Lose Fat Faster with THIS One Thing (Hint: It's Not Cardio or Eating Less) | Ep 377 - Wits & Weights | Fat Loss, Nutrition, & Strength Training for Lifters

Episode Transcript
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Philip Pape (00:00):
Let's say you're tracking your calories and
macros, you're hitting yourtraining consistently, you're
even trying to stay in thatcalorie deficit, but somehow the
scale isn't really budging orit's slowing down.
Maybe your energy is tanking,maybe you're thinking a lot
about food and maybe even yourphysical results aren't coming
along despite all of your effort.
This one factor controlswhether you can lose fat eating

(00:21):
2,000 calories with good energyand minimal cravings, or whether
you're stuck at 1,200 calories,feeling miserable, with
terrible biofeedback.
It governs your hunger hormones, your total daily energy
expenditure and your ability tostick to the plan.
And today you'll discover why.
The R word, recovery, is thecatalyst that makes all of this
work, and we're going to talkabout how to implement recovery

(00:42):
so you get the best fat lossresults possible.
Welcome to Wits and Weights, theshow that helps you build a
strong, healthy physique usingevidence, engineering and
efficiency.
I'm your host, certifiednutrition coach, philip Pape,

(01:04):
and today we're talking aboutthe possibly most overlooked
variable in fat loss.
It is not meal timing, it isnot exercise selection or
programming, it is not even thecalories and the deficit.
We are talking about recoveryand why it might be the
difference between losing fatefficiently and why it might be

(01:24):
the difference between losingfat efficiently versus grinding
away, losing muscle, seeing yourmetabolism tank and adapt
really quickly and just beingcompletely frustrated with
getting the result you'relooking for.
Now.
If you've ever wondered whysome people seem to lose fat
much more easily while othersstruggle, despite perfect
adherence, this episode is goingto connect the dots for you.

(01:46):
We're going to look at howsleep, stress management,
strategic rest days they don'tget in the way.
They actually are verysupportive of higher energy
expenditure, a greatermetabolism, and that is what's
going to help you maintain thatappropriate calorie deficit, but
without crashing, crushing yourmetabolism, feeling terrible,
all the things where you feellike you have to white knuckle

(02:08):
it through.
Now I wanted to share somerecent five-star reviews on
Apple.
If you ever have a moment to gointo Apple and submit a review
and tell us what you think aboutthe show, that would be amazing
, because that is how otherpeople learn about the show.
The first one is from AFlistener always relevant, highly
relevant, educational andinspirational.
Keeps the compass pointed inthe right direction with tons of

(02:28):
information, suggestions forimplementation and positivity.
Thank you, philip.
I love the last one especially.
Positivity is what we are goingfor.
Another one is Just A DudePodcast.
Be informed about your healthGreat show revolving around
overall health and training.
Great research and allows thelistener to take it in and make
informed decisions about theirlife Great show Again.

(02:49):
Informed decisions Anothergreat keyword that I love.
And finally, I'm hooked.
This is from I think it's ChemZI heart emoji.
I listened to the recentepisodes on walking and
inflammation.
Philip, I'm hooked.
I love your personalized, yetyet science-backed approach to
health and I think everyoneshould give this podcast a
listen.
All right, so I always like togive shout-outs to folks.

(03:11):
Again, if you send in aquestion at whitsandweightscom
slash question or you go give usa five-star rating and review,
you are very likely to hearyourself mentioned on the show
in the future.
All right, let's talk about thiswhole thing with recovery, and
I want to start by talking aboutwhy your deficit isn't working

(03:32):
right now, like that's thepremise of this episode and your
body doesn't care about yourfat loss timeline, okay, the
schedule and your date that youhave you know, three months from
now or six months from now tobe X pounds or lose X weight.
Your body doesn't care.
It cares about being andsurviving and hopefully thriving
and performing.
And when you create an energydeficit but don't support the
recovery, that's like half ofthe equation, and so your body

