Recommendation: commit for a year

1:45: The rate of fat loss and muscle growth 

2:22: What to expect in month one 

3:52: What to expect in month two 

5:50: What to expect in month three 

6:52: What to expect month four and beyond 

7:17: How much muscle can you expect to gain in a year? 

8:00: Dr. Shannon's experience with body recomposition 

14:18: Summary of the timeline of body recomposition