The Consistency Report – Volume 22

Your Monday dose of fitness, mindset, and lifestyle takeaways to keep you dialed in.

Author

Kyle Hunt
November 17, 2025

Some people want things to happen, some people wish it would happen, and others make it happen.

I want to focus on making things happen.

When I was 18 and starting Hunt Fitness, I learned one of the most valuable lessons of my life: if you want something to happen, it’s up to you to make it.

No one can or will do it for you. You can’t wait for a lucky break.

I think most people understand this. However, what you do matters.

It reminds me of a Hemingway quote: “Never confuse motion with action.”

A lot of people do stuff, but far fewer bring things across the finish line.

You don’t need more time, motivation, or approval. You need action. One finished workout. One published post. One healthy meal. One honest conversation. Do the next thing that actually moves your life forward.

Make it happen. Force it to.

Here is what I have for you this week.

Fitness

Can You Build Muscle and Lose Fat at The Same Time?

Let’s be honest. Everyone wants to build muscle and lose fat. The old rule used to be: bulk to gain, cut to reveal. But body recomposition, building muscle while losing fat, is possible for more people than you think.

Beginners do it. Overweight lifters do it. And even experienced lifters can do it with a high-quality plan.

The catch? It’s hard. It requires intention and consistency.

Training for body recomposition

To make this work, your training must signal your body to keep and build muscle.

A good recomposition plan usually includes:

  • Progressive overload. Track your lifts. Add weight, reps, or better execution over time.

  • Strength-focused training. Prioritize big compound lifts. Think squat, bench, deadlift, rows, pull-ups.

  • 2–4 hard sets per movement. Train close to failure. Most lifters stop too soon. Push each set hard.

  • 4-6 sessions per week. Enough frequency and volume to provide repeated growth signals.

  • Optional conditioning. Short, efficient conditioning to support fat loss without crushing recovery.

Nutrition for body recomposition

This is where most people fall apart. Nutrition makes or breaks recomp.

Use these principles:

  • Slight calorie deficit or around maintenance. You need to eat close to maintenance, plus or minus a little bit (<300 calories).

  • High protein. Aim for about 0.8–1 gram (or even a little more) per pound of bodyweight.

  • Workout nutrition. Eat a pre-workout meal that supports optimal performance. You should feel fueled for every session because performance is key.

  • Consistency. Recomp requires more consistency. This means you need a repeatable system in place. 3 or 4 good days a week won’t cut it.

  • Be patient. Recomp is slower than a bulk or a cut. Your body needs time to change. Commit for the long haul.

If you want better body composition without wild swings in bodyweight, this is the move.

Mindset

Only elaborate on things you know about. It’s okay to be quiet.

Everyone has an opinion. Few have something worth saying.

In our social-media-obsessed world, silence is underrated. You don’t need to jump into every conversation. You don’t need to prove you know something.

Most days, I listen more than I talk. People think I’m quiet, but I’ve recorded over 500 podcasts and written hundreds of articles. I just prefer to speak about things I understand.

Maurice Switzer put it well:

“It is better to remain silent at the risk of being thought a fool, than to talk and remove all doubt.”

What I’m Into

Training

I’ve trained for more than 20 years. I love it, but like anything you do that long, there are seasons. Sometimes I’m on fire. Sometimes I’m just punching the clock.

The last month or two, something clicked again.

Two changes helped:

  1. A clear goal.
    Right now, I want to improve my physique. Simple. No running goals. No hybrid plan. Just look good and rebuild my bench into something respectable. That focus makes training fun again.

  2. Allowing more time.
    I preach efficiency, and I still believe in it. But lately, if a session runs long because I take an extra rest period or talk with someone at the gym, I’m fine with it. I’m enjoying the process again. That matters more than you think in terms of making progress.

This Week’s Podcast

Training Intensity Made Simple: RPE, RIR, and Percentages Explained | EP 535

Derek and I break down the differences between percentages, RPE, and RIR, and how to use them without overcomplicating your training.

Final Thought

People say they want to change, yet refuse to change anything they do.

It’s like saying you want to get in shape while holding a half-eaten donut and waiting for the perfect Monday to start.

If you want a different life, do something different today.

Make it happen.

– Kyle

PS – Ready to take the guesswork out of your training and nutrition?
Whether your goal is fat loss, muscle building, or getting strong without wrecking your joints, I’ll build you a plan that fits your life and keeps you consistent enough to see real results.