WEBVTT

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All right.

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Number five is a big one.

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It might be one of the most important things not to overlook

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that I rarely hear anyone talk about.

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And you should be specifically asking about this

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when you're looking for someone to, who is going

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to coach you through a transformation of any length.

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That question is what do we do afterwards?

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Are you just kind of left on your own?

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Hey, after those three or four months, you know,

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great, have a nice life.

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Or are they gonna give you some type

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of like at least outline of how to get back?

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'cause you've been in a deficit. How do you get back

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to your maintenance?

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How do you find what your maintenance is now?

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'cause it's likely shifted a little bit since you began the

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transformation, if you assess that during your prep period.

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So if you're not left on your own, there's kind

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of three main mistakes that will happen when trying

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to come out of a transformation or get back to a maintenance

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or even a growth period.

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So reverse dieting was very popular and it can work,

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but if it's not paired appropriately with a training plan,

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it's kind of the low IQ version

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of reestablishing your maintenance calories at your

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new body composition.

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Doing it too slowly is just wasting time.

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But on the flip side,

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going too quickly is just gonna put fat back on faster.

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Your maintenance window has probably shifted as,

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as has your thyroid activity

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because as we bring down calories

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and bring down carbohydrates, your thyroid activity is going

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to down regulate a little bit, which can shift

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that maintenance window a bit.

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It's gonna take some time to kind of get that back up.

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Bringing your calories and your carbohydrates up tore, uh,

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to raise your metabolic rate a little bit.

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So when we bring those calories back up

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to do those in an appropriate fashion, not take too long,

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we want to pair that with programming that's going

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to complement that higher carb intake

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and support the nutrient partitioning

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to make sure those carbs are being used through, you know,

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energy flux, burned or stored as muscle glycogen

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and make it less likely that they are stored as fat.

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So the last one,

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or the last, uh, mini error if you will, is dropping off

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that extra energy expenditure too quickly.

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If you were doing cardio every day

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and go to zero, well

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that's actually decreasing your deficit.

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And if you're also adding calories, you might have shifted

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your energy balance a lot further than you may have thought

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if we're not factoring that stuff in.

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Um, so we want to kind

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of do this gradually over a couple of weeks.

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Um, not going from, you know, cardio every day to zero days

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of cardio, but maybe cut it down to, all right,

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now we're just doing three days of cardio

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and we're gonna keep calories the same for a week or two.

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Then bring calories up, then adjust the training,

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then bring down the cardio a little bit more,

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then bring calories up.

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So we have to kind of stagger these things a bit so

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that we don't, uh, kind

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of shock our body in the wrong kind of way,

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Uh, with excess calories that we're not prepared

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to utilize right away.

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So when we factor this, uh, reclamation period in

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a 90 day transformation, assuming everything goes perfectly

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and then trying to establish that body composition

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might take twice that amount of time.

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If you significantly lowered your body fat, you'll need

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to take the time and effort to establish that

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as your set point.

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Your body does adapt to what its happy, uh,

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body fat level is.

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And based on the experience of myself

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and other coaches, this takes around four to six months

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at maintaining your body fat level to make it easier

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to then maintain it normally.

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And this has to do with fat tissue actually does have

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hormone signaling properties

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or the ability to, you know, create hormones that signal

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what your body does.

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Um, and so it does have the ability to sense

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how much stored energy there is.

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And then you may have heard

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of things like adiponectin and leptin.

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Those are two of the hormones, uh, that are kind of signals

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that will help influence where your body's happy medium

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of body fat is, uh, going to,

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that isn't something we're going to cover here,

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but just know that once you do that transformation,

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it's going to take additional work

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and time to be able to set that as your new maintenance so

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that you're not constantly fighting

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to keep yourself lean every time you try and build.

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If you try building too quickly, you're gonna put

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that body fat on a little bit quicker than if you took the

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time to just buckle down and get that set point established.

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Then it will be easier to continue on from there.