(03:52):
is going to start interpretingthat as some sort of crisis.
It is not going to like thatand this is why recovery is so
important.
But it is so underspoken aboutthe traditional fat loss
equation energy balance right,where we eat less to get into a
calorie deficit and we, in manypeople's minds, move more.
Now, you know, if you've everlistened to me, there's a

(04:13):
backfire that occurs when youtry to move more the wrong way.
We want to be lifting weights,of course, to hold on to our
muscle.
We want to be walking usinglow-grade movement, but the pure
fact of energy balance whileit's true, right, you need to be
in a calorie deficit anddepends on how many calories
you're eating versus how manycalories you're burning, it's
incomplete because it'scompletely taken out of context

(04:35):
of how you drive those twovariables Now, the input
variables, of course, driven bycalories, but you might've heard
us talk about how you can eatmore volume of food and have the
same amount of calories, and sothat's a way to eat more
without eating more energy.
On the other side of theequation, we have our metabolism
, which today is going to focusmore on that side.
But they're all interconnectedbecause sometimes the things you

(04:58):
do that support your metabolismalso contribute to the calories
you bring in, including the say, for example, lower cravings,
which means you're going to justnaturally want to eat less.
That's one example.
So I know you want to drivefaster and faster.
I know you want to get theresult as quickly and
efficiently as possible.
But if you were doing this in acar and you're like I'm going to
keep pressing the gas pedalharder and harder, I have this

(05:20):
little you know sedan, that maxspeed 130 or something and
that's being generous and I justcrank the pedal down.
It's on a hot day and theradiator hose has a hole in it
and your engine starts tooverheat and you're not giving
it any chance to recover.
And maybe you forgot to changethe oil, right?
This is what we're doing to ourbodies.
We're pressing that gas pedaland kind of forgetting

(05:42):
everything else.
So recovery is your body'smachinery, your body's operating
system that regulates all ofthis and without recovery, your,
for example, metabolism, yourtotal daily energy expenditure,
is going to take a big hit andthat's going to make all of this
harder, and I really want tobring it down to that.
When we talk about metabolism inthe short term, that's what

(06:02):
we're talking about how manycalories you burn a day.
We're not really talking aboutmetabolic health and longevity
and all that, which is greatstuff that we care about and, by
the way, all the practices wetalk about support those but
we're talking about a short termsituation where you're just
trying to get a reasonablecalorie deficit, drop some
energy from your body and get alittle bit leaner, right, that's
what we're trying to do.

(06:23):
And so what happens is, if yourmetabolism isn't supported,
well, you have to make up for iton the eating side and you're
going to eat impossibly lowcalories.
Most likely, it's just going tobe a struggle and it's going to
feel like every other crashthat you've had in the past.
And what's going on behind thescenes are a lot of things.
With your body right, yourhormones, such as your thyroid,
right, your hormones, such asyour thyroid, are going to get

(06:43):
downregulated and these allcontrol how many calories you
burn.
Down to the cellular level,your non-exercise activity
thermogenesis might even dropunconsciously right, and those
contribute significantly to thecalories you burn just moving
through your life.
So, with proper recovery,you're going to be able to
maintain a higher energyexpenditure and then you're
going to eat more calories andstill be in an appropriate

(07:04):
deficit.
Your metabolism will stayreasonably high.
Right, it's still going to dropduring fat loss, but it's not
going to drop as much.
It might even be higher than itwould have been in the past.
Your energy this is important,guys.
Your energy is going to feel alot more stable.
So your biofeedback, yourdigestion, your hunger, sleep
and stress are better regulated,and all of this affects how

(07:25):
much you can eat, how it feelsto eat what you eat, and then
whether you can lose fatconsistently.
Hence the title of this episodeabout losing fat faster,
meaning you can go into either agreater deficit or at least be
consistent with the deficityou're trying to maintain.
Now I want you to consider twodifferent people this will make
it pretty crystal clear and bothwant to lose fat.

