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With the holiday coming up I know many of you are worried about losing the progress you’ve made in the gym if you take a week or two off of training due to traveling.
@Tag a friend who needs to read this
To answer this question, I want to share an interesting study that compared the effects of training continuously for 24 weeks vs. intermittent training.
Both groups trained the bench press 3x per week for 24 weeks, however, the intermittent training groups took a 3-week hiatus from training every 6 weeks.
Therefore, the intermittent group only really had 18 weeks of training with 6 total weeks of detraining.
Interestingly, after 24 weeks both groups had similar increases in muscle size and muscle strength, despite the intermittent training group only having a total of 18 training weeks compared to 24 weeks in the continuous training group.
How could this be🧐
Whenever participants returned from their 3-week hiatus, their performance and muscle size were significantly lower than those who were continuously training. However ☝🏽, the rate of progress was significantly greater.
Essentially they were able to “catch up” to the continuous training group rather quickly.
It seems that taking time away from training “re-sensitized” participants to resistance training adaptations.
While this may sound crazy, it seems there is evidence suggesting that takings small breaks from training may actually be beneficial long-term.
In general, you don’t have to worry about losing muscle if you can’t train during the holidays. The first week back to training probably won’t feel all that great. However, you’ll likely be back to where you were before taking time off in 2-3 weeks.
Let’s face it, many of us likely overate over Thanksgiving 🦃 (I’ll volunteer a hand 🙋🏼♀️ pecan pie is my weakness 🤤) & many of you have reached out asking me the following “Which is better? Exercising more or restricting calories to get the weight off?”
Fat loss can be achieved in several ways.
💜We can exercise more 🏃♀️ and thus eat more 🍫
OR
💜We can eat less 🥺 to exercise less
But which is better?🤔
As a general rule for most people, eating more and exercising more is probably beneficial up to a certain point.
Many people who are overweight have a certain degree of physical inactivity and could likely benefit simply from moving around more. This also has the added benefit of achieving a leaner more muscular physique if the activity involves resistance training! 💪🏽
It’s also likely that people who are very physically inactive and overweight don’t have a high caloric intake to start with, thus it may be hard to decrease food intake.
So, if you are someone who is relatively inactive and want to lose weight, start by increasing your physical activity before you significantly decrease your caloric intake.
On the other hand, if you are an individual who is already incredibly active and has the desire to decrease bodyfat further. It’s probably unreasonable to increase your physical activity even further. Therefore, decreasing calories may be a useful strategy for these individuals.
Similarly, fitness competitors getting ready to step on stage probably benefit from decreasing food intake for fat loss since their energy levels for exercise are typically extremely low near competition due to being very lean.
Overall, the general population probably benefits from moving more / eating more in order to improve body composition. A great example of this are elite athletes. If you look at their diet, most of them are not severely restricting their caloric intake. Quite the contrary in fact, they typically eat sufficient food to fuel their exercise. However, there are likely some niche populations where more activity may not be the answer.
Comment below 👇🏽 what is your usual strategy when undergoing a fat loss phase?
Do you get an upset stomach when you drink protein?
Trust me you’re not alone! I want to take some time in this post to discuss why that’s happening as well as some useful alternatives.
Most GI symptoms are experienced with whey protein powders that are of lower quality. AKA ‘whey protein concentrate’.
Whey protein concentrates are not as highly purified as a whey protein isolate or hydrolyzed whey protein. Therefore, whey protein concentrates typically contain a higher quantity of fat and carbohydrates.
For these reasons, whey protein concentrates also tend to be higher in lactose, which is the likely culprit of your GI symptoms. It’s estimated that roughly ~75% of the population worldwide has some degree of lactose intolerance.
Thankfully there are work arounds that can help you still be able to consume protein powder without the GI complications.
First, it’s common for people drink protein powder with cows milk. If you have a lactose intolerance, this whey/milk combo is obviously a double whammy! The first step would be to eliminate dairy as a mixer for your protein and see whether you have adverse GI symptoms using water to mix your protein.
