Latest / Wits & Weights | Strength & Fat Loss Over 40 / Q&A - 15 Questions On Strength Training Over 40, Body Recomp, Nutrition, Muscle Building, Fat Loss

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Q&A - 15 Questions On Strength Training Over 40, Body Recomp, Nutrition, Muscle Building, Fat Loss · Wits & Weights | Strength & Fat Loss Over 40

• 0:00
  Philip Pape: Hey, Wits and Waits family.
• 0:01
  Philip Pape: Quick bonus episode for you today.
• 0:03
  Philip Pape: Since launching Fitness Lab in November, I've gotten dozens of questions from podcast listeners, potential users about how it works, who's it for, how it fits with the other tools and resources you're already using.
• 0:15
  Philip Pape: So I filtered down the list to what I consider the top 15 most common questions, and I'm going to try to answer them in rapid fire format.
• 0:23
  Philip Pape: These are real questions.
• 0:24
  Philip Pape: I want to give you straight answers so it makes sense.
• 0:27
  Philip Pape: And then you can choose whether the app is right for you.
• 0:30
  Philip Pape: All right.
• 0:31
  Philip Pape: The first question is I'm already tracking macros in another app, macro factor, chronometer, my fitness pal, etc.
• 0:38
  Philip Pape: Do I need to stop using that or does this replace it?
• 0:41
  Philip Pape: My answer here is no, they can totally work together, or you can rely solely on Fitness Lab if you prefer.
• 0:48
  Philip Pape: What's the difference?
• 0:49
  Philip Pape: Well, when you use both, your tracking app that you're using for day-to-day calorie macro logging, it tells you what is happening.
• 0:57
  Philip Pape: And in some cases, you get targets, like with macro factor, it's based on your expenditure.
• 1:02
  Philip Pape: Fitness Lab tells you how to use that information through the daily coaching, through pattern recognition, through behavioral guidance, through connecting it through all your other data, like your biofeedback.
• 1:13
  Philip Pape: And so they can work together.
• 1:15
  Philip Pape: So think of it like having a coach who coordinates your data, right?
• 1:18
  Philip Pape: That's what coaches do.
• 1:19
  Philip Pape: You track in an app, then you send it to your coach and they analyze it for you.
• 1:22
  Philip Pape: But here's the thing Fitness Lab also works as a standalone using what I've called recently the bottom-up approach, where what's really important is do you have the right micronutrients, the right balance, the right macros?
• 1:35
  Philip Pape: And are you making the food choices that support you?
• 1:37
  Philip Pape: And if we can build up bottom up from there, it actually is so much easier to hit calories and macros to where they're that it's much less about, you know, fitting your macros and fitting those targets as it is making great choices for your food that then can also fit your macros and calories, if that makes sense.
• 1:54
  Philip Pape: So you're not required to track macros comprehensively to get results.
• 1:58
  Philip Pape: You have to track something though.
• 2:00
  Philip Pape: And I think Fitness Lab does that really well in a lower stress way, but you can definitely use them together.
• 2:06
  Philip Pape: For example, you can upload your actual screenshot of your log from your app instead of uploading photos of your food, and the app will be smart enough to interpret that data instead for you and even give you some feedback like, hey, is not enough color here, or you can have some more fiber nutrients, et cetera.
• 2:22
  Philip Pape: All right, question two is kind of a nice segue.
• 2:25
  Philip Pape: How does the meal photo or the meal pattern analysis actually work if you're not counting or tracking calories in the app?
• 2:33
  Philip Pape: And by the way, as a side tangent, we just recently integrated with Apple Health and we are trying to pull in all the nutrition data.
• 2:39
  Philip Pape: So we're working on upgrades where if you are tracking with another app, it can potentially pull all that in in some sort of automated fashion, right?
• 2:47
  Philip Pape: Without making my fitness lab just another logger.
• 2:51
  Philip Pape: But anyway, how does this actually work?
• 2:52
  Philip Pape: So, how it works right now, and we're testing this out, and if if we find that in the next few months everybody uses it, there are even better ways to do this.
• 3:00
  Philip Pape: We'll continue to improve.
• 3:01
  Philip Pape: You upload one representative meal photo daily.
• 3:05
  Philip Pape: Not your best or worst meal, but just what's typical.
• 3:07
  Philip Pape: And it kind of prompts you for this.
• 3:09
  Philip Pape: And by the way, a little hack, a little Easter egg here, if you will.
