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Mistake number two is over dieting.

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This usually comes as a result of trying

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to chase weight loss, not just fat loss.

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So we'll get into the specifics of that in a minute.

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But what we want to consider is our deficit and surplus

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and how that's going to affect our ability to retain

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or build muscle tissue and lose or gain fat.

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So if we take a look at this fancy little chart I made

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in the middle here is kind of our maintenance window where

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our weight doesn't really move up or down.

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We have the opportunity to build muscle but slowly

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and potentially lose fat.

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But slowly, if we're chasing faster fat loss,

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by increasing the deficit, there becomes a point

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where increasing the deficit further will not make you lose

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fat any faster,

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even though your weight might continue going down.

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And that's an important distinction.

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Your body does have a physiological limit to

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how fast it can possibly oxidize

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and utilize fat for fuel.

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If you're losing fat at that rate, continuing

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to increase the deficit actually just starts risking your

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muscle tissue, which is absolutely something we want

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to avoid at all costs.

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So trying to exceed that is only going

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to result in more negatives.

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So poor, worse energy, worse recovery, sleep performance,

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muscle loss, you name it.

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The best way to improve your maximum rate

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of potential fat loss

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because we can kind of nudge this a little bit, is

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improving the conditioning and your mitochondrial function

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or number like we talked about in the previous unit.

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So that prep work period

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can actually give you a little bit better opportunity

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to lose fat faster when we go into this

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transformation period.

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So becoming, another thing is becoming more metabolically

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flexible is meaning your body is able

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to more easily use a greater percentage, percentage,

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excuse me, of fat for fuel at rest, which is going

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to be 97% of the time.

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Even if you're training four hours a week, the majority

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of your time, you're not expending energy at a high

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intensity or high effort level.

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So we need your body to be able to easily oxidize

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and utilize fat for fuel when you're at rest.

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Again, that's gonna come down to conditioning

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and some of that pred diet stuff.

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Getting your body, you know, metabolically used

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to using more fat for fuel.

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And there's a number of ways that that can be achieved.

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So over dieting, again,

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may show more consistent weight loss,

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but the weight loss itself isn't our goal.

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It's fat loss because if you're just losing weight,

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you could just look like a smaller version of yourself

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where we want you to look like a leaner version of yourself

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to get a better end transformation.

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We also want to maintain

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or improve your health, which makes it easier

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to maintain those results and continue to build on them

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after the transformation period is over.

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So what are the signs of over dine Now?

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There's a lot and there's some very specific ones, uh,

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that you would look at, uh, as a coach,

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but these are kind of the general ones

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that you can look at on your side.

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If you're going through this process with someone

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and you start kind of seeing these red flags pop up,

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if they're not making any adjustments, you might want

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to ask them why

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or bring up these concerns for them to address.

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And if they're not going to address them

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or don't give you a satisfactory answer

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might be a sign they're not a good fit.

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So first is gonna be weight going down,

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but your measurements are similar and

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or very little visual improvement.

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So this would be an example of weight loss,

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but perhaps you're retaining some water or inflammation.

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So your measurements are about the same.

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That doesn't mean you're not losing fat,

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it just means you're probably overstressing your body.

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And that's what's resulting in some of that inflammation.

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And we'll get into some scenarios in which

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that will happen in a little bit.

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If you notice a sudden sharp decline in performance,

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now this could be after a week, could be

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after two weeks, maybe even three weeks,

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but there'll become a point where your performance,

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maybe it increases, maybe it improves,

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and then you notice a significant drop.

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Just overall energy levels

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and performance in the gym, that could be a sign that kind

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of, we've depleted a lot of that stored glycogen

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or stored carbohydrates in our tissue.

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We've been basically depleting that

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and that's what's contributing to our consistent

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or you know, usually rapid initial weight loss

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if those things were full.

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And then performance nose dives again,

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depending on what the training is.

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If you had a notif, sorry,

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a notable decline in sleep quality,

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and that could be any of those three things I mentioned.

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More trouble falling asleep, trouble staying asleep,

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or not feeling rested.

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Uh, and each of those things have different possible

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adjustments, which are, uh, more advanced things

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that we get into in our online courses for assessing

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and optimizing program design.

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If you're getting bloated even when you're eating less.

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So if you're eating the same thing,

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you start getting bloated

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after meals, you're not eating as many calories,

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why would that be happening?

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Well, that could be an overstress to your system,

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to your digestive system

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and you're starting to retain water or fluid.

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You're having a bit of extra stress that you shouldn't be.

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But the big one that you're gonna look

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for is if you're undereating

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or you're eating below your BMR, you are over dieting

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for a transformation.

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That is kind of the hard line

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that I typically set when looking at

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how low I will go with a diet.

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Is your base metabolic rate

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or estimated base metabolic rate plus a buffer,

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maybe it's 10%.

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Uh, and there's a lot of reasons for that, again,

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more advanced that we could get into later,

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but that for you,

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looking at someone who's coaching you is kind of a red flag.

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If they want to drop your calories below that

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and don't give you a reason,

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or it's only for a, not for just a very short period,

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Like a week or two and then back up,

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you should probably be questioning that

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because that's probably gonna have more detrimental effects

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long term than is probably worth for the,

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in the little bump in fat loss.

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So again, this is not all inclusive list,

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but the most common things that are easy for you

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to look at yourself.

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Um, and then as a coach, there's a lot more things

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that we need to be looking out for, uh, which we look

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through, uh, different check-ins,

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a more comprehensive check-in list, um, in addition

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to performance measurements

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and that communication with the client

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to see how well things are going.

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Not just did you stick to the program.