Wanna Learn How Rodney ate More Food, Lost over 70 Lbs & Gained Muscle Over The Age Of 50?
Sustainable Fat Loss Happens In Stages. Much Like Baking A Cake, Get The Steps Out Of Order, & The Outcome Is Different. Scroll Down To See The Process!
How'd He Do It?
How'd He Do It?
Because Rodney had a very short dieting history and thusly no metabolism issues, we were able to start off in fat loss mode at about a 15% deficit of calories.
Not everyone is in a healthy position to start off without working on the metabolism, but since he was, we were able to drop more than 50 pounds of body fat off before needing to shift our focus into the Metabolism Restoration mode.
Here are a few fundamental focuses we had with Rodney's plan to make sure he lost the weight in a way that it would never come back.
Sustainable Fat LOSS HAPPENS IN PHASES
Fat loss occurs when we're in a calorie deficit, which means the energy (calories) coming in is less than the energy (calories) going out.
After focusing on fat loss mode for a short period, it's important to stop dieting (no more reduced calories) and work on restoring the metabolism so you're in a state for fat loss again in the future.
Chronic dieting typically leads to a process known as metabolic adaptation. Most people continue trying out diet after diet, reducing calories more and more, while losing less and less body fat because of this process.
The body reacts to dieting by slowing down the basal metabolic rate, meaning that it burns fewer calories even when at rest. This is an adaptive response to protect the body from too much weight loss and subsequent starvation.
The process of slowly, steadily adding calories back into your diet in small doses to restore the metabolism by increasing your total daily energy expenditure, which means your body is able to burn fat at higher calorie ranges.
This process is highly important, but you should NOT reverse diet too quickly or you can gain a lot more fat weight than lean body mass weight.
DON'T RUSH THE PROCESS
After reverse dieting long enough, the metabolism will normalize to homeostasis and your body will be in a better position to reduce calories without entering starvation mode which means fat loss instead of stagnating.
Keep in mind, the longer your dieting history, the longer it can take to get back to optimal levels, but for any who are ready to stop the dieting cycle of losing and re-gaining the same weight, it's worth it.
DON'T FORGET ABOUT LEAN BODY MASS
As we're in a calorie deficit, it's easy for the body to lose lean body mass, which greatly decreases the amount of calories needed each day.
This is why we must focus on keeping protein intake high enough to preserve muscle which helps the BMR (basal metabolic rate) and to stay feeling fuller longer and less hungry on reduced calories.