WEBVTT

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So I wanted to throw in some bonus lessons

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and material here to give you a little bit more

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of a starting point or a platform.

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If you're going to try

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and take yourself through a, a transformation

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or you want a little bit more kind

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of background knowledge on how this is going to work,

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if you're gonna move forward

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with someone coaching you through the process.

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First thing we need to do is set our targets.

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And this is much more than just picking a calorie level.

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This is starting with an honest assessment of

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where you are now, where you would like to be,

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and then a realistic timeline for achieving that.

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Not everyone can get to their ideal physique in 90 days,

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120 days, you know, six months.

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It might take longer. Or maybe you're a person who's already

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leaning, it's gonna take you eight weeks

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and congratulations.

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So we need to look at it is easier

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and faster to lose body fat.

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The more body fat you have, you have more stored energy

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you can afford a greater relative deficit

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and still preserve muscle tissue,

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and that's a very important factor.

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Maximizing fat loss should be in tandem

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with the goal of preserving muscle.

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We do not want to lose muscle, if at all possible.

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It's metabolically active tissue.

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It keeps you healthy, strong injury prevention,

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tons of benefits to muscle tissue,

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which you probably already know.

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We don't wanna sacrifice all that hard work

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and just end up a smaller version of ourselves.

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We wanna look leaner and maintain that tissue.

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The next goal you could have would be kind

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of what we call the recomp.

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So I have fat to lose,

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but I also wanna build a little bit of muscle.

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This means we're not gonna necessarily go into as extreme

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of deficits for as long period of time.

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We might be staying closer to that maintenance window,

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or maybe we're actually adjusting our nutrition back

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and forth between aggressive deficit and maintenance

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or slightly over maintenance even,

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and focusing on a little bit of muscle gain.

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So there's a lot of ways we could structure a long-term

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transformation depending on

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what your top priorities are and where you're starting.

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And then we have performance goals.

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In addition to maybe losing

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fat loss, you're like, you know what?

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I just wanna be, I wanna have the conditioning level

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to do X, Y, z, play with my kids and not get tired.

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You know, go through the ball around, walk up

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and down flights of stairs without, you know,

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feeling huffing and puffing or sweating at the office,

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or whatever that case may be.

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We can prioritize all

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of those things when we're constructing this plan.

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So if you haven't done this

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before, successfully picking arbitrary measures,

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like losing 1% of body fat per week might be unrealistic.

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'cause as I mentioned, is you get leaner, the rate

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of fat loss decreases.

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So your rate of fat loss is not going to be linear,

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most likely the entire time.

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So then if you're not dialed in,

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this process does take longer with trial

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and error, which is why having a coach can help speed these

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things up quite a bit because they have the knowledge

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and experience to, you know,

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look at all those biofeedback markers,

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adjust the training plan, et cetera.

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They have the knowledge to already do that.

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Other metrics you can look at, um, that for people

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who are creating these transformations is maybe it's just I

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want to fit into a specific set of, uh, specific pair

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of clothes, perfectly fine,

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or, you know, sustained energy throughout the day.

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So once we have kind of what our personal set

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or personal starting point is

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and the goal we want to achieve,

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now we can start looking at calories.

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Now this is that maintenance window

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that I talked about back in the, the prep work section

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and kind of throughout the other modules.

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This understanding

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of maintenance calories is not a specific calorie number,

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it is a window,

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meaning if someone has a small maintenance window,

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they could eat, let's say anywhere from 2200 calories to

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2,400 calories

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and their body weight doesn't change at all anywhere in

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that their body will naturally adjust metabolically

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or with their knee or whatever,

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and their body weight will stay the same.

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You might have other people that maybe on the low end then

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go to 2200,

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but they could eat up to 26, 27, 2800 calories

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and stay relatively about the same.

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Now, I don't have an exact reason as to why this is,

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but I know that it is throughout experience with all

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of my past clients and myself included,

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this varies from person to person.

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So we need to assess what that window is,

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at least generally, so

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that when we make our first calorie adjustment

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for a deficit, we want to be

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outside that maintenance window.

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We wanna be in the deficit zone.

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If we don't adjust it enough,

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we just end up at the bottom of the maintenance window.

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So then you're getting just a little less energy

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and eating less without seeing any benefit

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and that's not what we want.

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So we need to understand where this, you know, range is

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for someone so we can make more accurate

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adjustments right off the bat.

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During the transformation phase, we're not, you know,

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wondering why things aren't working

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and just have to keep moving down

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and like, you know, a hundred, 200 calorie increments.

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We can make that first big jump

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and know that we're right on track.

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The next one is just rehashing one

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that we touched on earlier is making sure that we know

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where we don't want to go.

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That is just as important as knowing where to go.

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So physiological rate to fat loss.

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If we try to exceed that,

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which is this little point down here,

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we're not losing fat any faster.

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We're basically just sacrificing muscle tissue

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and making ourselves miserable for

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no, no additional benefit.

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So just touching again, the best way to

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increase the deficit you can handle increasing,

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improving your conditioning and mitochondrial health.

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This will bring us to our next section of energy flux,

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which you may remember I mentioned early on.

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This is what it means.

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If we are looking at this, these columns right here,

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these two low and high have the same deficit, right?

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The amount we're burning is the same amount

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greater than what we're intaking.

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Let's say it's 200 calories.

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The person on the left, they might be eating so little,

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they're risking nutrient

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deficiencies 'cause they're not eating very much.

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They're gonna be hungrier all the time

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because they're eating less and they're gonna have a lower

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thermic effect of food.

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Your body burns calories to digest food, protein, carbs,

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not as much for fat.

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If we're the person on the right, it's gonna be a lot easier

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to maintain our conditioning because we're training more.

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We can move more, we can push our bodies more,

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we can perform better.

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You're also not gonna be

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as hungry 'cause we're eating more food.

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We're gonna get a greater thermic effect of food,

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which means we're burning more calories

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simply by eating more.

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And it's gonna be much easier to maintain

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or build lean muscle mass.

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We're at less of a risk of losing lean muscle tissue

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because we are above this, uh, minimum nutrient intake line.

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And you're gonna have better energy, mood and sleep.

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So we want to try and aim for this higher

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overall energy flux.

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And the energy flux is if you were to add intake

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and burn numbers together.

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So let's say I am, you know, burning whatever, 2200 calories

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and I'm taking in 2000 calories.

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My energy flux is 4,200, maybe this one,

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I am burning 3,200 calories and consuming 3000.

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So now it's 6,200, but I'm in the same deficit.