of Coaching (Podcast Special) → Book a Free Body Recomp Strategy Call → Get My Free Body Recomp Guide → Follow Kade on Instagram

→ Get a Free Month of 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 dietWhether to slowly increase calories or jump straight to maintenanceIf your body is permanently damaged from dietingHow to know if you're chronically under-eating or just bad at trackingThe step-by-step process if you decide to reverse dietIf 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. → Get a FREE Month of Coaching (Podcast Special) → Book a Free Body Recomp Strategy Call → Get My Free Body Recomp Guide → Follow Kade on Instagram

→ Get a Free Month of 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 recompositionHow to hack your environment so the right choices become easySimple tactics for maintaining consistency without perfectionDaily systems that will make hitting your goals automaticAnd more!→ Get a FREE Month of Coaching (Podcast Special) → Book a Free Body Recomp Strategy Call → Get My Free Body Recomp Guide → Follow Kade on Instagram

→ Get a Free Month of 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). → Get a FREE Month of Coaching (Podcast Special) → Book a Free Body Recomp Strategy Call → Get My Free Body Recomp Guide → Follow Kade on Instagram

→ Book a Free Body Recomp Assessment | 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. → Get a FREE Month of Coaching (Podcast Special) → Book a Free Body Recomp Strategy Call → Get My Free Body Recomp Guide → Follow Kade on Instagram

→ 1:1 Body Recomp Coaching (FREE Month) | 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) → Get a FREE Month of Coaching (Podcast Special) → Book a Free Body Recomp Strategy Call → Get My Free Body Recomp Guide → Follow Kade on Instagram

→ Transform Coaching (2-week free trial) | 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 → Get a FREE Month of Coaching (Podcast Special) → Book a Free Body Recomp Strategy Call → Get My Free Body Recomp Guide → Follow Kade on Instagram

→ Book a Free Body Recomp Assessment | 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 → Get a FREE Month of Coaching (Podcast Special) → Book a Free Body Recomp Strategy Call → Get My Free Body Recomp Guide → Follow Kade on Instagram

→ Get a FREE Month of Coaching (Podcast Special) | 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 → Get a FREE Month of Coaching (Podcast Special) → Book a Free Body Recomp Strategy Call → Get My Free Body Recomp Guide → Follow Kade on Instagram

→ Body Recomp Coaching (Now HSA/FSA eligible) | 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 → Get a FREE Month of Coaching (Podcast Special) → Book a Free Body Recomp Strategy Call → Get My Free Body Recomp Guide → Follow Kade on Instagram

→ Apply for a Live Fitness Audit | 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 Upgrades → Free Body Recomp Strategy Call → Body Recomp Coaching → FREE Body Recomp Guide → Kade's Instagram The Body Recomposition Podcast Helping YOU lose fat, build muscle, and make fitness fit your life with simple, science-backed strategies. → Get a FREE Month of Coaching (Podcast Special) → Book a Free Body Recomp Strategy Call → Get My Free Body Recomp Guide → Follow Kade on Instagram

→ Apply for 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 Steps → Apply for a Live Fitness Audit  → Free Body Recomp Strategy Call → Apply for Body Recomp Coaching → FREE Body Recomp Guide → Kade's Instagram The Body Recomposition Podcast Helping YOU lose fat, build muscle, and make fitness fit your life with simple, science-backed strategies. → Get a FREE Month of Coaching (Podcast Special) → Book a Free Body Recomp Strategy Call → Get My Free Body Recomp Guide → Follow Kade on Instagram

→ Apply for a Live Fitness Audit | 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 health Whether 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 Plan The Body Recomposition Podcast Helping YOU lose fat, build muscle, and make fitness fit your life with simple, science-backed strategies. → Get a FREE Month of Coaching (Podcast Special) → Book a Free Body Recomp Strategy Call → Get My Free Body Recomp Guide → Follow Kade on Instagram

→ 7-Day Transform Coaching Trial | 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 Programs The Body Recomposition Podcast Helping YOU lose fat, build muscle, and make fitness fit your life with simple, science-backed strategies. → Get a FREE Month of Coaching (Podcast Special) → Book a Free Body Recomp Strategy Call → Get My Free Body Recomp Guide → Follow Kade on Instagram

→ Apply for a Live Fitness Audit | 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? Apply Here The Body Recomposition Podcast Helping YOU lose fat, build muscle, and make fitness fit your life with simple, science-backed strategies. → Get a FREE Month of Coaching (Podcast Special) → Book a Free Body Recomp Strategy Call → Get My Free Body Recomp Guide → Follow Kade on Instagram