@teambiolayne coach @mathasfitness dropping some humor and some knowledge.
‘Just going to leave this one right here for someone who needs to hear it
People are so eager to lose weight quick that they will try anything without even considering if it is logical or not 🙄
I can’t tell you how many people I have encountered over the years of coaching who still think Keto is “magical.”
Let me tell you, if your definition of “magical” is thinking you can eat as much fat and put butter in your coffee and lose weight I am gladly going to rain on that parade.
Now before all the keto bashers jump in here, let me put a disclaimer out. If you enjoy eating that way, and it is sustainable for you, as well as keeping you in a calorie deficit, then there’s absolutely nothing wrong with keto. You folks are not the ones I am speaking to.
The folks I’m speaking to are the ones that think carbs are the enemy and as long as they cut them out they will be able to finally drop all of that weight they’ve been wanting, even if it means replacing all those calories with extra fat grams.
Carbs are a source of energy, just like fat is. If you cut one out and replace it with more of the other and you are still at your maintenance calories or higher, you WON’T lose body fat.
Sure it’s true, if you eat more fat than your body will start preferentially using body fat for fuel, but guess what, your body is also going to store more fat if you’re not in a deficit.
Calorie balance matters. Protein matters. If you choose to be high carb/low fat or high fat/low carb does not matter as long as you are in a calorie deficit overall.
Also, what do you think tastes better in coffee...butter or maybe allocating a small portion of your carbs to add sugar in there?
YouTube: David Mathas
Podcast: The David Mathas Podcast...
What is the best workout program for building muscle and losing fat: Does such a thing exist? 🤷🏼♀️
Let’s break this question down so you guys get a full understanding. Your program should be specific to your goals. So, if you want to build muscle and lose fat (most of us do), then you want a program that is specific to these.
The issue is that these are contradicting goals! As I have mentioned in previous posts, to lose fat you must be in a caloric deficit, and to gain optimal amounts of muscle, you should ideally be in a caloric surplus. Therefore, whether you gain muscle, or lose fat is largely determined by the amount of food you eat.
Instead of attempting to do both at the same time, your time would be better spent focusing on one goal and then the other, to help achieve your long term goal of fat loss & muscle gain.
This means there isn’t “one best training program” as they each require a unique set of conditions.
However, your program can certainly have slight differences depending on your current goal, be it building muscle, or losing fat. Remember, do one at a time not both.
First, all programs regardless of your goal, should focus onprogressive overload, resistance training, and compound movements.
However, if your goal is purely fat loss, you could adjust your program slightly to help you by increasing caloric expenditure by
🔸 including supersets
🔸 shorter rest periods
🔸 higher repetitions
🔸 including regular cardio
All of these modifications will elevate your heart rate and allow you to burn some extra calories than a program that focus on hypertrophy/strength
On the other hand, if you’re trying to build muscle, you can
🔻 decrease your cardio
🔻 extend your rest periods
🔻 focus on progressing loads at set repetitions
Being in a slight caloric surplus will allow you to increase strength and hypertrophy at a much faster rate than during a fat loss phase.
Unfortunately, there is no “magical program” that’s best for both building muscle and losing fat. Hopefully, the tips in this post however can help you improve your program to help you reach your goals faster!...
So you’ve just finished your fat loss phase and you’re wondering weather you should try to maintenance or switch to a reverse diet?
The answer, like always, is IT DEPENDS!
Let me present you with two scenarios.
Individual 1 🙋🏼♀️
Has just finished her fat loss phase, it was a relatively short 8 - 10 week diet with a modest weekly rate of weight loss (0.5% total body weight per week) and she lost <5% total body weight in that time. For this person, returning to maintenance calories may be just fine. Since your dieting phase was relatively mild, you probably did not experience a significant amount of metabolic adaptation.
Remember, metabolic adaptation is defined as the decreases in metabolic rate that occur because of dieting and weight loss. Metabolic adaptation is more severe after long and drastic weight loss phases. Therefore, if you didn’t diet for a very long time and you didn’t aggressively cut weight, then going back to maintenance might be fine, since your metabolic rate probably remained stable.
On the other hand, individual B 🙋🏼 has been dieting for a long time (>20 weeks), has lost significant weight (>15%), and is experiencing negative effects from dieting, e.g., feeling cold, sleep deprivation, short tempered and low energy…etc, this reverse dieting might be the more appropriate choice.
Unfortunately for someone in this position, maintaining the fat loss you just achieved may require you to eat far too few calories for what’s sustainable.
Why does this happen?
Since the dieting phase was very intense, it’s likely their metabolic rate is significantly lower than where it should be, making it hard to maintain long term. Someone in this position should reverse diet.
By slowly adding calories in a timely & calculated fashion, you can start to increase your metabolic rate to a point where you can sustain your body weight and calorie intake.
If you’d like to learn more about metabolic adaptation OR how to successfully plan out your own reverse diet to recover your metabolic rate, check out our book ‘The Complete Reverse Dieting Guide’ 📖 Link in bio !...
Ready for a sustainable diet? Download Carbon now.
1. Set Your Goal
2. Track Your Food
3. Check In
Tired of the yo-yo diet cycle? Learn how it’s possible to achieve long term results through the process of reverse dieting! Check out my book ‘The Complete Reverse Dieting Guide’ written by myself and the man who pioneered the concept Dr Layne Norton.
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THE COMPLETE CONTEST PREP GUIDE
Pre Orders ‘SOLD OUT’. ‘The complete contest prep guide will be available for sale this March 2018 from the online BioLayne store.
First Time I had used Flexible Dieting
After 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' Program
At 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!!