Most people don’t get stuck Monday–Friday. It’s the weekends... football, alcohol, pizza. That throws everything off and keeps people feeling stuck. Good news is you can do both, though! 

 In this episode, I’ll break down:

 * How to set the right goal for the season (lose, maintain, or just enjoy).
 * 3 simple weekend strategies to enjoy food and drinks without blowing progress.
 * Quick tips for alcohol, snacking, and getting steps in.
 * Why the scale always jumps on Monday and how to handle it.

Listen in and walk away with a game plan you can actually use this weekend.

Food Accounts To Follow For Low-Calorie Recipes
Flexible Dieting Lifestyle
[https://www.instagram.com/theflexibledietinglifestyle?utm_source=ig_web_button_share_sheet&igsh=ZDNlZDc0MzIxNw==]Tasty Shreds  [https://www.instagram.com/tastyshreds?utm_source=ig_web_button_share_sheet&igsh=ZDNlZDc0MzIxNw==]

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#127 - Football & Fat Loss: Finding Balance On The Weekends 

Fitness trackers are everywhere, but are they actually helping you get results or not?

In this episode, I break down the science, benefits, and pitfalls so you know how to use them effectively.

You will learn:
• What fitness metrics to pay attention to
• The biggest mistake people make when using fitness trackers
• How trackers can boost motivation and accountability without running your life
• The dos and donts so you get the benefits without the stress



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Facebook: bassbuiltfitness [https://www.facebook.com/bassbuiltfitnessj]

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#126 - Fitness Trackers: How They Help (and Hurt) Your Progress

Ever stepped on the scale and nearly panicked? The good news it’s rarely a bunch of fat gain. Today, I’ll show you what’s really happening when the number shoots up and what to do about it.

What You'll Learn

 * Why scale spikes are usually water retention—not fat gain and what actually causes them.
 * The main triggers behind sudden weight jumps (carbs, salt, alcohol, stress, sleep, workouts, digestion).
 * Practical strategies to bounce back without detoxes, crash diets, or punishment workouts.
 * How to measure real progress beyond the scale so these moments don’t derail your motivation.



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Facebook: bassbuiltfitness [https://www.facebook.com/bassbuiltfitnessj]

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#125 - The Scale Went Up...What To Do Next 

Most people think fitness is about doing more, eating less, and grinding harder. But the truth is your approach has to evolve if you want results that last.

In this episode, I break down real questions about training, calories, and what actually works.

What you’ll learn:

 * Why your 20s and 30s require very different approaches to training and recovery
 * Do you really need to track calories to lose weight—or is there another way?
 * The most effective way to set your calorie target (and mistakes to avoid)
 * How to maximize results when you’re short on time with warm-ups, mobility, and exercise selection

1-on-1 Coaching: Interest Form Here  [https://forms.gle/Mi76ohjhGQcQHDep8]

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Facebook: bassbuiltfitness [https://www.facebook.com/bassbuiltfitnessj]

Tik tok: bassbuiltfitness [https://www.tiktok.com/@bassbuiltfitness]

#124 - Training Smarter And Not Just Harder, To Track Calories Or Not & More 

Only 1 out of 10 people who lose weight will keep it off longer than 5 years. They aren’t special. They do a few things most people don’t. In this episode, we break down exactly what those things are so you can use them too.

 * Why most people regain the weight within 1–5 years — and how to avoid becoming another statistic
 * The 7 key habits successful weight loss maintainers have in common (and how to start building them today)
 * How to design a lifestyle you actually enjoy so the results stick for good
 * The mindset shift that makes getting back on track after a setback easier than ever

1-on-1 Coaching: Interest Form Here  [https://forms.gle/Mi76ohjhGQcQHDep8]





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#123 - 7 "Secrets" From People Who Never Regain the Weight

It’s hard to fix problems you don’t even see clearly. If you feel like you’re doing everything right but still not making progress this episode will help you figure out why.