If you continue to have an upset stomach, switch from a whey protein concentrate to a highly purified whey protein isolate. Whey protein isolate has significantly less lactose content.
If you’re thinking about upgrading your protein, make sure to check out our whey protein isolate at @outworknutrition.
If you continue to have stomach issues, even with whey protein isolate, which is highly unlikely, consider switching to a non-dairy protein powder.
For example, egg protein as well as other plant-based proteins are all fine options.
If you want a formal lactose intolerance diagnosis, why not take a hydrogen breathe test which can be arranged through your local dietitian or doctor.
Let me know down in the comments below, do you typically have an upset stomach after drinking protein? Have you tried alternate protein sources?
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- First Time I had used Flexible DietingAfter 6 competition preps in the past, this was the first time I had used flexible dieting. I hired Holly to coach me through 12 weeks of contest prep and my final peak weak. Without a doubt, using a flexible dieting method made the experience more enjoyable and helped keep me from cheating on my diet. My former contest prep diets were very restrictive in the types of food I could eat, but having the ability to choose the foods I wanted to get my nutrition from made eating more convenient and less monotonous. I had Holly to check in with each week, and this definitely helped keep me accountable. Also, the extra guidance during peak week was imperative and greatly helped maximize the final physique I had worked so hard for. Great results are totally possible, without drastic dietary measures, when you have a professional dietitian providing a specific plan unique to you and your body. I have never been so happy with the final physique I brought to the stage. Thank you so much Holly!
I came to Holly with dreams to get my metabolism back on track and to have the energy and strength to train for competitive sprinting. I chose Holly as she had extensive experience in my chosen sport ‘athletics’ and a solid background in nutrition and flexible dieting. At 51, working full time in a demanding job Holly assisted me with a Reverse Diet. Long story short, I started at my current maintenance calories. These were very low at under 900 calories per day, and I has been eating this way for years! During the 12 weeks I worked with her, I gained only 3kgs, and a good percentage was actually new muscle as my performance at training increased substantially with the increase in calories. I was able to increase my calories by almost 500 per day and I plan to continue increasing after finishing the program. I have so much more energy, my sleep improved and I generally just feel so much better! I love the new found flexibility and being able to eat out socially again! Thanks so much Holly
- '12 Week Slow to Moderate Fat Loss' ProgramAt the start off 2018 I reached out to Holly to help me with weight loss. I wanted to learn how to achieve this with a flexible diet approach. It was always a constant struggle for me prior to starting with Holly to drop weight, be it my lifestyle choices or always having to travel for work. She took all aspects and situations into consideration and made dieting sustainable and easy to follow. It also worked! She is incredibly switched on with her nutritional information and training regimes and I would definitely recommend her. During the 12 weeks I worked with Holly I went from 81.3 kg to 74.7 kg which I am incredibly happy about even with a few weeks of set backs! Thanks again for all your help Holly, you really have shown me a better way and I have learnt so much more.
- Initially I reached out to Holly for the fat loss challenge to try to lean out my "mom bod" and get back to resistance training after doing years of only long distance running. I am no stranger to weightlifting or dieting, so I was morally ready for the same stalled cycle of weight loss with minimal results that I was used to my body doing. Holly not only educated me about nutrition and flexible dieting, but in a short 12 weeks got me to the leanest I have ever been. I was blown away to see how well my body responded when properly coached and that I was not "unlucky", just uninformed, which is so true for many of us. Getting Holly as my coach was the smartest thing I could have done to improve my physique. I am so lucky to have had her as a coach as she has encouraged and inspired me to reach for more challenging long term goals. We are now starting a reverse diet to build up my metabolism and then a muscle gain program to increase my muscle mass, then to lean down even more during my next fat loss diet phase. I am so excited to start this long term journey with Holly's guidance to keep polishing away at my physique and see what my body is capable of becoming.
Initially I contacted Holly about a fat loss challenge, but Holly explained that with my current nutritional intakes I would be better off doing a reverse diet. I have to admit this did make me nervous, as I'd just spent 10 months settling into being a mum of two young kids and I felt like I'd finally found my feet and was ready to hit my goal and lose my baby weight. However, I knew Holly was right.. there's no way I had even been eating enough in the first place to attempt fat loss and to try, would have been stupid. This proved to me that Holly held my health as a priority over anything else. She assured me that we would be conservative with the reverse diet and put my mind at ease straight away. During the process I've asked a lot (and I mean a lot!) of questions. Holly has always responded promptly and always in detail, it's never a one line answer and she makes sure I understand the reason why I'm doing certain things. In the last 8 weeks we've upped my calories by over 500 calories a day and I've actually lost 2.7kg in the process! It's obvious my body definitely needed the extra fuel. I can't begin to explain to anyone how my mindset has shifted since working with Holly. Mentally, I'm no longer exhausted all the time, I have so much more energy and strength in the gym and I genuinely look forward to training again. I'm not exhausted just wishing for the day to end. I'm so happy and I'm excited for what's to come. For me this was always going to be a long term journey, yes everyone who wants weightloss wants it right now. But I urge you to put the short term goals aside and focus on your health and building a solid foundation to attempt fat loss as healthily as possible. I've done it the wrong way in the past and up until now I've been paying for it. It's not worth it. Take the time now and do it properly, and in the grand scheme of things, what's an extra few months to build a solid foundation that you can maintain for life? This is only the beginning for me, I'm so extremely excited to continue on with Holly as a client and continue to build up my metabolism and then progress to my fat loss phase. Holly, I can't thank you enough for changing me from the inside out!
Holly certainly gave me individual attention and we worked together to agree on a plan for my body re-composition, which gave me a greater understanding of where we were going and how we would get there. I’m much more comfortable with my body and have a greater appreciation for food and what it does. I’m even back to wearing my shorts this summer!
I sought out Holly’s on-line professional assistance 16 weeks ago to help me understand my body and dietary requirements. I’m a 47 year old woman and noticed some slight body changes over the years, despite training hard and restricting my diet I was gaining weight and was just lost on how to eat for my individual needs. In the 16 weeks Holly has helped me in many ways, including a better understanding of my dietary needs, I no longer overtrain and I eat more than ever! In 16 weeks I was able to shift 4 kg of FAT and increase my fat free mass! (which is awesome!) I feel fantastic, full of energy and not hungry! I don’t over eat as my body is getting enough food and all the nourishment I require, with two high calorie days included! The macro diet was excellent for me and I was able to enjoy treats here and there as I thought I needed them.
Thank you for coaching me Holly and for your awesome feedback each week! I feel like you've helped so much with my nutrition and getting rid of my destructive binge eating habits ! I'm 110% on board with the whole concept of flexible dieting, I think it's great and can't thank you enough for all your help! I know now for me to be able to see continued results, I really need to really get more involved with my weight training and make sure I am being consistent with my nutrition so I can keeping building more lean muscle !!
Thanks so much for all your detailed recommendations Holly! It goes such a long way and I truly appreciate it! You're a really great coach and I genuinely LOVE being apart of your squad! Even while I was away the feedback helped me make more conscious decisions and put in far better effort than I would have otherwise. I'm sooo excited to get back into a routine! I've also been really flexible with foods and eating things I haven't thought about eating in such a long time! I'm having Tacos today and not feeling guilty !! Awesome I really enjoy flexible dieting, and even while on holiday, and I don't have scales, I am trying to keep a close eye on things! So far I've had no weight gain on my holiday, that's without a gym! Thanks again for all the guidance and support!
Holly is a great trainer, I have lost 9.4kg since I started training with Holly. Her knowledge of nutrition and fitness is exceptional. I highly recommend Holly.
If you want change and are committed! come and see Holly! Awesome nutritionist and personal trainer!!
Flexible Dieting is a relatively NEW nutritional concept which helps govern your nutritional choices and ultimately meet your specific sporting or health/fitness and physique goals.
