Setting The Stage For Contest Prep - With Tatiana King (Episode 1)

In this episode, I break down the phases of a significant fat loss goal.
The most common mistake I see is not chunking it up into reachable goals.
Phases of a Large Fat Loss Goal
If you have a lot of body fat to lose - it can seem like a daunting task. The key to any large goal, is chunking it out.
The first realization that needs to happen, is that this isn't an overnight process - and you WILL make mistakes along the way.

Get rid of the "all or nothing'' mindset - and start working towards improvement. 1% Better daily is 365% better every year.

Setting the stage

• Eat at maintenence and start introducing weight training, cardio and a high protein diet.
  

Goals of this phase:

• Increase Muscle Mass
  
• Adjust your schedule and get into the routine
  
• Learn how to track Macro's and get into the routine of hitting total calories and protein targets
  

The purpose for this phase is 2-fold

• Physiologically - We need more muscle to efficiently reduce body fat. We're telling our body that we need more lean tissue - and that it's ok to use fat for fuel because we have enough food in our diet to support functions.
  
• Mentally - We need to start embracing the routine that needs to happen to reach our goal.
  
  • Focus on:
    
    • Strength increases
      
    • Better sleep
      
    • Better sense of "well-being" you just simply feel better
      

Body Fat Reduction Phase 1

Here we're going to start emphasizing pulling body fat.

• Cardio and NEAT will increase to emphasize calories out
  
• We'll start reducing calories as needed to keep you consistenly losing body fat.
  

This phase will include titrations in cardio, and reductions in food.

We will continue this phase until we see weight loss resistance.

THIS IS THE KEY!!

The body is a master of adaptation - we need to adjust stimulus to keep adaptations in our favor.

Metabolic Phase 1

Chronic periods of dieting and high amounts of cardio will eventually cause adaptations.

You get better at cardio, which means you burn less calories with the same effort previously.

Your thyroid adapts and lowers your resting metabolic rate.

We can only add so much cardio, and pull so much food.

Metabolic phases are focused on increasing the resting metabolic rate - and reducing your cardio efficiency.

Food will slowly be titrated up while you hold your body composition. A slight increase in body weight can be expected as glycogen stores are now full.

We'll reduce your cardio to a minimal requirement for cardiovascular health.

After calories are worked back up to a reasonable level it's time to start another Body Fat Reduction Phase.

Future Phases

We will continue to phase between body fat reduction phases, and metabolic repair phases until your body fat has reached the goal percentage.
From here, we'll rotate between:

Push phases

Holding Phase

Mini Cut

Holding Phase

Push Phase

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