• 3:12
  Philip Pape: You can upload multiple photos in the upload feature anywhere in my app.
• 3:17
  Philip Pape: So technically you can upload multiple at once, but it's best to just identify or just upload one.
• 3:23
  Philip Pape: And the idea the AI is gonna use photo vision analysis to identify the pattern of what's on your plate.
• 3:30
  Philip Pape: And it's very comprehensive.
• 3:31
  Philip Pape: It's more comprehensive than what's in macro factor right now, which is just the calories and macros.
• 3:35
  Philip Pape: It looks at the balance of your macros, how much and what type of protein you're eating, the quality of the food, the plate composition, the the it does estimate calories and macros, but also looks at things like color.
• 3:47
  Philip Pape: It compares it to how you've been trending over time.
• 3:50
  Philip Pape: And it's not gonna judge you for, you know, if you have something indulgent in there or dessert or something like that.
• 3:56
  Philip Pape: It's usually gonna suggest something additive, like, hey, let's add some more, you know, cruciferous vegetables to this next time, things like that.
• 4:03
  Philip Pape: And so over days and weeks, the app can spot your trends, like you're inconsistent with protein, or your plates always have like one or two colors of these same foods, or your portions are drifting in a certain direction.
• 4:15
  Philip Pape: So it's like pattern coaching, which is really your behaviors.
• 4:19
  Philip Pape: That that's it's not the calorie police, right?
• 4:22
  Philip Pape: Because that never helps anyway.
• 4:23
  Philip Pape: Even the apps like My Fitness Power aren't great because they they sort of judge you on not adhering to specific calories.
• 4:30
  Philip Pape: You know, an app like MacroFactor is going to be more adherence neutral, just like my app is.
• 4:35
  Philip Pape: And so the goal here is awareness and course correction and nudging so that your behaviors get to where they need to be in a sustainable way.
• 4:44
  Philip Pape: So you're giving the coach enough context, enough information visually to spot what's working and what's not.
• 4:50
  Philip Pape: And that again is that bottom-up approach where you're building awareness of your eating patterns.
• 4:55
  Philip Pape: It's something you can do on your own, of course, but it's hard to do for a lot of us when we're kind of in our own world.
• 5:00
  Philip Pape: And this is where the the app itself can be super, super helpful, especially for those who are burned out with tracking.
• 5:06
  Philip Pape: This could be a real game changer for you.
• 5:07
  Philip Pape: All right, that's the second question.
• 5:09
  Philip Pape: These aren't so rapid fire, but I'll try to speed it up.
• 5:11
  Philip Pape: Question three should I join Physique University or just use the app or both?
• 5:15
  Philip Pape: Or what if I'm already in physique university?
• 5:17
  Philip Pape: All right, so this is a common question because you know, I was concerned developing an app that I would cannibalize the different offerings, and people are always like, How do I work with you?
• 5:25
  Philip Pape: Like, how can I get the best support?
• 5:27
  Philip Pape: And I'm gonna tell you that there are three ways to get support for me now.
• 5:30
  Philip Pape: It's one-on-one coaching, which is a very small handful of openings for that at any one time because it's very, very high touch.
• 5:38
  Philip Pape: Then there is my group program, which is called Physique University, and then there is the app.
• 5:42
  Philip Pape: And I think that the one-on-one coaching can kind of work on its own with some support from Physique University.
• 5:49
  Philip Pape: And then I think the app can work with on its own with support within Physique University.
• 5:54
  Philip Pape: So the group program is kind of in the middle as able to support both one-on-one and the app.
• 6:01
  Philip Pape: You probably wouldn't be using the app and do one-on-one coaching, although some of my one-on-one clients are wanting to try the app too.
• 6:07
  Philip Pape: So I'm totally fine with that.
• 6:08
  Philip Pape: And maybe they'll feel like, hey, they don't need me.
• 6:10
  Philip Pape: And if that's the case, that's fine too, because at the end of the day, I want you to be empowered to do this on your own.
• 6:15
  Philip Pape: So think of it this way: Physique University gives you community support.
• 6:20
  Philip Pape: It is live calls, it is direct access to me and Coach Carol.
• 6:24
  Philip Pape: So that human connection, it's a peer group, and there's a big educational foundation.
• 6:29
  Philip Pape: There are a lot of courses, there's a curriculum, there's onboarding, there's tools, there's training templates.
