[PART 1] The Female Body Recomposition Blueprint - Understanding Recomp​ + Finding The Best Approach For You

Client transformations mentioned:

• Jaune → LINK
• Laura → LINK
• Heather → LINK

About this episode:
Unlock the secrets of simultaneous muscle building and fat shedding with our Female Body Recomposition Blueprint series. As Coach Andrea and I dissect the science behind this transformative journey, our listeners will be empowered with the knowledge that defies the old myth—you can indeed sculpt muscle while waving goodbye to unwanted fat. This enlightening discussion is backed by scientific evidence and the real-life experiences of our clients, women who've broken free from traditional fitness confines and witnessed astonishing shifts in their muscle-to-fat ratios.

Prepare to redefine your understanding of fitness as we navigate the nuanced world of body recomposition, revealing how strategic protein consumption and exercise can trigger these dual processes within the body. We're not just talking theory; we're bringing to light advanced strategies like hormone optimization that can take your recomposition efforts to the next level. This is about more than just looking good—it's about fine-tuning the intricate machine that is your body, to perform and recover at its best.

In this series, we celebrate the diversity of women embarking on their unique fitness journeys, shattering the one-size-fits-all approach to body transformation. Whether you're a seasoned athlete or a nutrition-savvy gym-goer, you'll discover how an individualized method can redefine your physique and why sometimes, a calorie surplus or a meticulously managed intake is key to unlocking muscle growth. Stay tuned for our next session, where we'll dive into the foundational principles for a responsive, thriving body, and learn how to craft a personalized path to peak fitness.

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Transcript

Speaker 1 0:02

Hey team, welcome back to the show. Today it is Coach Andrea and I and we are going to be kicking off a new series called the Female Body Recomposition Blueprint. Basically, this is going to be around how to build muscle and lose fat at the same time, specific to women, of course. We work with primarily women, so I'm really excited to dig into this series. You've probably heard a lot of people say you have to either lose fat or build muscle. You can't do both at the same time when that is very much not true. In reality, most of the clients we work with again, we work with almost exclusively women, especially when you start coaching will typically see a pretty drastic body recomposition Really and again, this isn't enough for us to cover in one episode.

Speaker 1 0:48

I know we've done like single episodes on body recomposition in the past. We've never done a deep dive. I really want to dig into this and really make this specific to again who we typically work with, which would be you're probably a female between 25 and, I would say, like 45 to 50. Probably already spent a decent amount of time in the gym. You probably track your macros or pay attention to your nutrition. You probably already feel like you're working pretty hard but for some reason you're just not seeing the results of all your hard work reflected in the mirror. Really, this is going to be a serious. It's a deep dive solving that problem Before we get into what is body recomposition and the evidence for it, anything else that you want to add to that, andrea.

Speaker 2 1:36

It's there for a while. It was kind of like a common thing online to see people discrediting body recomposition, saying it's kind of ridiculous like no, you have to be eating this way to build muscle, you have to be eating this way to lose fat. But I was seeing it in a ton of my clients. So I was almost like, am I kidding myself here? Am I not seeing the muscle that I think I'm seeing here? Or like what is going on? Why am I seeing this with all my clients? But everyone says that this isn't possible. And so it's kind of cool to see that sort of turn around with studies that have come out and things like that and just the fact that at this point I've been doing it for many, many years longer and have more of that anecdotal evidence, and it's like, yeah, I mean, once you put all of the pieces together, you definitely can see really good body recomposition results, just doing the right things for long enough. So I'm excited to get into it. I think it's going to help our target audience quite a bit.

Speaker 1 2:44

Absolutely, and yeah, it has been. There's definitely been a shift. Now there's definitely a crowd who, hey, it's probably not productive, read each body recomposition. But we'll dig into that a little bit more. And really this first episode is just going to be about understanding body recomposition, what it is, the different types of it and who it's possible for. And then over the next few episodes of the series we're going to dig into basically the foundational principles to push yourself in the best position to actually do the best body recomposition. So basically, optimizing your hormones, your thyroid, things of that nature. Optimizing your nutrition for body recomposition right. Like how quickly should we lose that? What should our intake be? Optimizing the way you're fueling yourself around your training, your micronutrients, things like calorie cycling, refeed days, et cetera. Digging into your training, cardio supplementation right. And again, this first episode is going to be a high level, basically giving the listener a high level understanding of body recomposition. And then over the next few episodes of the series we'll really dig into the exes and those a bit more.

