Get your free 14-Day Rapid Start Fat Loss Guide to set up your nutrition and strength training for effective fat loss without extreme restriction or guesswork:https://witsandweights.com/fatloss--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:Free 14-Day Rapid Start Fat Loss GuideFitness Lab App - AI-powered coaching for tracking signal weight and progressive training. Exclusive 20% off link for podcast listeners.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" mythsSupport the show Get Fitness Lab - 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. Try Physique University - 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). 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