(07:46):
They want to lose it at thesame rate.
Person A is sleeping just fivehours, stressed out of their
mind.
They're skipping rest daysbecause they quote unquote love
to train and go to the gym.
They love to work out every day.
Their expenditure is crashing.
It's crashing because they'retoo stressed, they have too much
load allostatic load on theirbody.

(08:07):
Allostatic meaning your body isusing allostasis to try to get
back to homeostasis and you'renot letting it.
And there is always some levelof this during fat loss.
But the more you push it, themore it's going to push back.
So they have to eat a lot lesscalories let's say 1,200, to
maintain the deficit.
Now, person B same size person,prioritizes their sleep,

(08:28):
they're managing their stress,they're taking these strategic
breaks right, they're nottraining every day, they're not
exercising necessarily every day, or they're doing it the right
way, like walking, and so theirexpenditure doesn't drop nearly
as much.
And so over the course of thefat loss, they're eating an
average of several hundreds ofcalories more and able to lose
fat at the same rate, but withbetter biofeedback.

(08:49):
So they could either lose it atthe same rate as the stressed
out person, but it's easier, orthey could even crank it up and
lose fat even faster becausethey can handle the biofeedback,
because they're recovering.
So that's why the deficit mightfeel like it's not or not feel
is not working for you right now.
It comes down to all of thefactors that push back against

(09:11):
recovery and recoverability.
So let's get into some of thekey pillars here.
Let's talk about sleep.
We just have to talk aboutsleep, all right, sleep is not
just time in bed and time forrest.
It is when your body doesthings that are quite magical,
like repairing your muscle oractually breaking down muscle.

(09:32):
If you don't get enough sleepor restful sleep, believe it or
not, whether to regulate yourhunger hormones or crank them up
and make you feel like you caneat an elephant.
And the data shows us somethingimportant when you are vastly
sleep restricted, we're talkingabout four to five hours a night
.
Consistently, people in acalorie deficit lose 55% less

(09:56):
fat compared to someone gettingadequate sleep in the same
deficit.
So it actually shifts thedistribution of energy loss from
losing fat to losing muscle anddifferent fluids, for example,
but mainly muscle.
Whereas during quality sleepyour growth hormone peaks,

(10:16):
especially during deep sleep,and that's crucial for oxidizing
fat and preserving muscle.
Cortisol, your stress hormone,naturally dips, but again, only
if you're getting enough deepsleep.
For those of you who track yoursleep stages, deep sleep is the
one I'm talking about.
Your hunger hormones alsoregulate, you know, ghrelin, the
one that makes you hungry.
It drops to normal levels.

(10:37):
Leptin that's what signalsfullness.
It goes up.
So if you don't have adequatesleep, the opposite happens
right Grelin stays high, leptincrashes and now you're gonna
have intense cravings,especially for calorie-dense
foods, and that's gonna makeadhering to the fat loss nearly
impossible.
Now, what about REM sleep?
So we talked about deep sleep.
What about REM sleep?
That regulates glucose, control, blood sugar.

(10:58):
So if you have poor sleep andREM sleep, you're going to have
a little more insulin resistance.
Now, chronically, over time, itcan actually be a big
contributor to overall insulinresistance, and so your body's
going to have harder timeaccessing your fat stores for
energy.
You become what somebody mightcall metabolically inefficient,
which basically just means yourmetabolism's gonna drop.

(11:19):
And the practical takeaway hereis that sleep the biggest thing
you do outside the gym tosupport your metabolism is
really a non-negotiable right.
Getting that sufficient sevento nine hours of sleep that's
high quality, with high, deepand REM sleep should be just as
important to you as trying tohit your protein, for example.
And then stress is the otherbig pillar here sleep and stress

(11:41):
.
Chronic stress is a big, bigmetabolic factor, more than a
lot of people realize, becauseeven if you're in a calorie
deficit, having elevatedcortisol beyond normal right.
And cortisol is not a bad guy.
Cortisol is just a hormoneresponding to the signaling in
your body, responding to theconditions you put it in, the
stress that you put it in.
But cortisol, what does it do?
It elevates your blood glucoseAgain.