Speaker 1 3:48

So let's kick it off with just defining what body recomposition is. So the most common definition for body recomposition would be building muscle and losing that at the same time. But really what I would say is body recomposition would be improving the ratio of lean mass to fat mass or improving the ratio of muscle mass to fat mass right, because then we'll talk about this a little bit more. That could also be. Maybe you didn't actually lose that, but you built muscle and thus your body fat percentage has decreased. We still effectively should body recomposition, right? So, again, the definition I like to go with is improving the ratio of muscle mass to fat mass. And again, so many people I'm surprised, even a lot of times this will come up with clients. I was just having this conversation with one of my clients a few weeks ago. She mentioned hey, I've noticed I built a good amount of muscle, I've gotten a lot stronger, but I've also been losing weight. I've gotten quite a bit leaner.

Speaker 1 4:51

I used to always think that this wasn't possible, even in like Intellectual. Very recently I thought this wasn't possible and you like explain what's going on here and we worked through this. But again, it is something that is very feasible. First, we have a lot of scientific evidence that does support the fact that body composition is doable, and some I chose a couple of studies here that are especially relevant to our clientele. So first was a study titled Effects of High vs Low Protein Intake on Body Composition and Maximum Strength in Aspiring Female Physique Athletes Engaging in an Eight Week Resistance Training Program. So here, what I was looking at was primarily research that would be, on individuals who are already trained, not like hey, I'm brand new to the gym, like anyone who's brand new to the gym, or brand new to hyper-experiment training probably going to be pretty easy to see body decomposition at. But again, we typically work with someone who's a little bit more intermediate and thus I wanted to choose researchers who are more relevant to that crowd. So, again, this study was done in 2018 and it was spearheaded by Bill Campbell, who's been on the podcast before, moran Conlon, who's also been on the podcast before, and Brad Schoenfeld, and it was designed to look at, or designed to look at, what difference a high versus a low protein intake would have on body composition in female figure competitors. Now, because you're a figure competitor, this doesn't necessarily mean that you are training intelligently or taking an intelligent approach to nutrition, but we can probably assume this is someone who was pretty mindful of their nutrition and their training already and at very least working hard. Now, in this study, the high protein group lost 2.42 pounds of fat mass on average and added 4.6 pounds of lean mass on average across eight weeks. Now, again, these individuals were aspiring figure competitors, not pure beginners to training or nutrition. So they definitely showed you the pretty impressive body decomposition during that time.

Speaker 1 6:51

Study number two was titled body decomposition trained individuals build muscle and lose fat at the same time. Again, can trained individuals build muscle and lose fat at the same time? Now, this was an article by Chris Barakat, who's one of the top researchers in the field of body recomposition, where he broke down much of the current literature we have that resulted in body recomposition. To figure out if a quote unquote more intermediate or advanced person could still see body recomposition and I just pulled this quote directly from the conclusion. But what he said was despite the common belief that building muscle and losing fat at the same time is only plausible in novice slash obese individuals, the literature provided supports that trained individuals can also experience body recomposition.

Speaker 1 7:36

Individuals training status, the exercise interventions and their baseline body composition can influence the magnitude of muscle gain and fat loss. Resistance training coupled with dietary strategies has been shown to augment this phenomenon. In addition, there seems to be confounding non training slash nutrition variables, such as sleep, hormones and metabolism that can significantly influence these adaptations. Thus, coaches and practitioners must self audit their current approach, determine how they can improve the training and nutritional regimen on an individual basis, and implement evidence based strategies to optimize body recomposition. So, basically, this article took a deep dive into the preexisting research and showed us many examples of where individuals who had already been training and following a decent nutrition protocol are suddenly losing fat and building muscle basically seeing body recomposition when they start paying attention to more advanced strategies. So things like nutrient timing, the way we're feeling around your training, your macro ratios, rather than just like calories and protein, smarter training protocols, etc.