• 6:34
  Philip Pape: So a lot of that, a more traditional model that people appreciate and like, and then the ability to come in and say, run a challenge for the end of the year and get support and get feedback immediately on your questions.
• 6:46
  Philip Pape: The app, Fitness Lab, is more of a daily AI coach that executes all of those same principles and guide and personalizes it for you pretty much in real time, but obviously without the community accountability.
• 6:59
  Philip Pape: So it's a little more self-accountability, plus the app is giving you accountability, right?
• 7:04
  Philip Pape: So if you're more of a lone wolf who just wants the daily structure and coaching without the group piece, which some of you are like, hey, I don't do well in groups, I don't need groups.
• 7:12
  Philip Pape: Fine, the app works perfectly standalone.
• 7:14
  Philip Pape: It's why I created it because I'm kind of like that myself, if you could believe it.
• 7:18
  Philip Pape: And then if you're already in physique university or thinking about it, joining, I would say having the app gives you the daily execution layer.
• 7:25
  Philip Pape: And then having the community reinforces all those principles and what the app coaches.
• 7:30
  Philip Pape: And it just gives you the best of everything together.
• 7:32
  Philip Pape: And given the price points of all of these together, it's quite affordable for most people.
• 7:35
  Philip Pape: I mean, far less than the one-on-one coaching, which I also have.
• 7:38
  Philip Pape: And you can tell it sounds like I'm downplaying one-on-one, but I'm not.
• 7:42
  Philip Pape: I just think one-on-one, which I think I have another, I think there was another question about one-on-one coaching.
• 7:47
  Philip Pape: So we'll we'll address that later if I need to.
• 7:49
  Philip Pape: But that's the answer is that Physique University is more community-based, has a lot of the education behind it, and the app is more daily structure and coaching, self, a little bit self-motivated, but there's definitely some accountant built in, and they can complement each other.
• 8:02
  Philip Pape: All right, question four can I follow my own training program or do I have to use the apps?
• 8:07
  Philip Pape: All right, this is a big one because it is totally your call.
• 8:10
  Philip Pape: That's it's flexible.
• 8:12
  Philip Pape: During onboarding, and by the way, the onboarding quiz, you can take it right now for free without even paying for the app just to see how it looks and what it asks and what plan it gives you.
• 8:22
  Philip Pape: Go to wits and weights.com slash app and just do it.
• 8:25
  Philip Pape: And then you don't have to buy the app, you could just see what the plan looks like.
• 8:28
  Philip Pape: So during onboarding, you choose I want to create my, I want the app to create my program, or I'm following my own program or working with a trainer.
• 8:35
  Philip Pape: And then if you're doing your own thing with a trainer, the app is gonna give you reflection activities because you're gonna tell it how many days a week you're working and a little bit about what you're doing, not too much, but then it'll ask you to reflect.
• 8:47
  Philip Pape: So, what does that look like?
• 8:48
  Philip Pape: That looks like upload you could upload a screenshot of your log if you want, or you can just conversationally say, hey, I did these lifts.
• 8:55
  Philip Pape: You can say how it felt, you can tell it about your progress, you can upload videos for form checks, those kinds of things.
• 9:02
  Philip Pape: And it's going to combine that with your recovery, your volume, all that to give you some advice.
• 9:07
  Philip Pape: It's only gonna be as good as the data coming in, of course, right?
• 9:10
  Philip Pape: So that's that's the self-directed part.
• 9:13
  Philip Pape: If you want the app to create you a program, though, it will do that.
• 9:16
  Philip Pape: And it does it pretty beautifully.
• 9:17
  Philip Pape: And it'll create, you know, whatever days you choose, whatever equipment you have.
• 9:21
  Philip Pape: If you say I'm traveling next week, you talk to the coach, you say I'm traveling and I'm only gonna have my bands, it's gonna redo your activities for that week automatically based on what kind of program you're following and what equipment you have.
• 9:32
  Philip Pape: I mean, it's pretty slick.
• 9:34
  Philip Pape: It gives you videos, it gives you how to do the lift, and then here's the cool thing: based on how you did it last time, it's gonna give some advice this time, including if you did form checks, it's gonna reinforce some of the things you had to work on from those form checks.
• 9:48
  Philip Pape: Pretty slick.
• 9:49
  Philip Pape: All right, question five is okay, so I paraphrase this one, but it's equivalent of many questions I've had.
• 9:55
  Philip Pape: I'm 52 with a bummed shoulder.
• 9:58
  Philip Pape: So I've had bummed shoulders.
