Amidst a career change, moving across the country and starting her own fitness business, this little lady packed some major motivational heat during her cut.
In just 8 weeks, Bri Morrison was able to cut nearly 15 lbs, while maintaining strength in the gym.
You’re thinking, “oh she must be one of the lucky ones.”
Well, yes and no.
She is lucky in the sense that she understands the concepts of nutrition periodization. In other words, she eats an adequate amount of food for what she does for the majority of the year and only diets once per year.
Everyone else seems to be doing it the opposite…diet all year and pig out around the Holidays.
How’s that working for you?
The success of any fat loss cycle will depend first on how you were eating previous to that.
Let’s take a second and read that again…
The success of any fat loss cycle will depend FIRST on how you were eating PREVIOUS to that.
Before I continue, I will note that not everyone needs a fat loss cycle. In fact, I would say more than 70% of you would make more progress INCREASING calories, rather than you would RESTRICTING calories
How can that be true?
Well let’s take a look…most of you are living in a calorie deficit right now…you’ve dieted your whole life and adapted your metabolism to run at a sluggish pace.
Fat burning metabolism and muscle building hormones are thus down-regulated.
So to achieve fat loss, we must first up-regulate your metabolism and hormone profile.
But how do we do that?
Two words…EAT MORE.
During this controlled phase of eating more (aka reverse dieting), you will encounter many benefits, but the main purpose is to build muscle and increase your metabolic rate.
This occurs simultaneously with better performance in the gym, amounting to greater work capacity and strength gains.
Why does that matter?
Think about it..the harder you can work out in the gym for longer, the greater capacity you have to burn calories (ie. fat).
That is why you see such amazing body composition changes in people who shift their focus from what they look like in the mirror, to how they perform in the gym.
When you chase performance, body composition will likely follow.
Ok so you have a good understanding of why you shouldn’t be dieting all year, but when is it appropriate for you to put the petal to the metal and diet for fat loss?
The amount of time it takes to rebuild your metabolism varies from person to person, but it usually takes a minimum of 2 months before moving into a fat loss phase.
But, as I said earlier, the LONGER you are in a well-fed state, the more aggressive your progress will be during your fat loss cycle.
The problem with the way most people approach dieting and fat loss is that their calories are too low to begin with and never high enough to actually get to a deficit.
So what do they do? They have to keep going lower and lower to the point of dysfunction (followed by a drastic rebound).
Most of you are aware that you can’t diet forever, but you have no real way of determining what “normal” really is.
“How much should I be eating?”
“Wait, what?! That’s way too much”
“I’d never be able to eat that much.”
“I’d gain 100 lbs!”
That’s where we come in.
As nutrition coaches, we can bring you to your “normal” (aka maintenance) as fast as possible with little to no weight gain.
In fact, people often lose MORE weight during a reverse diet than they have in the past year trying to cut calories on their own.
Not only are they improving all aspects of their life (mood, happiness, performance in the gym, weight loss, increased confidence, sleep, relationships), but they’re also setting themselves up for a greater deficit the next time a fat loss cycle comes around (which equals more fat loss).
Dieting is like investing. You have to put the money (calories) in the bank first, let the money compound interest (increase metabolism), and then you can retire on a fat chunk of change later (greater fat loss during a diet).
Ready to find YOUR normal? Contact us and we can set up a call to talk about your goals.