Speaker 1 8:36

And we've definitely seen some anecdotal evidence of this in clients as well. Again, we see this constantly, like a few examples we've shared just very recently. Like Jenae is someone who comes to mind where I shared a post the other day where, hey, jenae is two pounds heavier now than when she started coaching with you, andrea, but she's a lot leaner. She's leaner, she's more muscular and she's actually built so much muscle that she's two pounds heavier than she was when she started. Another client that comes to mind is Laura who's? Laura's? From France, right.

Speaker 2 9:07

Italy.

Speaker 1 9:08

Italy, italy, that's right, but, like I know, she got a lot leaner. How much weight did she lose?

Speaker 2 9:15

She lost about eight pounds. So it wasn't super significant on the scale it was and I might be getting that wrong because she was in kilos, but I'm pretty sure it was about eight pounds. But she looks so much leaner and she did put on. She had a good amount of muscle to start with. Got it a lot, but she yeah, but she did add some as well. Yeah.

Body Recomposition and Its Key Levers

Speaker 1 9:40

And another example that comes to mind is, like my client, heather, who I just shared, where we what she's lost. I believe she lost like 16-ish pounds on our first battle phase, but she's also gotten so much stronger and built so much muscle. And I'll link, like the posts that I'm mentioning here, I'll link all three of those up in the show notes so you can go check it out, where we talk a little bit more about what we did in each individual scenario. But, point being, body recomposition, both in the literature and with clients, is something that we see constantly. And then, finally, to kind of just explain why body recomposition is something that is very doable.

Speaker 1 10:16

We know that to build muscle, you must store energy and protein, right. To lose fat, you must burn energy, but while you must be in a calorie deficit. So basically, eating fewer calories and you're burning to lose fat. This doesn't mean you need to be an energy surplus, so basically, eating more calories and you're burning to build muscle, right. That's one of the biggest mistakes people make is, again, like thinking of them as the same process, right, so like the opposite must be true. So if I'm losing, if I'm losing, I need to be in a calorie deficit? Yes, to lose fat would you need to be in a calorie deficit?

Speaker 1 10:49

But building muscle isn't the same process by any means. It's an entirely different process, happening in entirely different cells. Building muscle is versus losing fat, right? So it's interesting how people like, well, thus, because we have to be in a deficit to lose fat, we have to be in a surplus, build muscle, when again, they're two separate. They're like two entirely separate processes, right? So it's interesting how people kind of look at that and misconstrue that.

Speaker 1 11:17

Again, to quote Chris Barracat, he's someone who in the past I talked to about and learned from quite a bit when it comes to body recomposition, our skeletal muscle and fat tissue are two different functioning compartments of your body which signal different metabolic processes that require different amounts of energy, totally independent of one another. While we have a pretty good understanding of the energy cost of that tissue ie 3500 calorie deficit equals about one pound of fat mass lost we do not fully know the involved energy cost to build skeletal muscle. So basically, the point of all this is building muscle and calorie deficit is very possible, or building muscle without gaining fat is very possible, but adequate protein and the proper training stimulus is a must. So, before we move on, anything else that you want to add to all that, andrea?

Speaker 2 12:14

I don't think so.

Speaker 1 12:16

Okay, but really I think the most important thing to kind of gather here to sum all this up, is in all cases, there are a few key levers we can pull that typically cause body recomposition, and we're going to cover each of these much more in depth later.

Speaker 1 12:31

But basically it is, and again, like I will just relate this back to our clients, because we see this in almost every client who starts with us and again, it is incredibly rare that someone starts with us who isn't already training, who isn't already paying attention to their nutrition or tracking their food, at least in my consistently. But again, it's by adding in more advanced strategies, by getting a little bit more in depth and individualized with the way we're approaching things, we can almost always see body recomposition right. But things like what we're putting more focus on, things like optimizing hormone health, proper nutrient timing, peri workout nutrition timing, a smarter approach to your training, balancing training with nutrition protocols and recovery capacity, proper management of cardio, proper management of your life stressors outside of just your training and nutrition, and understanding the synergy between all those things Again, when we put focus on these things, hey, a lot of people, even those who have already been in the gym, even those who aren't obese can see body recomposition. Anything else to add before we move into the different types of body recomp?

