First off if what you are doing is working then change nothing. If you are leaning out slowly and dropping .5-1.5lbs per 7 days then there needs to be no change. Now if you are plateauing, losing strength, or dropping more than 2 lbs per week then there needs to be changes. Never change anything if it is working.
Let me know the answers to this and we can start adding a progression.
Any refeed meals or cheat meals? If so what, when, and how do you use them.
First off if what you are doing is working then change nothing. If you are leaning out slowly and dropping .5-1.5lbs per 7 days then there needs to be no change. Now if you are plateauing, losing strength, or dropping more than 2 lbs per week then there needs to be changes. Never change anything if it is working.
Let me know the answers to this and we can start adding a progression.
Any refeed meals or cheat meals? If so what, when, and how do you use them.
He said he has been stuck for a while now with his current plan.
Thatīs why I recommended for him to a morning cardio session of 30 minutes.
Add 30 minutes of cardio upon waking with an empty stomach.
I agree with Rex, I have started fasted cardio 30 minutes walking on a 10% incline at 3mph and not only has it aided in fat loss but also helps with energy throughout the day. I don't feel as sluggish and tired all the time and it is forcing me to stay on track, that could be a mental thing though.
I agree with Rex, I have started fasted cardio 30 minutes walking on a 10% incline at 3mph and not only has it aided in fat loss but also helps with energy throughout the day. I don't feel as sluggish and tired all the time and it is forcing me to stay on track, that could be a mental thing though.
I agree with Rex, I have started fasted cardio 30 minutes walking on a 10% incline at 3mph and not only has it aided in fat loss but also helps with energy throughout the day. I don't feel as sluggish and tired all the time and it is forcing me to stay on track, that could be a mental thing though.
Combo of adding cardio and the start of carb cycling. Dropping carbs back for 2-3 days, followed by a higher carb day and repeat.
Agreed. Carb cycling works wonders if applied correctly.
Some people overdo the low points way too much while others never really get down enough. I guess thatīs where a good coach comes into play
Agreed. Carb cycling works wonders if applied correctly.
Some people overdo the low points way too much while others never really get down enough. I guess thatīs where a good coach comes into play
Or just track it! I usually start someone with half the amount of carbs they need to maintain their weight on the low days. Then do 2-3 low days, 1 high day, and repeat. Then track and see what happens with weight and training performance. Adjust as needed
Or just track it! I usually start someone with half the amount of carbs they need to maintain their weight on the low days. Then do 2-3 low days, 1 high day, and repeat. Then track and see what happens with weight and training performance. Adjust as needed
That formula sounds like a good starting strategy.
Consider it stolen! Haha
On a serious note: Iīm sure most of these people who claim they canīt lose weight or canīt get in shape would have a MUCH easier time it they actually put in the time and effort to consistently track what theyīre doing. This stuff isnīt rocket science after all. Mostly common sense with a fair amount of dedication...
That formula sounds like a good starting strategy.
Consider it stolen! Haha
On a serious note: Iīm sure most of these people who claim they canīt lose weight or canīt get in shape would have a MUCH easier time it they actually put in the time and effort to consistently track what theyīre doing. This stuff isnīt rocket science after all. Mostly common sense with a fair amount of dedication...
Dude you said it!!!!!!!!!!!!
"consistently track what theyīre doing. This stuff isnīt rocket science after all. Mostly common sense with a fair amount of dedication"
I hear you...
I certainly could use some coaching on that issue...
I think it is human nature to gravitate toward a deeper understanding and or improve current strategy regardless if it is working or not. When sometimes it is just simple repetitive hard work.
I think it is human nature to gravitate toward a deeper understanding and or improve current strategy regardless if it is working or not. When sometimes it is just simple repetitive hard work.
Agreed.
Some things are just too simple to possibly be true.