• 9:59
  Philip Pape: I've had people with back issues, people with shoulder issues, somebody with that with one arm.
• 10:04
  Philip Pape: Will this work for me?
• 10:05
  Philip Pape: And honestly, any question where it's like I am XYZ in this unique way, will it work for me?
• 10:10
  Philip Pape: Of course, I'm gonna say yes because that's the whole point, is that the app is going to personalize itself to you to an extreme.
• 10:17
  Philip Pape: It's pretty incredible.
• 10:18
  Philip Pape: Guys, I had surgery.
• 10:20
  Philip Pape: I said this is my surgery plan, and it's been giving me rehab ideas.
• 10:25
  Philip Pape: It's been focusing on rest and recovery.
• 10:27
  Philip Pape: I mean, it's it it knows what like the the rehab period's like for rotator cuff surgery.
• 10:33
  Philip Pape: So it's kind of reflecting that pretty accurately.
• 10:35
  Philip Pape: And it does it without crossing the scope of medical advice, right?
• 10:39
  Philip Pape: It does it really well.
• 10:40
  Philip Pape: So the app is gonna ask you, ask you about things like injuries and movement limitations.
• 10:45
  Philip Pape: Some of that's during onboarding, and some of it is as you go.
• 10:48
  Philip Pape: And then the biofeedback is gonna look at your recovery.
• 10:51
  Philip Pape: And then that combined, if you're using an iPhone right now with Apple Health, there's some other metrics that we may be able to look at, like your sleep, that'll give us some good, uh give the the app the ability to adjust whatever it needs to adjust, whether it's your training or what have you.
• 11:05
  Philip Pape: If you tell it you only have one arm to work with, it's gonna be able to tell you, okay, here's single arm stuff or here's what you can do.
• 11:11
  Philip Pape: Right?
• 11:12
  Philip Pape: So it's going to respect you and where you're at.
• 11:15
  Philip Pape: It's not gonna push you into overtraining or injury.
• 11:18
  Philip Pape: It's it's it's amazing.
• 11:19
  Philip Pape: So that's question five.
• 11:20
  Philip Pape: Okay, question six.
• 11:22
  Philip Pape: How does it handle my marathon training or my endurance training on top of lifting?
• 11:27
  Philip Pape: Now, this was a great question because somebody was hesitant to try the app because during onboarding, it didn't seem to ask anything about other types of training because I have a very strength, a very strong like strength training and body comp bias.
• 11:40
  Philip Pape: But immediately when that user asked about this, that day I did I redesigned the onboarding to add in some questions that ask you, do you have other, it's like, do you have other training commitments?
• 11:52
  Philip Pape: And it will specify like running, cycling, sports, things like that.
• 11:56
  Philip Pape: And how do you wait your strength training to support them?
• 11:58
  Philip Pape: What's the priority for you?
• 11:59
  Philip Pape: So it actually asked that at onboarding.
• 12:01
  Philip Pape: Again, you can go to witsandweights.com slash app, take the onboarding now and see all these questions and get a plan without even paying for the app just to see what I'm talking about.
• 12:10
  Philip Pape: And then the program mean is going to be adjusted based on that.
• 12:13
  Philip Pape: That's it.
• 12:14
  Philip Pape: So if you're trying to train for an Iron Man and not be a power lifter, it's not going to try to give you powerlifting programming, period.
• 12:19
  Philip Pape: It's going to, you know, complement things in the right way and deal with recovery in the right way.
• 12:23
  Philip Pape: All right, question seven.
• 12:25
  Philip Pape: Does this replace working with you one-on-one?
• 12:27
  Philip Pape: Okay, there's the question about one-on-one.
• 12:29
  Philip Pape: And this was an interesting one because people are like, well, if I have Philip in my pocket, I mean, basically nobody needs you as a coach anymore, right?
• 12:36
  Philip Pape: And I always think of these as just different tools.
• 12:38
  Philip Pape: I wanted to expand the toolbox for everyone.
• 12:41
  Philip Pape: And I think between one-on-one and group coaching and the app, it kind of covers all the bases.
• 12:47
  Philip Pape: One-on-one coaching, where I have a handful of clients just because it takes so much time and attention, which I want to give to them.
• 12:54
  Philip Pape: So I don't want to have, you know, 20 or 30 one-on-one clients with everything else going on.
• 12:59
  Philip Pape: One-on-one is for complex situations, is the way I'm going to put it.