Speaker 2 13:31

I mean, yeah, this is why we're always talking about these things and talk about, like, why all of these matter. Because there are so many people saying, well, nutrient timing doesn't matter, or like, as long as you're hitting your calories, that's like all you need to lose body fat. And while that's technically true, you also can see such a better body composition change if we do nail all of those quote unquote minor details. And that's the reason that we see body composition improvement so often and we're able to see a little bit of muscle gain through a fat loss phase or better body recomp through the different phases, because we do focus on those details that people are most likely leaving out before they get started with us.

Understanding Different Types of Body Recomposition

Speaker 1 14:25

Absolutely. So let's dig into the different types of body recomp and very relevant to what you were just talking about. Again, I think it's easy to look at this as Imagine there are a lot of, there are a bunch of essential levers we can pull that will simulate further change, right, each of these is a lever that will stimulate change in your physique and very off, very rare Is it that everyone has pulled all these levers, right? So because of this, there's almost always something we can do To create like kind of this body recomposition effect. Now, depending on where you're at, what those levers are that we might focus on will also vary, right? But because of this, there are several different types of body recomposition that we can achieve. There's gonna be three primary types of body recomp that we'll see and, again, the primary levers we can pull here are typically gonna be better training, better approach to nutrition, improving health, basically creating more responsive body, better synergy between the way we're approaching your training and nutrition and using a basic approach, rather than always saying in one phase. But to get into the three most common types of body recomposition, we see, number one is going to be you lose fat and build muscle at the same time. So, again, when you say recomposition, when you say body recomposition losing fat, building muscle at the same time this is typically what people think of, but again, it's not the only way this occurs. Now, in this situation, oftentimes measurements will decrease drastically and weight will also decrease a pretty considerable amount. But Most women will finally achieve their their goal physique still at a heavier weight than expected. But again, this is one where we probably are in a deficit through most of this phase. Right, we probably are a losing body fat, a Considerable amount of body fat. That path through most of this phase, we're also seeing a good amount of muscle being added to your frame, and we most often see this in women that have a Consistently been in the gym but are more focused on burning calories. So maybe you're doing something like Orange theory at 45 or just spending time on the Peloton. So basically, you're missing the proper training stimulus for muscle growth.

Speaker 1 16:33

Be are typically likely mindful of their diet and maybe you eat mostly clean but haven't consistently tracked your macros. In this case again, well, you might be like eating healthy foods. We're still missing the stimulus that you need for fat loss. This can also happen to detrained women. So if it was like, hey, you still have a lot more muscle, but maybe again Like a post postpartum this happens a lot right with like hails. Maybe I was a coach myself I know you work with a lot of clients in this realm Like maybe I was a coach myself, how to child, of course, like that is a Jurassic change and but because of that, like had a lot more muscle, maybe I lost a good amount of it. Then, like bouncing back here again that very quickly. I can also lose body fat at a good rate. We'll typically see some pretty impressive body recompositions there. But in this situation, because you're missing both these stimuli both the nutrition or fat loss, and the training for muscle growth we can see pretty drastic changes in both directions at the same time, which is super cool.

Speaker 1 17:33

The second scenario, or body recomposition, is you might not lose much weight or even body fat, but you gain a lot of muscle. So I always use the example. Let's say you weigh 140 pounds with 30 pounds of fat and 110 pounds of lean mass. So you're 21 and a half percent body fat over a six month building phase. Let's say you go through a lean gains phase. You add six pounds of muscle you end the phase with, let's say, you were able to add like six pounds of pure muscle. You in the phase you didn't lose a single out of the fat, you didn't gain a single ounce of fat. So you in the phase at 100 six, 46 pounds, with 30 pounds of fat and 126 pounds lean mass. So now You're 20.5 percent body fat. So we lost a percent body fat Despite not actually losing a single ounce of fat, because the ratio of muscle to fat has improved. You will look leaner and again, we'll most often see this in women that are Already pretty lean. So the fat loss stimulus of a calorie deficit was likely already in place, right. Like for you, getting leaner isn't a problem, but the biggest catalyst for change and like making your physique look even leaner still, was building muscle.

