The most prevalent fitness influencer mantra of 2024 is, “Do less, eat more!”
If somebody is stalled in their fat loss program, they claim it must be caused by undereating. Doing long duration sessions of cardio is laughed at. They say there is no science to back nutrient timing. Everywhere, we see "experts" trying to convince us that fat loss is easier than we think. They would have us believe that everyone can have a 26 inch waist and perfect glutes eating 3000 calories a day while sitting on the couch.
I hate to break it to you, but after coaching thousands of clients, and living the bodybuilding lifestyle for 21 years, I can promise you that what you are hearing just isn’t true.
The cold, hard, truth is that if you aren’t losing weight, you are probably eating too much, and not exercising enough!
It is human nature to give ourselves the benefit of the doubt. We tend to deceive ourselves into thinking we train harder, and more frequently, than we really do. Thus, when we google our BMR, none of us pick the lowest number. Nobody wants to be hungry or tired.
The harsh reality is this. If you want to be shredded, you will endure a whole lot of starving. and being tired. Fat loss is not an energy sparing process.
The whole process of getting your bodyfat to extremely low levels violates every survival instinct your body has. When you start getting into your essential bodyfat level (ladies under 15%, guys under 7-8%), your body is going to fight back. Fat loss will become borderline impossible, unless you are willing to do some “crazy” stuff.
Your insurance against plateauing with results, at this point, is cardio. Your body is going to be in a fragile state, so doing LISS cardio (slow and steady) will probably be a better option over the traditionally recommended HIIT cardio. It is glycogen sparing, and less catabolic. You need your glycogen for your workouts (Cardio should no longer be a workout at this point).
Another thing you need to do is get your body to use its own fat for energy. Counter to what the keto disciples will tell you, eating fat does not burn fat. In fact, if you have a host of dietary fats in your bloodstream, your body will use those for fuel instead of the fat it has stored under your skin. So, if you want to optimize FAT loss, lower your calories from fat.
Reduce your carbohydrate intake to pre, intra, and post workout. Restrict your anaerobic fuel to the times your body needs it. If you consume easily digestible energy during the day, your body will prioritize that for fuel over stored fat. Protein should be kept high to aid tissue preservation.
Your body is going to down-regulate your metabolism, over time, to prevent excessive fat and tissue loss. You will need to modify your plan every 2-4 weeks to account for this. Cheat meals, and clean high carb days, are also a good way to prevent metabolism stagnation.
Carbohydrates stimulate T4 production by your thyroid, which controls your metabolism. Eat 1 to 2 high carb days, spaced 2-3 days apart, each week.
If you opt for having cheat meals, stick to one to two meals per week, spaced 3-4 days apart. Cheat meals typically contain more fat versus carbs and stimulate metabolism less than high carb days. However, they are beneficial to your mental health and help prevent feelings of deprivation.
Well, I have given you all the tools you need to start your journey towards getting shredded. If you have any questions, simply click “contact me” below!
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