Quote:
Originally Posted by Chris Correia
So, Leigh, what do you recommend? Any hints/suggestions on matching the in and out?
I often hit stalling points/plateaus during dieting. Sometimes when I've stalled, I eat 500 or more additional cals for a few days, and THEN I lose a couple of pounds. And I never go very low, rarely under 1,800 cals.
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Basically my biggest "hint" in general is to not be a serial dieter and if you find you fall into that category, it might be time to look and how well you know you body. The key to having the best fat loss is to understand your daily caloric needs.
I did a 3 part series on calculating fat loss.
The Fat Loss Troubleshooter: Calculating Fat Loss (Part 1)
The Fat Loss Troubleshooter: Calculating Fat Loss (Part 2)
The Fat Loss Troubleshooter: Calculating Fat Loss (Part 3)
I feel it helps those without aid of technology to figure out in a full proof manner how to understand your activity level.
If you are a serial dieter, yet you take a few months to truly understand your activity level and feed that level, you will 9/10 never have a problem losing fat again and really be able to toy and tweak your body comp. The average person doesn't want to take the time and the average female trainee is too scared.
Now let's say you have figured out your level, how do we not mess it up?
-Don't train to hard or eat too low
-Take regular dieting breaks where you eat at maintenance for at least a week.
-Sleep, hydrate, rest and repeat
-Don't cut carbs unless you have to
-Bounce caloric intake with activity
-Out just of a high focus on general movement as aggressive training. What good is busting your butt at the gym for a quick 35 min workout if the rest of the night you can't do anything but lay on the couch, therefore lowering you remainder of activity level.
A big problem right now is highly intense workouts with low calories, its stupid. If you are going to train really hard, you need to eat and repair hard.
Case Client-Fat loss needed, moderate active level job
Geoff-SW-259 pounds CW-189 (goal) 5'10, 32, Male
Length of time-6 months (70 pounds, This is biggest loser quality loss)
Caloric average first two months 3500
Caloric average next two months 3200
Caloric average last month 3000
He did a modified version of the H.E.L.L. program twice. Program consist of supersets, plyo, drills, HIIT, the works. He never dropped below 3000 calories and even with that much of a loss in BW that should give way to a metabolic drop, he still lost on 3000 caloric average.
That is the result of eating hard and training hard. Sadly I have to twist peoples arm to do so, even turn people away because they wont.