Speaker 1 18:40

Similar to the first example, the cyber clientele typically hasn't had the proper training stimulus and also Often wasn't doing a good job fueling themselves for muscle growth, especially around training right.

Speaker 1 18:50

So this is like they talk about that underfueling Versus under eating, and a lot of people like thinking they're under eating when they're actually under fueling. So maybe it's like you're starving yourself all week over, doing it on the weekends. Maybe you're doing things like going to your training fast and training early in the morning but not eating until like noon, right, or Most your calories come like after dinner or dinner and like the next couple hours after. When we're training. In the mornings we're just doing a poor job like setting ourselves up for the best training in the best recovery. By shifting that, we can see big changes here. Or maybe you're just under eating protein and carbs. Again, I think like Jenae is a great example of this, where she looks a lot leaner. Now I don't know, do you think she's actually lost a lot of body fat? Because again, she looks leaner, but she's also two pounds heavier. Do you think she's actually lost a lot of body fat or has she just built a lot of muscle?

Speaker 2 19:39

I think she's lost some body fat but gained a significant amount of muscle.

Speaker 1 19:45

It was a muscle gain right.

Speaker 2 19:47

Yes, that's what's made the biggest visual difference, because she didn't have that very much muscle to start with. She also didn't have a ton of body fat, she was just fairly thin. But then adding that muscle completely changed her look.

Speaker 1 20:01

This is again. I would say this is honestly the most common client avatar that we see and the most common form of body recomposition that we see, the first being the second most common. Again, I actually will dig into this in a moment, but I think it is important to understand that aspect as well. Finally, you build a smaller amount of muscle and lose a lot of fat. Even if you just build a bit of muscle but lose a considerable amount of fat, you'll still see an impressive body recomposition. We most often see this in women that A have been following a smart training program for quite some time and training hard but haven't been neglecting their nutrition. Or maybe you're just coming out of a building phase where we did gain a little bit of body fat. Now, typically, you'll already be very strong, understand hypertrophy, training well, again, be pushing close to failure. But maybe you don't feel like you look the part of someone who trains as hard as you do.

Body Recomposition and Client Types

Speaker 1 20:52

Again and I've talked about this before but it seems like a lot of new clients think they're in this camp where they start and on an initial call, they'll be like I have a lot of muscle, I have a ton of muscle, I just need to lose like 5 pounds and uncover it. And again, this is no fault of your own. If you are, if you're a client, you have kind of realized this might be the camp that you're in. Again, it's very, very common, but a lot of times people don't have as much muscle as they think they do. Oftentimes people don't train Almost always people don't train nearly as hard as they think they do, so there's oftentimes a lot left on the table there. And again, I would say this is I think most people think this is the camp that they're going to be in with like, hey, I have a lot of muscle, I just need to lose like 5 to 10 pounds of fat and I'm going to uncover that I'm going to be jacked and shredded.

Speaker 1 21:36

I remember thinking that, going into my first photo shoot too, I've been there, and then I was like, what I have to lose? I have to lose like 35, 40 pounds. I thought I was going to have to lose like 10 pounds. So I've been there myself. But again, honestly, very, very, very few people are in this camp. I again, when I've talked about this, I would say the only two people who follow into this camp that I have that I immediately come to mind that I've worked with are both coaches on our team now Natalie and Tass both Natalie and Tass both.

