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Are you strength training, watching your nutrition, doing cardio, and still not seeing the fat loss or muscle gains you expected?

The problem isn't effort. It's that your fitness goals are in conflict, physiologically fighting each other, and every week you train this way, you're getting further from all of them.

Philip breaks down exactly why fat loss and muscle building require opposite nutritional environments, whether the interference effect from concurrent training can reduce your strength gains or hypertrophy, and why chasing peak performance can actually work against longevity.

You'll learn the specific conditions where body recomp can work and the evidence-based approach that gets you to every goal faster.

Whether your priority is to build muscle, lose fat, improve your endurance, or increase your longevity over 40, this episode gives you the framework to stop stacking goals and start making real progress.

Philip also walks you through a 2-minute "Goal Audit" exercise you can do tonight to identify your primary focus for the next 12 weeks and put everything else on maintenance mode.

Episode Resources

• Take the free Fitness Lab quiz for a custom plan built around your primary goal (20% off with the link in the show notes:
  https://bit.ly/fitness-lab-pod20

Timestamps

0:00 - Stop chasing every fitness goal simultaneously
1:02 - The SAID principle
5:13 - Why you can't lose fat and build muscle at the same time (and when you can)
9:04 - How real is the interference effect (does endurance training blunt strength gains)?
12:03 - When strength training and longevity goals conflict
17:41 - A 12-month plan for faster results
19:58 - How little training do you need to maintain your gains?
23:59 - The compounding effect of using nutrition phases and training blocks
28:40 - How to include cardio and other goals without hurting your primary focus
32:19 - Why recovery and sustainability are "meta" goals
38:10 - When body recomp and concurrent training actually work

📱 Get Fitness Lab (now 20% off) - Science-based coaching app for fat loss, muscle building, and strength training over 40. It adapts to your nutrition, recovery, and training to improve body composition without the stress.

🎓 Join Physique University - Evidence-based nutrition coaching and strength training to help you lose fat, build muscle, and master your metabolism with support + accountability (FREE custom nutrition plan with code FREEPLAN).

👥 Join our Facebook community - Free fat loss, muscle building, and body recomposition strategies for adults over 40 who want practical, science-backed fitness guidance.

👋 Ask a question or find Philip Pape on Instagram