I think different body types might respond differently. espi's approach is very much counter to the way alwyn cosgrove teaches. gobbla alludes to it in his post--if you google "the hierarchy of fat loss", he outlines what kind of training to do and how to prioritize.
I will just tell you my experience--higher intensity complexes ala cosgrove do NOT trigger me to overeat in the way that espi describes. since the challenge started, I have lost one pound of fat per month and have put on about a half a pound of muscle per month. now granted, I am not setting world records here for fat loss, and my pics do not really tell the whole story--my clothes fit better than ever, and I am running faster than ever at 44 years old!!!! but I am only doing a 100-200 calorie deficit per day--I am eating on average between 2400-2800 clean calories daily.
I guess I really subscribe to the whole gflux theory. at least it seems to be true for me. restricting calories and working out hard definitely don't work for me. but restricting calories and working out less intensely NEVER worked for me either--it always resulted in compensatory weight gain.
the key for me has been the restricting part---there is a certain threshold of calorie restriction that triggers me---restricting more than about 300 calories under maintenance seems to send me into overeating.
my solution seems to be working--higher intensity cardio, intense weight training, tiny calorie deficits with long periods of maintenance at a lower body weight. it took me one year to lose this last 15 pounds. but I believe they are gone for good!
I also think that it is important for people who have lost a significant amount of weight to have periods of time where they simply work on maintaining before going for more fat loss. I am down 70 pounds from my heaviest, and I know tom is down even more. protecting the weight loss that you have already achieved is success in my opinion.
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