• 13:03
  Philip Pape: So, you know, severe undereating for many years where you've you're trying to recover your metabolism, maybe uh prep for competition.
• 13:11
  Philip Pape: And I don't mean like a physique competitor necessarily, but like if you're getting ready for a powerlifting meet and you're trying to dial in your nutrition, I have a few clients that are in that situation.
• 13:20
  Philip Pape: When you need a human to make judgment calls in real time, when you've got a special mix of hormone or diet situations, and even an AI app, you're not sure it would fully get all of that.
• 13:30
  Philip Pape: You know, you need a human who can kind of do the research, reach out to other experts in the field.
• 13:35
  Philip Pape: You know, I have a whole team of people that can support me that on the medical side and on the hormone side and with GLP ones and all that stuff.
• 13:43
  Philip Pape: The app, though, is people who, you know, they want systematic guidance, they can self-implement, they don't need these bi-weekly check-ins with a human being or 24-7 access to a human, but it is so like having a coach in your pocket for 90% of the scenarios.
• 13:57
  Philip Pape: So if you're dealing with something really complex or you like to have a human being holding you through this process, you know, I'm always available.
• 14:04
  Philip Pape: Reach out.
• 14:04
  Philip Pape: If you want the system and the coaching, but you're good executing on your own, or hey, you know, you can't afford or don't want to pay for one-on-one coaching, then the app is a fantastic solution for that.
• 14:15
  Philip Pape: All right, question eight is what if I have a question about something specific, like I'm stuck on a plateau or I'm confused about what to do next.
• 14:24
  Philip Pape: This is a good question because a lot of people don't realize there is a powerful feature in this app called a coach chat.
• 14:30
  Philip Pape: There's a dedicated tab called that says coach and it's a chat.
• 14:34
  Philip Pape: And so think of it like Chat GPT, but far, far more powerful and more trained on my content and on the evidence.
• 14:42
  Philip Pape: So you can have full conversations and you can pick up those conversations later on on with different threads that it automatically creates for you.
• 14:50
  Philip Pape: And so if you're stuck on anything, or if something new came in, like you just got blood work or you had surgery or anything, confused about a workout, not sure what happened to your form check, you know, because sometimes there's a learning curve here.
• 15:02
  Philip Pape: Just ask the app.
• 15:04
  Philip Pape: If you need to explain why, you know, you had pizza three nights this week or why your week was off, go ahead.
• 15:11
  Philip Pape: Tell the coach, tell, give the coach context.
• 15:13
  Philip Pape: Say there were like five cookie parties this week.
• 15:16
  Philip Pape: It's not gonna know it until until you tell it, right?
• 15:19
  Philip Pape: Everything you discuss gets remembered and used to adjust potentially today's activities, but definitely future activities, as well as how it converses with you.
• 15:28
  Philip Pape: Even the communication style, I mean anything.
• 15:31
  Philip Pape: Just pretend that it's a human and like tell it what you want, what you need, where you are.
• 15:35
  Philip Pape: If you say that you hate cardio, the app's not gonna push it.
• 15:37
  Philip Pape: If you say your knee hurts, you know, it's gonna figure out that with you.
• 15:41
  Philip Pape: So it's like texting your coach, but 24-7, and it's gonna respond immediately, which is pretty amazing.
• 15:47
  Philip Pape: And then the context sticks around.
• 15:49
  Philip Pape: So you don't have to start from scratch every conversation like you would ChatGPT, because it's trained on all my stuff.
• 15:56
  Philip Pape: So it's pretty cool.
• 15:57
  Philip Pape: Question nine.
• 15:58
  Philip Pape: All right, some variation of I'm on TRT or HRT or I or my wife is dealing with perimenopause.
• 16:04
  Philip Pape: Does the app account for these situations?
• 16:07
  Philip Pape: This is another one where initially I would say yes, but the context was limited.
• 16:12
  Philip Pape: And now I would say yes, absolutely, both directly and indirectly, because in the onboarding, I added questions about are you on hormone therapy?
• 16:21
  Philip Pape: Do you have hormone symptoms?
• 16:22
  Philip Pape: I added curricula about hormone awareness.
• 16:26
  Philip Pape: And more most importantly, I would say is the biofeedback system, where you can track things like energy recovery, stress sleep, even your libido captures hormonal fluctuations more, I'll say naturally, right?
• 16:39
  Philip Pape: Things that could affect these or vice versa can be captured.
