<a href='https://www.witsandweights.com/fatloss'>Get your free 14-Day Rapid Start Fat Loss Guide</a> to set up your nutrition and strength training for effective fat loss without extreme restriction or guesswork: <a href='https://www.witsandweights.com/fatloss'>https://witsandweights.com/fatloss</a>--If you're tracking food, stepping on the scale, pushing hard in the gym, but hitting a wall with fat loss, this episode is for you. Maybe scale isn't moving, or you're making panicked decisions like slashing calories or adding more cardio, and nothing's working.Discover the 3 weight loss traps that derail motivated people trying to finish 2025 strong, and learn exactly what to do instead to build a leaner, stronger physique heading into 2026. Learn to use evidence-based strategies that work with your body's adaptive system, not against it, so you can lose fat while building muscle and maintaining your metabolism.Episode Resources:<ul><li><a href='https://www.witsandweights.com/fatloss'>Free 14-Day Rapid Start Fat Loss Guide</a></li><li><a href='https://studio.com/philip/fitness-lab?c=vO14BzD8'>Fitness Lab App</a> - AI-powered coaching for tracking signal weight and progressive training. <a href='https://studio.com/philip/fitness-lab?c=vO14BzD8'>Exclusive 20% off link for podcast listeners</a>.</li></ul>Timestamps:0:00 - Hitting a wall with fat loss despite tracking and training 2:09 - Trap 1: Reacting emotionally to daily scale fluctuations 9:29 - Trap 2: Overcorrecting with extreme calorie cuts and restriction 20:13 - Trap 3: Thinking strength training is not required 24:52 - How muscle building transforms metabolism and body recomp 28:52 - Debunking "bulky" fears and "waiting to lift" myths <a rel="payment" href="https://www.buzzsprout.com/1870546/support">Support the show</a> 📱 <a href='http://witsandweights.com/app'>Get Fitness Lab</a> - Philip’s science-based AI app for fat loss, muscle building, and strength training for people over 40. It adapts to your nutrition, recovery, and training to improve body composition without guesswork. 🎓 <a href='https://physique.witsandweights.com/'>Try Physique University</a> - Evidence-based nutrition coaching and strength training to help you lose fat, build muscle, and master your metabolism with support and accountability (free custom nutrition plan with code FREEPLAN). 👥 <a href='https://bit.ly/3vyLDqO'>Join our Facebook community</a> - Free fat loss, muscle building, and body recomposition strategies for adults over 40 who want practical, science-backed fitness guidance. 👋 <a href='https://www.witsandweights.com/question'>Ask a question</a> or find Philip Pape on <a href='https://www.instagram.com/witsandweights/'>Instagram</a>

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Stop Making These 3 Weight Loss Mistakes if You Want FAT Loss | Ep 407

Wits & Weights | Fat Loss, Nutrition, & Strength Training for Lifters

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