There is a misconception that fat loss occurs faster when you start a diet or fat loss program. That is not the case. Here is what really happens and how to avoid plateauing.
00:05 A huge misconception is that fat loss occurs faster when you first start a diet or training program
02:26 You can tolerate a greater deficit when you’re in better shape
03:17 The benefits of clean eating without a calorie deficit
04:19 If you want to get the maximum transformation; initial improvements should be from health and lifestyle changes and appropriate training stimulus
05:48 Be conservative with your initial calorie deficit
09:19 Training becomes a more powerful tool as a person gets in better shape
11:00 Where to start people on a fat loss program
14:00 First week of fat loss; realistic baseline; track everything
16:58 Early training programs to start with in fat loss
19:28 Driving metabolic function up; step on the gas with training (first 3 weeks)
22:44 Taking a break from the metabolic phase, what next
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After taking our training analysis quiz, you’ll have a long-term plan constructed for you. Your plan will consist of several Phases. Each Phase will present you with a few suggested programs to pick from. Each time you complete a program, you’ll move on to the next Phase and a new set of programs to select from.
This allows flexibility in the split and type of program you can choose, while we strategically periodize the stimulus you’re getting to keep making consistent progress without neglecting any weak links.
For example, a long-term plan with the goal of muscle gain will still occasionally include systemic conditioning or dedicated local metabolic work to keep your recovery capacity high (so you can grow and perform better during your hypertrophy-focused programs).