→ Apply for Body Recomp Coaching | If you’ve ever felt stuck between “too skinny” and “too soft,” this episode will help you build muscle, lose fat, and create a physique you’re proud of. Kade dives deep into the biggest "skinny fat" mistakes and what to do instead, including:

→ Why relying on the scale alone will keep you frustrated
→ How eating too little can backfire and cost you muscle
→ The real difference between high-rep “fat burning” workouts and effective training
→ Why cardio should not be your first move for fat loss
→ What realistic fat loss actually looks like—and why slow is better

⏱️ Timestamps
00:00 → Intro: What Is the Skinny Fat Trap?
02:11 → Mistake #1: Focusing Only on the Scale
11:59 → Mistake #2: Eating Too Little
19:43 → Mistake #3: Training Too Light or Too Randomly
24:01 → Mistake #4: Overdoing Cardio
28:22 → Mistake #5: Unrealistic Expectations
33:01 → Bonus Tips: Steps, Maintenance Phases, & Health Markers
37:20 → Wrap-Up & Next Steps

→ Apply for a Live Fitness Audit

→ Free Body Recomp Strategy Call

→ Apply for Body Recomp Coaching

→ FREE Body Recomp Guide

→ Kade's Instagram

The Body Recomposition Podcast
Helping YOU lose fat, build muscle, and make fitness fit your life with simple, science-backed strategies.

→ Free Body Recomp Strategy Call

→ Body Recomp Coaching

→ FREE Body Recomp Guide

→ Kade's Instagram

→ 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 guys make when trying to eat healthy (but not seeing results)
→ How to optimize training for recomp with less volume and better recovery
→ Why fitness goes way beyond aesthetics—and how it can transform mental health

Whether you’re on day 1 or restarting again, this episode will give you a real-world look at what it takes to build muscle, lose fat, and create lasting change.

⏱️ Timestamps
00:00 → Intro: First-Ever Live Fitness Audit
03:12 → Matt’s Goals: Recomping After the Military
08:31 → Short-Term Targets: Lose 15 lbs in 90 Days
13:04 → Motivation & Mindset: Why Now Is the Time
17:56 → What’s Been Holding Him Back?
20:32 → Current Routine: Schedule, Training, Nutrition
26:53 → Protein, Calories & the Truth About Macros
34:36 → Reworking the Plan: Meal Prep > Extra Workouts
38:47 → Training Adjustments: Quality > Quantity
41:25 → Final Thoughts & Game Plan

The Body Recomposition Podcast
Helping YOU lose fat, build muscle, and make fitness fit your life with simple, science-backed strategies.

→ Free Body Recomp Strategy Call

→ Body Recomp Coaching

→ FREE Body Recomp Guide

→ Kade's Instagram

→ 7-Day Transform Coaching Trial | In this episode, Kade is joined by Coach Dawson to break down how to choose and structure the right training plan. They share real client examples, common mistakes, and how to tailor your workouts to your schedule, recovery, and goals.

Timestamps:
00:00 → Intro & Dawson’s Favorite Training Split
02:50 → The Ideal 4-Day Split for Real-Life Results
06:30 → Why Cardio May Actually Help Your Muscle Gains
08:00 → Full Body Training with No Dedicated Leg Day?
12:30 → How We Program 3-Day Splits for Beginners & Busy People
18:00 → Sample 3-Day Split Breakdown (Push/Pull/Leg Bias)
21:30 → Dawson’s Mom’s Training Program (Yes, Seriously)
24:45 → Why You Don’t Always Need to Start with Compound Lifts
29:00 → How We Program 4-Day Upper-Body Focused Splits
35:00 → Mechanical Drop Sets & Lengthened Overload Explained
41:00 → 5-Day Split Options & How to Organize the Week
46:00 → When to Program Side Delts & Why They’re So Important
50:00 → Common Split Mistakes & How to Fix Them
54:00 → How the Transform Team Customizes 3- and 4-Day Programs

The Body Recomposition Podcast

Helping YOU lose fat, build muscle, and make fitness fit your life with simple, science-backed strategies.

→ Free Body Recomp Strategy Call

→ Body Recomp Coaching

→ FREE Body Recomp Guide

→ Kade's Instagram

→ 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
→ Real-world client examples that show how to train smarter
→ The one answer that applies to nearly every fitness question: “It depends”

This episode is a must-listen if you're confused about your program or wondering how to maximize results with the time you have.

⏱️ Timestamps

00:00 → Intro: Choosing the Right Training Split
08:50 → Two-Day Training Splits: When Less is More
18:01 → Three-Day Splits: Great Results with Minimal Time
27:09 → Four-Day Splits: The Sweet Spot for Most Lifters
35:48 → Five-Day Splits: Smart Strategies for Recovery
44:54 → Six-Day Splits: When to Train (Almost) Every Day
53:30 → Real Client Example: Push/Pull Split Breakdown
1:01:35 → Final Thoughts: There's No Perfect Split
1:05:25 → Want to Be Coached on the Podcast? Apply Here

The Body Recomposition Podcast

Helping YOU lose fat, build muscle, and make fitness fit your life with simple, science-backed strategies.

→ Free Body Recomp Strategy Call

→ Body Recomp Coaching

→ FREE Body Recomp Guide

→ Kade's Instagram

→ Apply for 1-1 Body Recomp Coaching | In this episode, Kade is joined by Coach Jake to break down how to get great results with minimal time in the gym or kitchen—perfect for those juggling work, family, and life. They cover:

→ Minimalist training tactics – How to build muscle in just 2-3 short workouts per week
→ Sleep & recovery hacks – Why optimizing rest is the ultimate fitness hack
→ Stress management for busy people – How to manage fatigue, avoid burnout, and stay consistent
→ Training smarter, not harder – How to get more out of your workouts
→ Flexible dieting without tracking macros – Simple ways to hit your nutrition goals without obsessing over numbers

This episode is packed with practical, no-BS fitness advice to help you stay on track—even with a packed schedule.

