This episode of EMBody Radio with Nick Tong is FULL of knowledge bombs. The primary focus of our interview was body recomposition, and some concrete steps you can take to embark on your own body recomp journey.
As promised, I wanted to include some photos along with a reiteration of some of the steps to go about a recomp, but definitely give the episode a full listen to make sure you’re getting the entire picture with regards to protocol (and all the other nuggets of wisdom in the show).
Yours truly, after a little under a year of working with Nick.
Amanda C., 9 months of body recomp with Nick.
Steve D., ~4 months, stage weight ended up being higher than start-of-prep weight.
Outlining a bit more of the protocol Nick talking about in the episode:
First and foremost, keep in mind that none of this will matter if your nutrition and training aren’t in the appropriate place. That said, here were the three steps Nick recommended for going about a recomp:
- Berberine supplementation (~400mg) 20 minutes before cardio.
- Vasoburn applied to the area of desired recomp (for most women, it’s the legs/lower body).
- Mixed cardio – start off with intervals, then finish with some LISS (low intensity steady state).
Be sure to check out the entire episode to hear more from Nick on body recomp, and a great discussion on optimizing training, nutrition, and supplementation variables. You can listen to the podcast here!
Find Nick here: