Mistake number two is over dieting.
This usually comes as a result of trying
to chase weight loss, not just fat loss.
So we'll get into the specifics of that in a minute.
But what we want to consider is our deficit and surplus
and how that's going to affect our ability to retain
or build muscle tissue and lose or gain fat.
So if we take a look at this fancy little chart I made
in the middle here is kind of our maintenance window where
our weight doesn't really move up or down.
We have the opportunity to build muscle but slowly
and potentially lose fat.
But slowly, if we're chasing faster fat loss,
by increasing the deficit, there becomes a point
where increasing the deficit further will not make you lose
fat any faster,
even though your weight might continue going down.
And that's an important distinction.
Your body does have a physiological limit to
how fast it can possibly oxidize
and utilize fat for fuel.
If you're losing fat at that rate, continuing
to increase the deficit actually just starts risking your
muscle tissue, which is absolutely something we want
to avoid at all costs.
So trying to exceed that is only going
to result in more negatives.
So poor, worse energy, worse recovery, sleep performance,
muscle loss, you name it.
The best way to improve your maximum rate
of potential fat loss
because we can kind of nudge this a little bit, is
improving the conditioning and your mitochondrial function
or number like we talked about in the previous unit.
So that prep work period
can actually give you a little bit better opportunity
to lose fat faster when we go into this
transformation period.
So becoming, another thing is becoming more metabolically
flexible is meaning your body is able
to more easily use a greater percentage, percentage,
excuse me, of fat for fuel at rest, which is going
to be 97% of the time.
Even if you're training four hours a week, the majority
of your time, you're not expending energy at a high
intensity or high effort level.
So we need your body to be able to easily oxidize
and utilize fat for fuel when you're at rest.
Again, that's gonna come down to conditioning
and some of that pred diet stuff.
Getting your body, you know, metabolically used
to using more fat for fuel.
And there's a number of ways that that can be achieved.
So over dieting, again,
may show more consistent weight loss,
but the weight loss itself isn't our goal.
It's fat loss because if you're just losing weight,
you could just look like a smaller version of yourself
where we want you to look like a leaner version of yourself
to get a better end transformation.
We also want to maintain
or improve your health, which makes it easier
to maintain those results and continue to build on them
after the transformation period is over.
So what are the signs of over dine Now?
There's a lot and there's some very specific ones, uh,
that you would look at, uh, as a coach,
but these are kind of the general ones
that you can look at on your side.
If you're going through this process with someone
and you start kind of seeing these red flags pop up,
if they're not making any adjustments, you might want
to ask them why
or bring up these concerns for them to address.
And if they're not going to address them
or don't give you a satisfactory answer
might be a sign they're not a good fit.
So first is gonna be weight going down,
but your measurements are similar and
or very little visual improvement.
So this would be an example of weight loss,
but perhaps you're retaining some water or inflammation.
So your measurements are about the same.
That doesn't mean you're not losing fat,
it just means you're probably overstressing your body.
And that's what's resulting in some of that inflammation.
And we'll get into some scenarios in which
that will happen in a little bit.
If you notice a sudden sharp decline in performance,
now this could be after a week, could be
after two weeks, maybe even three weeks,
but there'll become a point where your performance,
maybe it increases, maybe it improves,
and then you notice a significant drop.
Just overall energy levels
and performance in the gym, that could be a sign that kind
of, we've depleted a lot of that stored glycogen
or stored carbohydrates in our tissue.
We've been basically depleting that
and that's what's contributing to our consistent
or you know, usually rapid initial weight loss
if those things were full.
And then performance nose dives again,
depending on what the training is.
If you had a notif, sorry,
a notable decline in sleep quality,
and that could be any of those three things I mentioned.
More trouble falling asleep, trouble staying asleep,
or not feeling rested.
Uh, and each of those things have different possible
adjustments, which are, uh, more advanced things
that we get into in our online courses for assessing
and optimizing program design.
If you're getting bloated even when you're eating less.
So if you're eating the same thing,
you start getting bloated
after meals, you're not eating as many calories,
why would that be happening?
Well, that could be an overstress to your system,
to your digestive system
and you're starting to retain water or fluid.
You're having a bit of extra stress that you shouldn't be.
But the big one that you're gonna look
for is if you're undereating
or you're eating below your BMR, you are over dieting
for a transformation.
That is kind of the hard line
that I typically set when looking at
how low I will go with a diet.
Is your base metabolic rate
or estimated base metabolic rate plus a buffer,
maybe it's 10%.
Uh, and there's a lot of reasons for that, again,
more advanced that we could get into later,
but that for you,
looking at someone who's coaching you is kind of a red flag.
If they want to drop your calories below that
and don't give you a reason,
or it's only for a, not for just a very short period,
Like a week or two and then back up,
you should probably be questioning that
because that's probably gonna have more detrimental effects
long term than is probably worth for the,
in the little bump in fat loss.
So again, this is not all inclusive list,
but the most common things that are easy for you
to look at yourself.
Um, and then as a coach, there's a lot more things
that we need to be looking out for, uh, which we look
through, uh, different check-ins,
a more comprehensive check-in list, um, in addition
to performance measurements
and that communication with the client
to see how well things are going.
Not just did you stick to the program.