The science is clear. You can lose fat and build muscle at the same time if you follow the right blueprint. In this episode, Anthony breaks down the three pillars of effective body recomposition and explains why traditional bulking and cutting fails everyday athletes. You will learn the optimal rate of fat loss, why resistance training is non-negotiable, and how protein intake influences body composition during a calorie deficit.
Read the full episode notes at hagelestrength.com
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Timestamps:
(00:00) Introduction and why recomposition is misunderstood
(01:07) Bulking and cutting: where the old model came from
(02:26) Enhanced athletes vs natural athletes
(04:17) Why aggressive bulks and cuts fail most people
(05:27) Pillar One: The optimal rate of fat loss
(06:36) What the research shows about slow vs fast weight loss
(08:22) How low energy and recovery impact performance
(09:54) Pillar Two: Why resistance training is essential during fat loss
(12:43) Pillar Three: Protein intake and maintaining lean mass
(14:03) What the Longland and Layman studies reveal
(15:43) Practical protein targets for everyday athletes
(16:52) Building your recomposition blueprint
(18:33) What sustainable progress actually looks like
(19:25) Final takeaways and closing message
Referenced Resources:
Garthe et al., 2011. Effect of two different weight-loss rates on body composition and performance.
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