The Body Recomp Podcast | Beyond Fitness

→ Apply for The Recomp Project | 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 eachHow to structure fat loss phases based on your dieting and training historyHow to use recom...

→ Apply for The Recomp Project | 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 aboutThe four habits that drive fat loss without counting a single calorieHow to...

→ Apply for The Recomp Project | 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 itWhen a calorie surplus is and isn't required to build muscle...

→ Apply for The Recomp Project | 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 ...

→ Apply for The Recomp Project | 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 perfectionDa...

→ Apply for The Recomp Project | 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 ...

→ Apply for The Recomp Project | 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....

→ 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 resul...

→ 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 li...

→ 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 gu...

→ 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 → ...

→ Free Coaching Trial | Unlock the keys to effective training, muscle growth, and sustainable body recomposition. → Apply for 1-1 Body Recomp Coaching → FREE Body Recomp Transformation Guide → Kade's Instagram 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 Mistake...