(12:03):
That reduces insulinsensitivity and probably one of
the worst things that we're allconcerned about promotes
visceral fat storage.
That's dangerous and we don'tlike how it looks either.
You know, kind of a doublewhammy, right?
That's the fat around yourmidsection, that's your belly
fat.
Cortisol increases waterretention and so that could
cause weird things to happen onthe scale as well.
It might mask fat loss in thescale and create an illusion

(12:24):
that things are not working.
And remember, stress doesn'tjust come from those life causes
like your job and yourrelationships and your money.
The deficit itself is a stressor, right?
Things you do like training arestressors too, but those are
good acute stressors, right.
Hard training is a stressor,but too much of it could go
beyond the line.
Poor sleep that we just talkedabout compounds the stressor.

(12:46):
You know the allostatic load,and so if you're not recovering
from that stress, you're justlayering it on top, one on top
of the other and your system islike slowly breaking down and
the fact that you're in acalorie deficit just means it's
never going to recover, and Ihate to put it that way, but
it's effectively what it is.
Some people get to such a stateof this.
You can see it in their numbers.
You can see that they've hit,you know, this massive weight
loss resistance.
Their metabolism has gone downhundreds of calories and it's

(13:10):
just not going to recover untilyou get out of it.
And they a calorie deficitbecause they want to lose fat.
Well, guess what?
You're not going to unless youspend time recovering and or go
in an even bigger, not deficit,but even lower calories, which
is the thing we don't want to do.
It's just a vicious cycle andyou've probably heard how your
nervous system has two modes.
Right, you're sympathetic,which is fight or flight, and

(13:32):
parasympathetic, which is restand digest.
Sympathetic dominance is anecessary thing as a human being
.
Right, it helps us when wetrain, it helps us in daily life
, but the oxidation of fatactually happens primarily
during parasympathetic dominance.
So if you're always in thesympathetic mode because you
have a lack of sleep and highstress and no rest days and

(13:54):
these extreme deficits.
Right.
Again, the same things we'vebeen talking about.
Then what's going to happen?
Your metabolism, your totaldaily energy expenditure, is
going to drop and you're goingto be forced into unsustainably
low calories.
You're going to have terriblefeedback and you're trying to
lose fat, but your metabolism istanky.
Right, this is all temporary,this is all recoverable, but the
fact is, you're not spendingtime on recovery, and so

(14:19):
recovery practices, incorporatedinto your plan as a part of
your training, are going toactively support a higher
metabolism through betterperformance when you train,
through higher NEAT and, ofcourse, your metabolism
functioning optimally.
Again, I always say down to thecellular level, because it
really comes down to yourmitochondria and your cells
clamping down to save energy ornot, and we want them not to.

(14:39):
We want them to burn energylike a gas guzzler.
We want to be that.
Hey, this is Philip, and youknow that one spot in your home
you were thinking about all day,the place where you can finally
unwind and relax For me, that'smy bed.
I have a really good mattress,but I was still having trouble
with getting too hot at nightand not feeling fully rested.
You know that feeling where youhave your seven or eight hours,

(15:01):
but you still feel tired in themorning.
Well, it turns out that themissing piece was my sheets.
So I tried some differentbrands and I finally settled on
a really comfortable sheet setfrom Cozy Earth, made from
viscose, from bamboo.
They're temperature regulating,so they naturally wick away
heat and moisture, which hasmade my sleep way more restful.
So if you run hot at night,like I do, or your partner's

(15:24):
always stealing the coversbecause they're cold, this could
be a game changer for yoursleep quality and recovery.
Cozy Earth also gives you a100-night sleep trial and a
10-year warranty, so you canliterally try them for three
months with your routine andstill return them if you don't
love them.
Now think about this you spend2,500 hours a year in bed and

(15:44):
you're already investing intraining and nutrition, so why
not optimize your sleep as well?
Head over to witsandweightscomslash Cozy Earth and use my code
WITSANDWEIGHTS for 20% off totry these for yourself, because
sometimes it's the smallupgrades that make the biggest
difference.
Again, go to witsandweightscomslash Cozy Earth.
Now back to the show.

