Officially my first day on the reverse diet. Looking forward to building up my cals while maintainin
Officially my first day on the reverse diet. Looking forward to building up my cals while maintaining leanness as far as possible. An exit strategy to a fat loss phase is just as important as the fat loss phase itself. If we want to maintain our results without maintaining the metabolic adaptation and consequent chronic low cals we need to come out of the deficit as gradually as we went into it. Just as you don’t cut right down from a maintenance of 2200 cals to 1000 cals straight off the bat (or you really f*cking shouldn’t - pls run away from any ‘coach’ who asks you to do this) you also do not jump right back up to maintenance (which will have changed from the original number, btw, coz you’re lighter now!). Remember that our bodies want homeostasis, so any big dramatic changes are not going to be helpful. Depleted adipocytes (fat cells) will fill up quickly and continued overeating has been shown to cause the creation of new fat cells which the body will also seek to fill up to pre-fat loss levels, along with the preexisting fat cells. Meaning more body fat than when we started. Did you know that between 1-2 thirds of people who diet end up heavier than when they started after the diet is finished? Yeah. So exit strategy is important for successful fat loss maintenance. So. With all that being said, I will be doing a conservative increase in cals to start. About 200 up from last week. Every couple of weeks, provided my weight remains about the same (there will be a bit of a weight increase as I increase carb intake meaning more glycogen and water in the cells) I will be increasing my cals by 5% or so, until I get up to my maintenance cals which should be around about 2000 cals at this point in time (I weigh 58.3kg currently). Steps I’m going to taper down to a baseline of about 8-10k steps over the coming weeks. Right now the steps are double that I’m doing a deload training phase right now for a week or two, then back on the strength/hypertrophy train. Anyhoo this is my starting point. Let’s see what more hard work and consistency can do #girlgains #carbsandcompounds #fitnessmotivation #girlswholift #discoverunder40k #norwich (at Norwich, Norfolk) https://www.instagram.com/p/CP060U1DMUk/?utm_medium=tumblr -- source link
#girlgains#carbsandcompounds#fitnessmotivation#girlswholift#discoverunder40k#norwich