If there's one mistake we all make a little too often when it comes to weight loss, or getting fit, it's biting off more than we can chew.
There's just so much to do! And we want to dive in head first and do it all right now. Especially if we're feeling extra motivated, it's hard to not want to see results right away.
Even more so, a high achiever like yourself might want to take a challenge head on.
From one busy woman to another, I want to educate you on what it takes to see body composition results before you go adding more on your plate.
When's the last time you did a goal setting session with yourself?
When's the last time you did a goal setting session with a coach?
If you answered "never" to the latter, then you might be doing yourself a disservice by not fully understanding if you're setting realistic goals for yourself.
If you set yourself a goal and then a plan of action, it's not your fault if your action items don't line up to your goal - it might just be that you don't have all the information you need yet in order to make a proper plan.
So, let me try and help out a little bit to clarify the three big general goals people usually have when it comes to fitness and nutrition:
Cutting, Maintaining, and Bulking.
What's the difference? What's required?
What is it?
This is the term used for someone who's cutting weight. It's an intentional weight loss protocol followed quite precisely in order to make sure that fat is lost and all muscle mass is maintained. A proper cut should only be followed for 6-12 weeks. Being in a constant caloric deficit it quite taxing on the body and mind.
- Knowing your maintenance calories! How much food and what macros do you need for your body to stay the same weight?
- Being in a constant caloric deficit of - ~500kcals from those maintenance cals day after day.
- Knowing where to cut macros, how often, and by how much. Some bodies respond better to cutting fat, some bodies respond better to cutting carbs, some to a mix of both.
- Keep protein high to prevent muscle loss and optimize muscle recovery between workouts
- Precision. Once you're well into your cut, you have to be quite precise with your intake and tracking.
The truth behind cutting: Cutting is hard. And it will not give you the body you desire if you don't dedicate time to nourishing your body and building muscle mass. Most of the time, people lose weight too rapidly where they lose muscle mass as well, so make sure you earn your cut!
As a busy woman, you need to understand that this is something extra on your plate. This is another thing you have to focus on. Another thing you have to prioritize. Does it fit into your lifestyle right now? Can you put the same effort into your cut as you do with your job, your career, your family?
What is it?
Maintenance is a great option for the majority of active individuals, most of the time. It's when you eat enough food to support and increase muscle mass and slowly lose body fat at the same time, resulting in weight maintenance. This process is slower but much more sustainable than cutting.
- Knowing your maintenance calories and sticking to them.
- A consistent workout routine to promote muscle growth
- Having an even split of macronutrients to nourish your body with a variety of nutrients.
- Monitoring of weight to make sure you're staying the same!
Let's CELEBRATE maintenance! We love maintenance. But the thing that prevents people from wanting to be in a maintenance phase is the thought that they "stay the same". Maintenance refers to the number on the scale. That's it. It doesn't refer to your progress as you lose body fat and gain muscle.
Maintenance should be comfortable. It should allow you to take time off tracking your food. It shouldn't leave you feeling hungry. Your body wants to be at maintenance.
And if you're taking a look at your life right now, and it seems like things are pretty overwhelming, this might be the perfect phase for you. Use this phase to support everything else you have going on in your life. To increase the bottom line of your business, to make your relationships better, to focus on the basics - good food, lots of water, lots of good sleep, and good movement.
What is it?
The term used for someone who is trying to put on weight in the form of muscle mass while maintaining current levels of body fat as best as possible. A bulk should only last for about 6-12 weeks as it can be challenging to follow long term.
- Knowing your maintenance calories and being in a surplus of about +~500kcals each day.
- A consistent and vigorous workout routine to promote muscle growth
- Adequate recovery days to promote muscle repair and recovery
- Keeping carbohydrates high to replenish glycogen stores and promote recovery
- Regular meals throughout the day for a steady intake of protein
The truth behind bulking: Bulking sounds great because you can eat more, right? Constantly eating more is not as fun as you think. This isn't a dirty bulk we're talking about and high quality foods are so important when it comes to building muscle. Most people go through a cut and gain weight too rapidly where they put on unwanted body fat.
I would approach bulking like you would a cut. It should be intentional. You need to be tracking your food every day, and you need to make sure you're prioritizing the quality of your foods and a really good workout routine. you might have to spend a bit more time in the gym. You might have to spend more time grocery shopping, preparing food and eating it.
Are you prepared to take that on right now? If so, great! Make sure you're working with a coach to monitor your progress along the way.
So, with all this said...
Do you know what you should be focusing on right now?
If not, book a call with me and we can figure out if you're on the right path.
Ready to move forward with your own coach? Apply for our program today.
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