(16:05):
So now let's talk about therecovery performance loop.
I'm a big fan of understandingfeedback systems, and our body
is a feedback system.
Poor recovery leads todecreased performance.
Recovery leads to decreasedperformance.
Decreased performance meansless stimulus on your muscles
when you train and lower calorieburn because you have lower
quality training.

(16:26):
And then this forces you intoeven bigger deficits to maintain
I shouldn't say bigger deficits, but lower calories to maintain
the deficit for fat loss.
And then that further erodesyour recovery.
And so it's a vicious cycle.
It's a downward spiral.
Recovery is the thing that'sgoing to break it in a good way.
It's going to break the loopright.
With recovery you're going tobe able to maintain intensity in

(16:48):
the gym, higher energyexpenditure, keep your deficit
moderate, and then it'ssustainable, and then you can
eat more while still losing fatconsistently.
So let's say, for example,let's put it in the context of
calories, believe it or not, wecan do this.
Let's say you normally burn 300calories in a strength training
session.
Now, we don't care about thecalories burned.
That's not why we do it.

(17:08):
But it's an interesting proxybecause with when you don't have
recovery, when you're fatigued,you know, when you're sluggish,
you know what this feels like.
When you're like already goingto the gym.
I'm not sure about this now,I'm not.
I'm not talking about when youjust kind of feel that way and
it's not.
It's more perception I'mtalking about when you really
truly lack recovery and you'vegot this accumulated fatigue and

(17:29):
now you're you're probably moreor less going through the
motions of trying to do yourtraining session, but you're not
really be able to performoptimally and so you're not
going to get the stimulus,you're not gonna be able to
train as close to failure,you're not going to get as many
reps and you're not going toburn as many calories, all of
those things.
So you might burn, say, twothirds as many calories and that
alone is going to cut out, youknow, 500 to 700 calories from

(17:52):
for the week just because youcouldn't train as hard.
I mean, it's just aninteresting thought experiment I
want to put in your head, atthe risk of you thinking, oh, I
should be tracking how manycalories I burn.
No, no, that's not what I'msaying.
Now, factor in a much biggerpiece of your metabolism that
burns calories NEAT,non-exercise activity,
thermogenesis, all theunconscious movement throughout

(18:13):
your day.
Well, poor recovery usuallydrops your neat in many, many
ways, a lot of unconscious ways,but even cautious, because
you're just too tired to do allthe walks and do all the moving
and really just stay spry and onyour feet and bouncing around
and active.
Right, we know, you know youjust want to sit and watch
Netflix, let alone potentiallyeat more than you should.

(18:35):
So suddenly your planneddeficit based on your calorie
intake if you're using macrofactor, it says okay, you need
to eat this it becomes aneffective, real deficit of much
less of, say, two or 300,because you're burning way fewer
calories that week because yourlack of recovery and because of
your lower NEAT.
And that's not even to get intohow all of this probably shifts

(18:59):
and biases the tissue your bodyuses more toward taking it from
muscle, which is absolutelywhat we don't want.
Now, if you're lifting weightsconsistently, you're blunting
that effect.
But we know a lack of sleep,high stress, all of these things
can cause you to burn, to losea little bit more muscle instead

(19:20):
of fat as your body tries toprotect it, protect that fat.
So recovery essentially boostsyour energy flux.
The idea of moving more to eatmore while still being in a
deficit for fat loss, that'swhat we want.
All right.
So now let's connect this to thenervous system.
I mentioned briefly theautonomic nervous system and
it's like running the entireshow behind the scenes, the

(19:43):
things you don't think about,the unconscious, involuntary
things your heart ratevariability, your vagal tone,
your parasympathetic activityright, these can be measured
with different things, like weknow.
We can measure our HRV withwearables and they're indicators
of your recovery state, yourresilience, your fat loss
potential and I know this is thefirst time I dropped the word
resilience, I feel like I shoulddo a whole episode about that