• 16:42
  Philip Pape: And so all of this comes together along with your age, along with your context, to give you suggestions on what to do.
• 16:50
  Philip Pape: And if you're very specific, if you're like, I take thyroid meds, I'm concerned about my thyroid, I'm working on my thyroid, guess what it's gonna do?
• 16:56
  Philip Pape: It's gonna give you some podcast episodes about thyroid, it's going to talk about, it's gonna give you coaching briefings about thyroid health.
• 17:02
  Philip Pape: I mean, it's going to listen to you and adapt.
• 17:05
  Philip Pape: Question 10.
• 17:06
  Philip Pape: What happens when I travel or life just implodes and I miss a week?
• 17:11
  Philip Pape: All right, another very common scenario.
• 17:13
  Philip Pape: And I kind of alluded to this already, but the app isn't gonna judge you and it doesn't care about you breaking a streak.
• 17:21
  Philip Pape: Okay.
• 17:22
  Philip Pape: This is all just data that it's gonna learn from and help you with.
• 17:25
  Philip Pape: No judgment at all.
• 17:26
  Philip Pape: It's pretty cool.
• 17:26
  Philip Pape: So you tell it you're gonna go on travel, maybe, or maybe you just forget to tell it altogether.
• 17:31
  Philip Pape: And as you go through the trip, the app might be reminding you of certain things you haven't done.
• 17:37
  Philip Pape: And then when you come back, the app is going to regenerate missed activities it thinks are important based on your vision of yourself, which we're gonna touch on that in a second, and based on where you are in your plan.
• 17:49
  Philip Pape: Like if you missed your weekly check-in where we track how your body composition changes, the app's gonna prompt you every day and it's gonna get a little more urgent so we don't lose that progress.
• 17:57
  Philip Pape: But then you can say in the chat, hey, stop reminding me about this darn thing.
• 18:01
  Philip Pape: I don't want to do it this week.
• 18:02
  Philip Pape: And it'll be like, okay, we're gonna just stop reminding you.
• 18:04
  Philip Pape: But it does it does so because it certain data is gonna be more important than others to try to help you know that you're making progress and to adjust your plan accordingly, right?
• 18:14
  Philip Pape: And the language is all super supportive.
• 18:16
  Philip Pape: Like I train this thing to be very empathetic and supportive, but also to push you just in the right way.
• 18:22
  Philip Pape: So it might say, hey, life happened.
• 18:24
  Philip Pape: What did you learn?
• 18:24
  Philip Pape: Right?
• 18:25
  Philip Pape: It's gonna ask you to learn from it in a positive way.
• 18:27
  Philip Pape: The goal is always to maintain patterns during these moments of chaos, right?
• 18:31
  Philip Pape: You're never trying to be perfect.
• 18:33
  Philip Pape: And so the biofeedback helps you adapt when these changes occur and you just pick up and keep going with your plan.
• 18:40
  Philip Pape: Maybe it's a lighter version of the plan, whatever.
• 18:42
  Philip Pape: The app is going to adjust to that.
• 18:43
  Philip Pape: All right, question 11.
• 18:45
  Philip Pape: How long until I get results, be honest?
• 18:48
  Philip Pape: Now, I can answer this question the same, whether you're using the app or not.
• 18:52
  Philip Pape: Okay.
• 18:53
  Philip Pape: The first three to four weeks of a good sustainable body recomposition plan, of a physique development plan, of a health or physique or fitness plan is establishing that baseline and building your behaviors and your habits.
• 19:06
  Philip Pape: You're learning the system that's going to stick with you for the long term, building that consistency.
• 19:11
  Philip Pape: Then probably in the second month, maybe the third month, depending on your pace, you will see the trends of certain metrics finally start to move.
• 19:21
  Philip Pape: Whether you're in a deficit or surplus, whether you're working on strength and the weight data becomes more meaningful than and things like that, right?
• 19:29
  Philip Pape: So for body recomposition, we're trying to build muscle and lose fat, eight to 12 weeks before it's visually obvious, usually for a lot of people, right?
• 19:36
  Philip Pape: Two or three months, if that sounds like too long, this isn't the right approach for you.
• 19:40
  Philip Pape: You're looking for a quick fix and that's not sustainable.
• 19:42
  Philip Pape: And you're just gonna gain all the weight back and it's not gonna get what you want.
• 19:45
  Philip Pape: I'm sorry to say it, but that's the truth.
