Fit to Live Podcast Sydney Tollett

If you've ever been confused on the topic of body recomp, this episode is for you! We dive into if recomp is really possible, who it's best fitting for, key variables for successful recomp, assessing progress, and more. You're in for a treat! Timestamps are below.

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Timestamps:

1:55 - testimonials from my body recomp class

3:40 - defining terms (body composition & body recomp)

6:30 - body recomp vs a deficit & building phase

7:20 - can you actually do both at once? (the science)

8:44 - how can the scale stay the same if I'm losing fat?

10:29 - is recomp optimal?

12:05 - who has the best and worst potential for body recomp?

15:00 - if you have good recomp potential, should you still take that approach? (not necessarily)

17:55 - what if you don't have good potential?

19:24 - 5 key components of successful recomp

19:41 - training for body recomp

32:38 - energy balance for body recomp

36:11 - protein intake for body recomp

39:00 - recovery factors for body recomp

45:05 - adherence for body recomp

46:22 - assessing progress in a recomp phase

51:26 - what if you don't have good potential for a recomp phase? long term recomp?

54:05 - recap & summary



Hope you loved the episode!

So many people set themselves up for miserable diets. My goal with this episode is to make sure that's not you! In today's episode, we discuss 6 different ways to make your diet easier and more enjoyable so that you can stick to it, see results, and sustain those results! Enjoy! Timestamps are below.



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1:45 - Why this conversation is important

4:50 - Engineering an environment for success

11:44 - Having a tentative gameplan

15:10 - Strategies to manage your hunger

20:12 - Getting support from others in your life

25:45 - Managing your total stress load

30:50 - Accepting the sacrifices

34:00 - A tangent on "balance"

34:50 - Episode recap

35:17 - What's coming next to the podcast?

With so many workout programs out there, how do you know which ones are good? Today, we are talking about red flags to look out for in workout programs to help you filter through the online world of training. Enjoy! Timestamps below.



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2:34 - A very important preface to this episode that will give context to this subject (don't skip this!!!)

6:02 - Red flag 1: False advertising of results

8:58 - Red flag 2: All barbell work

12:48 - Red flag 3: Poor exercise selection

19:22 - Red flag 4: No consideration of energy balance (aka if you're in a deficit or not)

22:46 - Red flag 5: Excessive volume & junk volume

28:40 - Red flag 6: 5-6 day training splits

30:25 - Red flag 7: No tempo guidelines

33:45 - Red flag 8: Too good to be true claims

35:00 - Red flag 9: Workouts change weekly

37:00 - Red flag 10: Being "dead" after every workout



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What changes should you make to your diet when you are aiming to lose body fat? In this episode, I walk you through 10 things I personally change about my diet when I am in a caloric deficit aiming for fat loss. These changes are to ensure I not only get the best results possible, but also enjoy the process along the way! You'll get tons of practical tips to walk away from this episode with. Enjoy!

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Do you struggle to maintain any progress you get? Or maybe you are nervous you are going to lose the progress you've made? This episode is for you! Today, we are talking about common mistakes I see when it comes to weight maintenance and maintaining your progress. Hope you enjoy!



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It's a Q&A! And we've got some great questions to cover in this episode. Listen to my thoughts on meal plans, where to start if you are always bloated, 3 day training split, growing your glutes, and more. Timestamps are below!

2:53 - What are your thoughts on meal plans?

12:04 - Can I build muscle only training 3x a week?

18:10 - Do I really need to track my steps?

24:22 - Where should I start if I'm always bloated?

32:18 - How long should my diet last?

36:47 - What is the best way to grow your glutes?



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