so we're talking with nutrition the
exact same things that we discuss with
workouts but we're going to apply them
to nutrition so again that's the load
the frequency and the type of food so
for load that's going to be like your
calories. How many calories do you eat? How much food do
you eat for your frequency is going to
be like how much like how long do you
stay in these dieting timeframes or how
long do you eat and then again the types
I think types of food this is where like
your macronutrients come into play so
when you want to have those are the
three variables that you're going to be
looking to change depending upon not
only your goals but also just the
longevity of amount of time that you
have to hit a goal because most of us we
don't plan for enough time but if you do
plan for enough time then you can
actually start with the end in mind so
that you don't throw all your cards on
the table okay so the first one is going
to be load like how many calories you
eat how much food do you actually need
to eat and of course I'm going to vary
depending upon your goal and I'm going
to tell you right now that we do have a
calculator on our website where you can
punch in your individual stats because
the numbers going to be individual it's
going to be different for everybody so
I'm not going to give a blanket number
and we should not be giving a blanket
number to our clients so telling them to
just eat 1200 calories or 1500 calories or 1400
calories that's not going to be the same
for everybody it's going to change based
on their height weight body fat percentage
things like that so like I said that's
going to be different for everybody and
when you do that calculator it's going
to tell you three different things it's
going to tell you what your maintenance
level calories are it's going to tell
you the amount that you eat and remember
these are all general guidelines of
giving you a starting point it's going
to tell you what your weight loss
calories would be what your maintenance
calories would be and how many calories
it takes to build muscle because we are
all shooting for different things here
so it's going to be really really
crucial about having the exact amount or
a roundabout amount for your goals
most people don't realize that they're
trying to maybe have a muscular look and
they're not eating enough food which
building muscle requires a surplus of
power so you're not going to be able to
just do it based on the amount that you
were able to do for weight loss so
you're going to figure out what your
calorie level is or the calorie level
for your client and you're going to
adjust it so the same thing you want to
do it in cycle the same way that we did
with the workout the family you want to
have different rest periods and
different rep ranges you want to plan it
out so that there is a gradual
progression you want to have periods of
the year where you are if fat loss even
if that loss is your ultimate goal you
want to have periods of the year where
you are not dieting where your calories
are still at a maintenance level so you
want have periods of maintaining and
periods of trying to lose fat now if you
want if you're in a result is you're
trying to get like this defined toned
look then you also need to have periods
of muscle building built in to your plan
that means that there's going to be
times where you are going to allow
yourself to eat possibly in a slight
surplus again if you want a muscular
look if you're trying to get toned and
you do not have muscle you cannot tone
what is not there so you want to make
sure that that's something that you're
working into your plan so have periods
where you're cutting which is fat loss
period where you're maintaining which is
reminding your body of what maintenance
is and then periods of actual muscle
building because once again if you want
muscle you have to build it if you build
it tone will come is what I like to say
so you can't have the tone without
building the actual muscle so for like
example I like to give examples of all
of these because like I said in
yesterday you know it's really easy for
me to say go do this but if you
don't know how then you won't be able to
incorporate that so an example would be
to maybe set up your year in increments
of you know for eight or twelve weeks
so say you're setting it up in 12 weeks
you can do 12 weeks of cut which is fat
loss you can do 12 weeks of maintenance
and then 12 weeks of muscle building or
you could do them in smaller increments
like faith and muscle building isn't as
important to you fat loss as your main
goal then maybe you want to do periods
of maintenance and only one to two week
increments because it's what we call a
diet break so if you go to the link
that's been popping up there at em2wl.com/start
that's also in my bio
we recommend you'll get a free guide
there of how to start with all of this
and one of the things that you'll notice
that we recommend when you read through
our stuff is a diet break and a diet break
means that you are taking a little break
from dieting every four to six weeks or
eight to 12 weeks and that depends on
where you are in your goal so the longer
you have to go the longer your journey
is the more weight you have to lose you
can take longer bouts before you take
that break but you have to take it
because your body is going to adapt to
the amount of foods that you're eating
and if you never take a diet break then
you hit that plateau so you want to make
sure that you have planned breaks every
four to six weeks if you're close to
your goal and maybe eight to ten weeks
if you're a little bit further away from
your goal knowing that the closer that
you get to your goal you're going to
need to take more frequent breaks the
leaner you are the more times you have
to stop and go eat at maintenance
because you're going to risk not
reaching your goals if you don't do it
so that's a big key so number one when
we're talking about the load you want to
have those periods of bulk of cut of
maintain don't let the wording of any of
them fool you cut doesn't mean that
you're going to get shredded remember if
you didn't go through any of the bulk or
muscle building phases so if periods of
time we're eating at maintenance or
above and lifting heavy enough to
actually build the muscle that you want
and how many times you do that per year
is going to depend on you but like I
said plan at least six months to a year
do not think that you are going to reach
like your ultimate goal physique in four
weeks or 12 weeks doing that is setting
yourself up for failure so you want to
make sure that you are not doing that
from the jump give yourself enough time
and this is also why you do not want to
start at the lowest end of the calorie
scale if you're starting at the super low
end of the calorie scale and you have
six months to go then your body is going
to plateau with that amount of calories
and you're not going to be able to go
any further so you want to start at the