Speaker 1 22:09

It's like, okay, you guys are genuinely already jacked upon us working together, but here the ceiling for muscle gain while also losing fat is lower thanks to the fact that you have so much training experience. So again, as we build more muscle, it gets harder to continue to add more. So thus we may get at the point where, hey, for us to effectively add tissue at a decent rate, we need to truly be in a caloric surplus. But in this case, since you already have a lot of muscle, getting leaner will uncover all the muscle you've worked so hard to build over the last few years. Before we get into, who shouldn't attempt body decomposition, andrea, anything else you want to add to all that?

Speaker 2 22:46

Yeah, I mean, I don't think so, because I think we'll get into anything that I would start in on here, absolutely Okay, okay.

Speaker 1 22:53

So I think that one of the most important variables here is understanding which type applies to you, because most people kind of mistype themselves. Again, as I mentioned, a lot of people think they have a lot more muscle than they do. I just need to lose five to 10 pounds and I'm going to be shredded inject. It's rarely the case when someone tells me they think that that's really how it actually plays out. Similarly, I would say again, most of the clients we work with fall into that second category where, in that case, oftentimes, like for Janae, the majority of you guys work together, has been with her and at maintenance or in a slight surplus right, eating more food rather than trying to diet. Now, I think it's incredibly common that that type of clientele again like this, seems to be a lot more of the clients that we work with already very lean and you think okay, I just need to continue to get leaner, I need to continue to diet, and that is going to be the thing that's going to create this body recomposition effect that I want, where, like in Janae's case, if you guys would have continued to chase fat loss, if you would have kept her in a deficit throughout that entire time, she wouldn't have been, as been nearly as well fueled, she wouldn't have been able to add all the muscle tissue that she's had Now she had like 20 to 30 pounds of body fat to lose. That may have been a different situation but again, in that case, I find that almost always like that type of clientele, like letting go of under eating is, or under fueling rather, is oftentimes so hard. But and very often that type will mistythe themselves as, like I'm that person who can like continue to lose fat and build muscle. But we can even be realistic with yourself as far as, like, if you're already a very lean person might not be what we need.

Speaker 1 24:43

Again, I would say, like, when it comes to the third type of, hey, we probably just need to lose, we probably need to lose a little bit of body fat. We're probably not able to ton of muscle in this phase. That's pretty damn rare, I would say probably unless you're someone who's been working with a coach. You've been dialed in for a very long period of time, probably a lot less likely. But I mean, from there I really think for almost everyone, everyone listening to this body recomposition as possible, I would say the only people who is again just understanding the specific type that we're chasing right, because you can, for sure, fall into one of these three categories I would say, the only person that like only category who I think this isn't as applicable for and, hey, is probably not as effective to chase this Like, I think, you or I.

Speaker 1 25:35

We could still achieve some body recomposition if that's what we were chasing, but we're also at the point where, hey, we have truly been, we've been coach. I don't think there's been a stretch where either of us haven't been coach and, like last, I know, for me it's been since 2018, it's been pretty similar for you, right?

Speaker 2 25:52

Yeah.

Speaker 1 25:53

Where we've been working with coaches like that entire time. We've been very dialed in on our training, our nutrition that entire time. Now we could probably still chase some body recomposition and see some very slow recomp happen if we wanted to. But realistically it's just a much slower path than hey. At a certain point you get still point where hey, if the quickest rate of progress across the course of the years remain concerned probably more effective to move through like a building phase and a fat loss phase versus like trying to spend.

Speaker 1 26:20

And again, like recomp isn't separate from those phases. Right, recomp can happen in fat loss, recomp can happen in the building phase. But for like in our case, it's probably more realistic to hey, I'm going to go through a building phase where I'm also going to gain a little bit of body fat because that's going to allow me to build muscle the most efficiently. And then I'm going to go through a fat loss phase where I'm okay with the fact that I might just be maintaining in order to lose a little bit quicker, because across the course of the year that's going to be what will allow me to make the quickest progress. Anything else to add as far as who shouldn't attempt body recomp.

Speaker 2 26:55

Well, I think that the people who you're identifying as like I think I'm in this third camp where I already have a good amount of muscle and so let's just get into fat loss those are the ones where, when you get into fat loss, it's very slow and grimy, like it's pretty apparent that that's not the thing that you need whenever you get into it. Would you agree with that?