(20:05):
but your ability, resilience isyour ability to get pushed off
of your homostasis via stressand then get back fairly quickly
.
But you are actually hamperingthat when you don't have enough
recovery.
So, for example, when your HRVis consistently low, your heart
rate variability right, that'san indicator that your system is
under stress and stuck in thatsympathetic dominance, and then

(20:27):
that's gonna directly correlatewith the poorer outcomes that
we've been talking about today.
Right, strategic recoverypractices need to be part of
your plan.
We talked about quality sleepand stress reduction, but we
also have things like your restdays.
Truly, looking at the number ofdays a week you're going to the
gym for your programming thatmake the most sense given your

(20:49):
recovery capacity, it might beonly three days, so that you get
extra rest days extra, sleepright, extra, you know, focus on
your nutrition and qualitynutrition and not feeling like
you're starved or having to eat,you know, lower quality or
calorie dense foods, and if youcan measure all of these things
in some way.

(21:10):
There's different biomarkers.
Yes, there's blood markers too,but in the short term, we have
biomarkers, we have biofeedbackand do the things you need to
shift toward parasympatheticdominance.
That's where you're going tohave improved results.
These markers will improve andyou should notice your
metabolism climb and also yourability to lose fat increase.
So that's just the connectionwith your nervous system I

(21:30):
wanted to mention.
If you like to use thosemeasures of tracking.
Now I do want to say I want tobe totally clear your body's
very adaptable.
Okay, it adapts and it canadapt the other way, and none of
this is permanent.
Your body adapts to the deficit, for example, by slowing your
metabolism.
Right, that's called metabolicadaptation, which gets
compounded when you lose weight.

(21:51):
But let's just focus on thispiece of it where your thyroid
hormones get downregulated, yourmetabolism gets downregulated,
your NEAT goes down, your BMReven goes down because of all of
this, and it's normal andexpected.
But if you're prioritizingrecovery, I've seen that that
can be a tremendous buffer withmy clients, with our Physique
University students who reportreally consistent recovery

(22:14):
practices, whether that's justvery solid, consistent sleep or
they've incorporated somethingthey really enjoy.
Maybe it's yoga, maybe it'sbreath work, maybe it's
something with their kids, ahobby, things like that, where
they have not so ridiculouslyhectic lives.
And I know we can't controleverything, but there are things
we can control.
And you've got to get to apoint where your body is

(22:35):
trusting that you are supportingit rather than attacking it all
the time with everything going,all the stimulus that's out of
your control in your life.
Otherwise you will pay theconsequence with your metabolism
and it's going to be hard tolose fat.
Now, if you're in that stateand you still want to lose fat,
could you do it?
Sure, you could do it with alittle more commitment and
discipline, I suppose, and youcan also do it by just taking

(22:56):
longer and using a much smallerdeficit right Now.
Today's episode is titled LoseFat Faster, and that's the point
.
But you could take you lose fatslower, and that's actually a
option, albeit a less optimalone.
You've got to tell your bodythat the resources coming in
aren't scarce, other than thedeficit so that you don't have a
severe metabolic adaptation,you have an easier time of fat

(23:19):
loss.
So fat loss isn't going on adiet, overpowering your body
white knuckling it throughforcing yourself and restricting
foods.
It's not about pushing through,gritting through, grinding
through fatigue all the time orpushing harder and harder and
harder when things aren'tworking, thinking that's the
thing that's going to help.