• 19:46
  Philip Pape: So if you're looking for the sustainable approach that sticks, where you're among the 5% who do sustain the results, then then I think this approach is for you.
• 19:54
  Philip Pape: Now, strength PRs are gonna come a lot faster, usually within days or weeks, you know.
• 20:00
  Philip Pape: Session to session, you might hit PRs if you're new.
• 20:02
  Philip Pape: And so all of this is really, it's called fitness lab because it's systematic experimentation, right?
• 20:07
  Philip Pape: It's not a crash diet.
• 20:09
  Philip Pape: Real lasting change takes time.
• 20:11
  Philip Pape: And if someone is probably seeing you faster results than that, they're lying, or you're losing something in the process.
• 20:16
  Philip Pape: You're making an unacceptable trade-off.
• 20:18
  Philip Pape: So the app is going to take the right approach.
• 20:20
  Philip Pape: Question 12 Can I build muscle and lose fat at the same time?
• 20:23
  Philip Pape: All right.
• 20:24
  Philip Pape: So this is body recomp.
• 20:26
  Philip Pape: You need the right conditions for this.
• 20:27
  Philip Pape: This again doesn't really, it's not about the app here so much as what science and reality tells us.
• 20:34
  Philip Pape: You know, if you're training with progressive overload, eating sufficient protein, have good recovery.
• 20:38
  Philip Pape: I think the app focuses on those things very, very tightly for you.
• 20:42
  Philip Pape: And it's going to identify what's realistic.
• 20:44
  Philip Pape: And I think that's important is understanding what is realistic for you based on your leanness, based on your training experience, based on all of that.
• 20:52
  Philip Pape: Right.
• 20:52
  Philip Pape: So the plan is going to reflect that.
• 20:54
  Philip Pape: And again, you can go to witsweights.com slash app, take the onboarding quiz, and see what the plan looks like based on all of those variables.
• 21:01
  Philip Pape: And you can say, oh my God, this is gonna take too long.
• 21:04
  Philip Pape: This is not for me.
• 21:04
  Philip Pape: And you can decide that that's the case.
• 21:06
  Philip Pape: Most likely, though, it's actually realistic.
• 21:08
  Philip Pape: And that's one of the eye-opening things about it.
• 21:10
  Philip Pape: All right.
• 21:11
  Philip Pape: Question 13.
• 21:12
  Philip Pape: How does the app actually help me stick with this long term?
• 21:16
  Philip Pape: I know what to do.
• 21:17
  Philip Pape: I just can't seem to keep doing it.
• 21:19
  Philip Pape: This is a big one.
• 21:21
  Philip Pape: This is a big one.
• 21:22
  Philip Pape: This is exactly why one of the first things you do in week one is create a vision of your future self.
• 21:28
  Philip Pape: It's just a very simple activity.
• 21:30
  Philip Pape: It's it's a very, it's like one or two questions.
• 21:32
  Philip Pape: And but the app is gonna latch on to that.
• 21:35
  Philip Pape: And you're not just setting goals, right?
• 21:37
  Philip Pape: It's it's working on your identity.
• 21:39
  Philip Pape: You you envision where you're gonna be in, say, six months or a year, three years from now, when you've achieved whatever goals you have.
• 21:45
  Philip Pape: What does that version of you look like?
• 21:47
  Philip Pape: How do they move through the world?
• 21:48
  Philip Pape: What do they do just as a matter of course?
• 21:51
  Philip Pape: How do they feel in their body?
• 21:53
  Philip Pape: And then the app connects the plan that you have to this deeply meaningful identity-based vision of your future self.
• 22:00
  Philip Pape: And then every activity in the app links back to that vision.
• 22:04
  Philip Pape: So then when you're tempted to skip a workout or you're eating a little bit off your normal plan, then it's not that you're breaking a rule or anything like that.
• 22:13
  Philip Pape: It's that you're potentially not reflecting the person you want to be or that you're becoming.
• 22:17
  Philip Pape: And the app will just keep reminding you to connect those things.
• 22:20
  Philip Pape: And so that is true behavior change psychology rather than just trying to create a habit, quote unquote.
• 22:27
  Philip Pape: Okay.
• 22:28
  Philip Pape: And the app is gonna remind you of your vision throughout the program.
• 22:30
  Philip Pape: It's gonna keep you anchored to why you're doing this in the first place, which is a very hard thing to do, even for human coaches.
• 22:36
  Philip Pape: So it's kind of cool.
• 22:37
  Philip Pape: All right, question 14.