higher end because as you lose weight
your body naturally requires less
calories anyways so you don't want to
start at the ultimate look like if you
have 100 pounds to lose you don't want
to start off eating the amount that you
would need after the weight loss just to
maintain you want to start off eating
only 10 or 15 percent less than what
your maintenance is now and then allow
that instead of you lowering it like
every five pound you lose the amount
that you need automatically is lower
because you're less of a person you've
lost some weight so every time you lose
five pounds you can kind of recalculate
your estimate and reduce your calories
accordingly instead of just chopping
them off from the beginning so you want
to do that in increments maybe the first
month you're only doing like you know
100 calorie deficit and then whenever
that stops working then you can increase
the deficit which may not actually be
increasing at all it may just be that
you lost some weight and so now
the amount that you need is less so you just
reduce that by like 50 calories or
something like that and then you're
taking the planned diet breaks plan
ahead a lot of times it's great to be
able to use these for your vacation
songs or something like that or you're
going on an anniversary trip that's a
good time to strategically plan for your
diet break and these help your body to
reset and know what maintenance is so
that it can continue to react to the
deficit if you stay with your deficit
which is you're like reduced calorie
amount forever and ever and ever your
body's going to adapt you're going to
stop losing weight and you may even
start gaining weight because you're
forcing your body to respond
with even less calories so you're
putting it on a budget a lot of it is
now the biggest thing about all this is
you only need to really catch one or two
of these things because you're going to
work on one until you're good at it and
then you're going to move to the next
one so it's just like when we're talking
about like so we're saying we just talk
about load and we talked about frequency
like how often you're going to do these
phases and then when we talk about
macros same thing you're only going
you're going to pick one to work on so
you may start off just working on your
protein until you get that now and then
you would move on to working on making
sure you're eating enough fiber until
you get that down so you're not trying
to tackle everything at once you want to
work it in stages so having your protein
may be your ultimate goal is to hit 150
grams of protein but right now you can't
even get over a hundred then that would
be your first goal you would have that
in incremental phases you would make
your first goal to be you know if you're
85 then you want to shoot for 95 when
you get hit 95 consistently shoot for
105 and you want to keep slowly taking
it up and right there that gives you a
natural progression and it allows your
body to continue getting the benefit of
increasing the protein and then when you
get to the point where you're hitting
your goal amount you're 150 or whatever
it is consistently and it's not a
problem for you anymore then you can add
in the next thing which for typically
for my clients that's when I recommend
them to increase their fiber intake
because that's just what's the next
natural progression so if they get in
there a protein and get in their fiber
and then they're drinking enough water
things like that typically they won't
they're they have that natural
progression and a lot of the other
things don't really need to change
because most of the times the thing
that's holding us back is that we're so
worried about lowering our calories that
we aren't focusing on the quality of
what we're eating
so actually working on taking the time
to work on your macros
is a great natural plateau prevention
because the better you get at it the
better the results are going to be and
so when it comes to your macros which
you've got your macronutrients protein
carbs and fat protein is probably going
to be the most game-changing one for
most people if you don't eat enough
protein and you're trying to avoid this
then that that should be your goal right
then and there so just being able to do
something like that
will naturally help you get out of your
plateau because even if you know you're
eating the right amount of calories and
you're doing your workouts but the
quality of your food is not where it's
supposed to be as you start changing
that you're going to see differences in
your physique so instead of having to
try to do something drastic like okay I
need to slash my calories or add in a
ton of cardio or something like that
just fix the food fix the food that
you're eating fix the type of food that
you're eating and just work to make it
better and better and better because
there's certain things that a lot of
people are doing very early in your
journey that are not only unnecessary
but they are harmful so a lot of people
are using short-term methods like things
that were meant to be Plateau Buster's
like an intermittent fasting or a very
low carb approach or something like that
some of these things are meant to be
more like when you're at the vanity
pound stage which means like you have a
four pack and you want a six that's when
a lot of these are supposed to be put
into play it's just something very
important to remember that you might be
putting short-term plateau busters into
play before their time because many of
those things they're only meant to work
short-term that's the point of them
they're meant to be like this like get
you across the finish line type thing
but we're putting them into play like
you know the first leg of the journey
which means
they stopped working very soon and then
we don't have anything else left to do
because we did everything else so
certain things like those like low-carb
the super low calories or even a lot of
the facet training and intermittent
fasting a lot of those things are meant
to be used strategically but not
chronically but that is the biggest
thing is making sure that you get the
basics down first when it comes to your
nutrition and spend as much time this
coming year as you need to work on it
maybe brainstorm a list of the things
that you know you need to work on like
your protein your fiber or eating more
vegetables things like that and work on
them one by one and tick them off the
list because that gives you a natural
progression to break the plateaus
instead of just doing the same thing
over and over when you hit the plateau
or like I say throwing all your cards on
the table right off the bat because
that's how most of us ended up here is
because we're doing a lot of these super
super short-term things but we have a
long term journey ahead of us so if you
have a journey that's six months to a
year out but you're using methods that
are only meant to work you know at the
most two to three weeks then you're
going to be very frustrated
No comments:
Post a Comment