Speaker 1 27:15

That's a good point as well. Like you, probably aren't great at the skill of fat loss yet. Is that what you're meaning?

Speaker 2 27:21

Yeah, or it's just something that you've been trying for so long because you still think, like I've got the muscle, I don't need to do a build phase. Like I have people I don't want to call out anybody, but like I can think of people who have told me, like I just really need to get leaner. I have a good amount of muscle. Like I have enough muscle for me to be happy with it, I just want to get leaner. And those are the people where, when you go into fat loss, it's slower, it's grindier. This is what they've been trying on their own for an extended amount of time, and so those are typically the people who it's like well, actually, if you were to shift your focus and try to build for the next six plus months, you're going to see just like tonight, you're going to see a huge difference in your physique versus just trying to chase that little bit of fat loss that you think is going to be the thing that unlocks this physique for you.

Speaker 1 28:19

Yeah, yeah, absolutely. And again, I think it's that people who think they're in that category almost always fall into one of the first two categories. Again, like it's just like being able to and you might not be able to accurately assess your physique, and that's okay, right, a coach can help you with that as well. But, like the, if it is truly like you are a very lean person or a pretty lean person, and again it's like man, just like a couple more pounds and I'll be there.

Speaker 1 28:51

But again, like I've also worked with clients who, like I think that I need to lose like five pounds and I've thought this myself again, like I think I need to lose like five to 10 pounds to get like super lean. In reality it's like, hey, we're, we're looking at like probably 30. So again, like in that type that case, oftentimes it's like that person also, there's a lot left on the table as far as you're training the effort. So again, that almost kind of goes back to the first category. So I think you can go either in those two as well. But yeah, that's, that's a very good point.

Speaker 2 29:18

That's typically like fat storage patterns. We're holding it around like our glutes are like that's a very, very true, and it's orange and chest and it looks like there's a good bit of muscle under there. But then it's just like for me, I just keep losing my glutes Whenever I go through a fat loss phase and it's like, oh, those weren't actually glutes, that's body fat there that was disguised as muscle underneath.

Speaker 1 29:41

No, that's, that's very true as well.

Speaker 1 29:44

Your body fat storage patterns do make a huge difference and I don't think people, because typically when people are looking at how lean am I, they're just looking at their apps and for a lot of women your body fat storage patterns will be more so dominant towards your glutes, thighs, right when it's easy to like.

Benefits of Coaching for Faster Results

Speaker 1 30:03

I just built my glutes a lot, and a lot of times you haven't actually added as much there as you might think. Sometimes you have, but a lot of times we haven't and it's actually like and I've been there myself right where like for the longest time I felt like this has changed, but I felt like for the longest time it was like until I got to like 200 pounds it would just all come off of my like butt, like my butt and my thigh, so it was like man. I lost like 15 pounds and I can always see like my upper few abs. I guess I have like female body fat storage patterns, but I can always see my upper few abs within this like glutes, thighs, where I'd be like man. I've lost like 15, 20 pounds and I haven't changed. My body hasn't changed at all, except for my butt looks smaller and like my legs look smaller. So again, I think it's just easy to like misunderstand that until you've gone through it as well.

Speaker 2 30:49

Yeah, and it's. That's why it's so helpful to have a coach that's taking you through it, who has seen this with hundreds of people and can help identify the most direct path for you, because it's so easy to spend years chasing the wrong thing that you think is going to get you there where you could just like change direction for the next few months, have a much, much more productive time and then actually get where you want to go so much faster.

Speaker 1 31:16

Absolutely All right team. Well, that is all we have for y'all for today. As far as intro to the topic, understanding what body recomposition is, who it is and isn't a good fit for Now, next week we will be digging into the foundational principles for building a healthy, responsive body. So basically optimizing hormone, thyroid et cetera, kind of in that foundation that allow your body to be extremely responsive to everything else we're going to be talking about. As far as nutrition, the training, the cardio supplementation, as always, if you'd like to apply to work with our team, click the link in the show notes and we will catch you guys next time.