(23:40):
Right, the definition ofinsanity is doing the same thing
over again, expecting differentresult.
Effective, efficient fat loss issupported mostly on the energy
expenditure side, the metabolismside, less so on the food side,
although the food side's whereyou control the intake and your
satiety.
But once you've got that lockeddown which a lot of my clients

(24:02):
and our physique universitystudents they figure that out
early.
That's kind of the easy part.
I think the harder part is whatwe're talking about today
recovery, because it requiresgenerally more discomfort in
changing your behaviors androutines and sometimes your
mindset right Of not doing somuch.
And you can tell this throughyour biofeedback.
You could tell this becauseyour expenditure's crashing when

(24:23):
you use macrofactor and theorange line is going down and
down right, and so you've got tobe strategic.
Every hour of sleep, every hourof quality sleep is going to
compound here.
Every rest day that you'restrategic with your training
schedule.
For some people, that meanstraining five or six days a week
, but keeping them extremelyshort.
Every stress managementtechnique that you can practice
to build the capacity.

(24:45):
For those of you that went toour adaptive cardio workshop
recently, that's exactly what wetalked about.
How do we make cardio help youduring fat loss but be
recoverable?
And if you missed that, you canstill grab the replay.
Go to livewitsandweightscomslash replay.
But remember, this is allfeedback loop.
Better sleep leads to betterworkouts.
Higher NEAT.
Higher NEAT and dailyexpenditure means you can eat
more calories and still lose fat.

(25:06):
Better feedback means you'regoing to stick to that fat loss
plan.
That is the upward spiral ofefficiency, right?
Most people out there are justfighting their biology.
They're allowing their energyto crash.
They're forcing themselves intounsustainably low calories with
terrible feedback, despiteeverything I tell them, even
when they reach out.
Help, this is what I'm doing,but, but, but, and it's like
well, all the buts are thethings you probably need to be

(25:28):
doing, right, but I only getfive hours of sleep.
Okay, I think that's probablyyour priority and for a lot of
you, the answer is not fat lossright now.
It's taking the time to work onyourself right, and that's
really important too For a lotof you.
When you do that, you're goingto find you're going to start to
lose fat naturally, withouttrying.
That's kind of the intuitiveapproach that a lot of people
claim you can do.
It's not that intuitive, though.

(25:49):
You have to focus on it anddevelop the skill.
So here's one last kind of Idon't know if this will blow
your mind or this duh, butrecovery is not the opposite of
intensity, it's what makesintensity possible.
Let me say that again Recoveryis not the opposite of intensity
, it's what makes intensitypossible.
It's an accelerator of targeted, efficient, purposeful

(26:13):
intensity.
It removes the friction, theresistance, the hidden barriers
that have been sabotaging yourprogress all along.
So the next time you're like,should I cut my calories further
?
Should I add more cardio?
Should I skip another rest daybecause I need to move and burn
those calories, remember thesolution might not be, and is

(26:35):
most likely not be, not doingmore, but recovering more.
All right, I hope that washelpful to you guys.
I know I didn't get into a lotof specifics because sometimes I
don't want to get lost in thoseweeds.
I really want to talk about thephilosophy and the principles.
There's many ways to get there,but it's more of getting that
message in our head of this iswhat I need to do.
Right, we have lots of otherresources that tell you how to

(26:56):
do it, but this is what you needto do Now.
If you're a new listener ornew-ish, I'd love to hear how
you found the show, and one coolway to do that is to leave a
review on Apple Podcasts orSpotify.
Spotify, you can leave acomment.
Apple, you can leave a there,necessarily, but I can shout you
out on the show and share yourreview, and it helps other

(27:18):
people discover all thestrategies and philosophies and
principles we talk about todayto be successful.
So I hope that's why you'rehere.
That's why I'm making this show.
Until next time, keep usingyour wits lifting those weights
and remember, sometimes thefastest way forward is making
sure that your recovery matchesthat ambition.
This is Philip Pape, and you'vebeen listening to Wits and

(27:40):
Weights.
Talk to you next time.

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Lose Fat Faster with THIS One Thing (Hint: It's Not Cardio or Eating Less) | Ep 377

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.css-14f5ked{margin:0;word-break:break-word;display:-webkit-box;-webkit-box-orient:vertical;box-orient:vertical;-webkit-line-clamp:2;overflow:hidden;}Lose Fat Faster with THIS One Thing (Hint: It's Not Cardio or Eating Less) | Ep 377