Here are some basic facts that if applied properly, will help you change your body sooner rather than later…
In an ideal world, your calories and carbs need to stay, or at least START, as high as possible.
I write this as a statement of scientific fact, but also from tried and tested personal experience.
If you drop your calories and carbs too drastically right off the bat, you are in for a very bumpy ride indeed. Yes, a drastic and immediate cut will get you some results sharpish, but some will soon become none. Your body doesn’t want to lose all it’s fat stores, it’s simply not meant to, and eventually it will fight you tooth and nail for every last lump.
Your body will soon adapt to your new diet, and it will get harder and harder for you to further your results without further cutting your calories and carbs. If you have already started low, this is NOT going to be fun. Your training will suffer, your thinking will suffer, your moods will suffer, and before you know it, your workouts will be less than half assed and catabolism (the muscle eating state) will begin.
Needless to say that if you start so low you have nowhere to go, you have already f*cked yourself.
What you want to do is start as high as you can. High calories, high carbs and moderate cardio. Go for a week or 2, then check in on your results. If you’re losing weight or fat or inches, no matter how small or slow the progress is, KEEP GOING.
If you are stagnant or even gaining a little, don’t panic, you now have a choice:
- Cut calories by -100
- Cut carbs by 5%
- Increase cardio by a few minutes
DO NOT ATTEMPT ALL OF THE ABOVE AT ONCE – REMEMBER YOU ALWAYS WANT OPTIONS!
This process may be slow, but it is foolproof, it is healthy, it is measured, it is sustainable, and my god will you learn A LOT about your body along the way.
If, like me, you are coming late to the party with already low counts, come join my table and start reverse dieting.
Each week I add +100 calories to my count.
I’m aiming to get my macros back up to 50%p, 30%c, 20%f again (this is a split that I know from past experience works well for me), changing a little here and there weekly.
My cardio is losing minutes slowly but surely.
By doing this, I’m hoping to minimise fat gain and get my body back into a place where it can perform at it’s best and utilise food like it used to.
Before you embark upon any new goal, you first need to map out your path. Rest assured that things WILL throw you off en route, but if you already know the back roads and alternatives, you will get there eventually.