Timestamps:

00:00 → Intro: Why You Don’t Need Hours in the Gym
01:12 → Sleep & Recovery: The Secret to Better Gains
02:10 → What is Minimalist Training & Who is it For?
02:35 → How Jake Maintained Muscle with Less Gym Time
04:56 → The Minimum Effective Dose for Training
11:57 → Overtraining & How to Avoid It
20:47 → Managing Stress Like an Athlete
25:22 → Simple Sleep Hacks for Better Recovery
32:21 → Mindfulness & Intentional Relaxation
35:39 → How to Make Workouts More Efficient
45:37 → Time Management & Fitting Fitness into a Busy Life
51:04 → Eating for Results Without Tracking Macros
56:01 → Recap & Final Takeaways

The Body Recomposition Podcast

Helping YOU lose fat, build muscle, and make fitness fit your life with simple, science-backed strategies.

→ Free Body Recomp Strategy Call

→ Body Recomp Coaching

→ FREE Body Recomp Guide

→ Kade's Instagram

→ 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 Mistakes & Fixes: The biggest training errors that slow progress and how to correct them.

• Optimizing Your Routine: How exercise selection, execution, and recovery impact long-term success.

Coach Dawson shares his personal experiences and expert insights to help you train smarter and see real results!

Timestamps:
0:00 - Introduction to the Episode and Guest
3:48 - Importance of Consistency in Training
21:30 - Role of Effort and Tension in Muscle Growth
25:15 - Progressive Overload and Its Significance
32:45 - Training Volume and Frequency
44:00 - Effective Exercise Selection
59:30 - Execution Tips and Adjustments
1:09:00 - Importance of Recovery and Rest
1:19:45 - Wrap-up and Free Trial Offer for Transform Coaching

The Body Recomposition Podcast with Coach Dawson:

A podcast designed to help YOU master fat loss and muscle growth, optimize your training and nutrition, and build a stronger, healthier body for life.

→ Free Body Recomp Strategy Call

→ Body Recomp Coaching

→ FREE Body Recomp Guide

→ Kade's Instagram

→ Apply for 1-1 Body Recomp Coaching | Transforming Your Fitness Mindset: Motivation, Discipline, Habits, and Goal Setting

→ FREE Body Recomp Transformation Guide

→ Kade's Instagram

Episode Overview:

In today’s episode, we’re diving into the mindset side of fitness—something I don’t talk about often but believe is at the core of everything. We’ll explore key topics like:

• Motivation vs. Discipline: Why motivation isn’t enough and how to turn healthy habits into non-negotiables.
• Goal Setting: Shifting your focus from achieving fitness goals to building a sustainable lifestyle.
• Exercise as a Gift, Not an Obligation: How to approach fitness with gratitude rather than guilt or frustration.

I’ll expand on some of my most resonated-with Instagram posts, sharing insights and practical advice that can help you view fitness in a whole new way.

Timestamps:

00:00 Intro to Today’s Episode
02:15 Why Mindset is More Than Just “Go Hard or Go Home”
04:32 Motivation vs. Discipline: Treat Exercise Like Brushing Your Teeth
15:47 Goal Setting: Why the Journey is the Goal
23:10 Exercise as a Gift, Not a Fix
29:55 Wrap-Up: The Role of Mindset in Building a Strong Foundation

The Body Recomposition Podcast:

A podcast to help YOU recomp (lose fat and build muscle simultaneously), improve your health, discover new workout and diet tactics, and progress further in your fitness journey.

→ Free Body Recomp Strategy Call

→ Body Recomp Coaching

→ FREE Body Recomp Guide

→ Kade's Instagram

→ Apply for 1-1 Body Recomp Coaching | Navigating Plateaus, Recomp Strategies, Optimal Cardio for Fat Loss & More

→ FREE Body Recomp Transformation Guide

→ Kade's Instagram

In this episode, we dive into a wide range of fitness topics, starting with personal updates and recent podcast milestones. We discuss how to overcome weight loss plateaus, timing calorie changes for optimum weight loss or muscle growth, and whether running or walking is better for fat loss. The episode also addresses how to recomp after making common dieting mistakes and whether to eat at maintenance or remain in a deficit for body recomposition. Join Kade and Coach Jake as they answer listener questions and share actionable advice for achieving your fitness goals.

00:00 Welcome Back to the Podcast!
00:53 Spotify Wrapped and Listener Stats
02:59 Introducing Coach Jake and Today's Q&A
03:17 Breaking Through Fat Loss Plateaus
14:22 Adjusting Caloric Intake for Weight Loss and Muscle Growth
21:44 Calculating Macros and Calories
30:56 Cardio for Fat Loss: Running vs Walking
31:55 Sustainability and Personal Preference in Cardio
32:48 Balancing Cardio with Weightlifting
34:19 The Role of Step Count in Fat Loss
39:23 Recomping After a Low-Calorie, High-Cardio Diet
49:38 Maintaining Muscle During Weight Loss
54:08 Ideal Weight vs Ideal Body Composition
58:47 Total Daily Energy Expenditure (TDEE) and Recomp
01:00:34 Podcast Wrap-Up and Future Plans

The Body Recomposition Podcast | A podcast to help YOU recomp (lose fat and build muscle simultaneously), improve your health, discover new workout and diet tactics, and progress further in your fitness journey.

→ Free Body Recomp Strategy Call

→ Body Recomp Coaching

→ FREE Body Recomp Guide

→ Kade's Instagram