In this episode, I break down:

 * The perfection trap that keeps smart people stuck at the starting line
 * Why your expectations are making you quit too soon
 * The real reason it feels like you're spinning your wheels (and how to fix it)
 * How to start shifting your identity with small, consistent wins



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#122 - 4 Hidden Things Holding You Back (And How to Get Past Them) 

Can you really lose fat and build muscle at the same time? In this episode, we break down the truth about body recomposition and whether it’s the right move for you.

What You’ll Learn:

 * What body recomposition is and how it actually works
 * Who should focus on fat loss, muscle gain, or try to do both
 * Real strategies to get stronger, leaner, and feel better in a practical way 
 * Pros and cons of recomposition vs. traditional bulking/cutting
 * How to know which approach fits your body, goals, and lifestyle



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#121 - Losing Fat & Building Muscle At The Same Time 

Tiny changes. Major progress. Discover how simple tweaks can transform your diet, training, mindset—and results. It's the 1% better mindset but backed with practical things for you to add in today. 

In this episode, you’ll learn how to…

 * Nutrition hacks that stick: flavored or sparkling water, frozen strawberries, crockpot meals, smart fast‑food swaps.
 * Efficient training boosts: superset and rest‑pause strategies, lifting straps, sneaky steps (walking pad), and going close to failure.
 * Consistency made easy: set specific training goals, use accountability, and lean on the 5‑minute motivation rule.
 * Lifestyle wins: calorie‑cycle around your social life, pick low‑calorie drinks, ban your phone from the bedroom, and sneak in short walks.
 * Mindset & mobility on the go: take the stairs, sit on the floor, choose fun cardio or podcasts, and build healthy habits into daily life.

Tune in for quick, actionable tips that stack into big wins.

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#120 - 28 Quick Tips for Better Progress: Small Changes in Diet, Fitness, & Lifestyle

In this episode, we’re diving into how to fix a slower metabolism, fat loss travel tips, and answering some common questions about optimizing your gym routine and nutrition.

Topics covered:

 * Understanding metabolism and what factors can slow it down
 * Practical ways to boost your metabolism with simple habits
 * Travel-friendly fat loss tips to stay consistent on the go
 * When and why to change exercises in the gym for better results
 * How to get more protein without adding extra calories to your diet



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#119 - "Fixing" A Slow Metabolism, Fat Loss Travel Tips & More

Your fat loss doesn’t start in the gym. It starts at the grocery store. In this episode, I’m breaking down exactly how to shop like someone serious about losing weight and keeping it off. 

Here’s what you’ll get from this episode:

 * The biggest grocery shopping mistakes that sabotage fat loss (and what to do instead)
 * A simple strategy to build your weekly grocery list without feeling overwhelmed
 * The exact foods I recommend for high-protein, high-volume, and high-satiety meals
 * How to balance the 80/20 rule and avoid keeping trigger foods that lead to overeating

If you need some recipes, you can grab my free cookbook with over 50 macro-friendly, high-protein meals — linked in the show notes.

50+ Recipes To Make Weight Loss Easier  [https://www.canva.com/design/DAGk1cETAFY/Xm9kemZiGE-3ZO1Z9IZg8w/view?utm_content=DAGk1cETAFY&utm_campaign=designshare&utm_medium=link2&utm_source=uniquelinks&utlId=hdc2ee4ddba]

1-on-1 Coaching: Interest Form Here  [https://forms.gle/Mi76ohjhGQcQHDep8]

Fit(ish) Project Newsletter: Sign Up [https://www.bassbuiltfitness.com/]

IG: Bassbuiltfitness [https://www.instagram.com/bassbuiltfitness]

Facebook: bassbuiltfitness [https://www.facebook.com/bassbuiltfitnessj]

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#118 - The 100-Pound Weight Loss Grocery List

This podcast is for busy people like you and me who want to look good and feel better without our whole lives revolving around fitness and health.



 For the person who values fitness and being healthy but doesn't have hours and hours daily to dedicate to the gym. Or for those of us who still want to achieve our fitness goals but still enjoy some pizza or beer when we want to.

 Get fit, feel good, and look better, all while enjoying life and all it has to offer. Finally, learn how to maximize results with minimal time. 

Lathan Bass

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