• 22:38
  Philip Pape: I've tried so many diets, and every time I fail, why is this gonna be different?
• 22:42
  Philip Pape: Okay, it's because we're not doing a diet.
• 22:44
  Philip Pape: We're we're building a system and an experimentation process for you where you learn to interpret your body's signals.
• 22:51
  Philip Pape: So, what's cool about the app is it doesn't just do stuff for you and feed it out to you, it helps you learn about these things.
• 22:58
  Philip Pape: Why, why do we track weight trend?
• 23:00
  Philip Pape: Why do why the biofeedback?
• 23:02
  Philip Pape: How do you progress in strength?
• 23:04
  Philip Pape: You know, how do you eat for your goals?
• 23:06
  Philip Pape: And then keeps adjusting these variables one at a time based on it.
• 23:10
  Philip Pape: And most diets are gonna fail because they're not personalized or they're too restrictive, period.
• 23:15
  Philip Pape: And they don't account for things like your biofeedback, right?
• 23:18
  Philip Pape: Your sleep, your hormones, your recovery capacity, all of that.
• 23:20
  Philip Pape: So this app treats all of these variables as premium, you know, first class citizens on your journey.
• 23:27
  Philip Pape: When life interferes, which it does all the time, we adapt the plan.
• 23:32
  Philip Pape: We don't just abandon ship and start over Monday.
• 23:34
  Philip Pape: So the app helps you do that so that you develop skills, develop skills.
• 23:38
  Philip Pape: I think that's the key and that's what makes it stick.
• 23:40
  Philip Pape: All right, last question.
• 23:42
  Philip Pape: What happens after the four-phase program?
• 23:45
  Philip Pape: Is this a temporary thing?
• 23:46
  Philip Pape: So when you go through the onboarding, witsandwaits.com slash app, you'll see a four-phase plan set up for you.
• 23:53
  Philip Pape: And and again, that's before you even pay for the app so you can see if it's right for you.
• 23:57
  Philip Pape: And what I would say is that that gets you from zero, and no, no insult intended, just wherever you're starting now, to being a pretty autonomous, self-independent person when it comes to nutrition and fitness science in about three to six months.
• 24:12
  Philip Pape: So there's the foundation, there's mastery of nutrition, there's training and execution, and then there's some optimization within that six months.
• 24:19
  Philip Pape: And after that, you're maintaining what you have.
• 24:21
  Philip Pape: So the app is gonna help you with that, which is one of the hardest things for a lot of you is sustaining your results.
• 24:26
  Philip Pape: And that's where the coaching, the check-ins, the troubleshooting continue to work for you.
• 24:32
  Philip Pape: And you've learned the basic skills by that point.
• 24:35
  Philip Pape: And then the app becomes more of an accountability system and a pattern spotter.
• 24:39
  Philip Pape: However, I will say it can continue to advance further into more, to higher end, more optimal type uh education and practices, right?
• 24:48
  Philip Pape: And of course, you're gonna have different goals.
• 24:50
  Philip Pape: You're gonna want to cut and gain and cut and gain over many years.
• 24:53
  Philip Pape: You're gonna want to compete maybe, or switch up how you train, or you know, lighten the load a bit, maybe your life changes, all that stuff.
• 25:00
  Philip Pape: And the coach in the app knows your history, remembers your constraints, it keeps you on track indefinitely.
• 25:06
  Philip Pape: So that's what I would say.
• 25:08
  Philip Pape: It could be something you use forever, in my opinion.
• 25:10
  Philip Pape: That's what I'm designing it for.
• 25:12
  Philip Pape: Uh, but that's totally up to you.
• 25:14
  Philip Pape: All right, that is 15 quasi rapid fire answers to your top fitness lab questions.
• 25:19
  Philip Pape: If you want to see what Fitness Lab would create for you specifically, your exact training approach, your nutrition strategy, the whole roadmap, go to wins and weights.com slash app.
• 25:28
  Philip Pape: Take the free two minute onboarding quiz, and you'll see the entire custom plan before you pay for anything.
• 25:33
  Philip Pape: That way you know it's right for you.
• 25:35
  Philip Pape: And of course, through January 2nd, right now, you'll get 20% off with our holiday promo.
• 25:40
  Philip Pape: Just go to wits and weights.comslash app.
• 25:43
  Philip Pape: Wits and weights.com slash app.
• 25:45
  Philip Pape: All right, I'll see you on Monday.