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Fat Loss Challenge
Eat well, feel great
Why I’ve created the fat loss challenge…
First of all, it’s never been my intention to just focus on fat loss. The baby needed a name and what better catches people attention than FAT Loss - right? ! I’m sure most of you reading this article will be healthy individuals, who already made good life choices investing time and energy in health and fitness, working out 3-5 times per week, eating whole foods and leaving the junk food out of the way. Although some of you won’t be fully happy with your physical appearance. Being healthy and the way you want to look, unfortunately doesn’t always match. No matter what your goal is, if its performance or esthetics, you should feel good in your skin. When you're feeling good, your mood will be better and life is just more fun. Healthy weight and “set point” (where your body will sit when you are eating and exercising “normally” - not with an active desire to gain or lose weight.) Chances are you will disagree with your body about this set point number, unfortunately the body will always win and will fight with everything it has to defend its set point number. When you go on a calorie restriction, it is possible and completely normal that you experience extreme hunger, lack of energy, or other physiological responses, which is the body’s effort to move you back towards set point. First reaction your body has to calorie restriction is to lower its resting metabolic rate (amount of calories you burn at rest). This will decrease your rate of fat burning. When plateau hits, and still want to keep the fat loss moving you will likely begin to eat less food or perhaps you will train more - or both. Another plateau will happen and so the cycle continues…
Unfortunately, at some point no matter how low you go in calories or up your training, the plateau can’t be broken any more. In some cases- weight gain might happen. Motivation and willpower are low at this point and before you realise, you are eating everything in sight and you’re back to where you started or maybe even worse. With a smart and controlled approach to eating more, high quality foods, this process can work in reverse. You can begin to repair the damage. On your way back to set point a better metabolism, a better hormone balance, and all of the energy that you lost in the past gets restored. So our body’s defense mechanism to maintain its set point can actually work to your advantage with a structured reverse diet. So the 30 day fat loss challenge is more about:
learning about nutrition
finding grey zones that will work for your lifestyle
having other people to support you when you're feeling less motivated
creating new habits that will help you control cravings
all with losing fat in the process
What’s the perfect body? The one that makes you live your life, right here and now!
By: Carmen Bosmans, Performance Coach
References: “Reverse dieting” - Brandy Wann , Jason Phillips- IN3 nutrition
ENGINE
8 min AMRAPS with some different dance moves for Engine this week!
GYMNASTICS
We will go upside down again, but this time with HSPU, followed by pull-up progressions. We will finish with some strength work.
HYROX
This week, we hit Half a Hyrox broken down into intervals, with rest!
MOBILITY
Mobility is Back! We will improve on the positions we need fixing from end-of-year testing. Simple hip & ankle mobility & glute stability/activation were big. With overhead stability being much needed, we will start to focus on this.
PURE STRENGTH
On Monday in Pure Strength, we have banded deadlifts and some Bulgarian split squats. On Wednesday, we hit the banded bench press and progress the loading on this and the banded row.
WEIGHTLIFTING
This week in Weightlifting we are focused on the Hang Snatch, with some snatch balance, a Heavy Snatch complex and some Pulls.
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Monday Ride
A skills and fitness based ride at the BikeDXB track in Dubai. Some simply structured intervals to enhance cycling ability.
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Wednesday - Brick Session
A brick session consisting of 60mins of cycling with 20 - 30mins of running. Great for all levels of triathlete.
Start time: 05:59 am
Location : BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
Friday - Coffee Run
Our weekly tempo run. This run is currently gearing run fitness towards the incoming half marathons. Sessions are built on an RPE scale and accessible to all levels of runner.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Long Ride
Saturday long ride is usually 100km long or around 3 - 3.5hrs. It's a ride catered for moderate to advanced cyclists. Please reach out to rf@innerfight.com if you have any questions.
Start time: 05:59 am
Session Length: 1.5 hour
Location : BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
Sunday - DCS Half Marathon
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Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
Please note there is no Morning session this week.
PM Session: This evening we will have our Tempo Run, which will be 8 mins at 7/10 and 3 mins recovery.
x3. Aim to keep a 7/10 effort on each block of work.
Tuesday
Time: 5:59am
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Entrance fee: https://isddubai.com/athletics-venuehire/
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. The session today will be 800m repeats that build in pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. The session is 100m efforts through the park with a 300m recovery.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be looking to dial into
2mins @ 8RPE, followed 9mins @ 6RPE. Repeating the sequence 3x gives you plenty of opportunity to find your rhythm.
Sunday
Time: 06:00
Session: Dubai Creek
Location: TBC
This week we will be at the DCS 10km and half marathon race. Warm-up location and details will be shared in WhatsApp.
This week at Innerfight, we start working on those overhead squat positions, followed by lunging and rowing in the workout.
On Tuesday, we have some clean and jerk barbell cycling, a pair of short, sharp, classic CrossFit-style workouts, and then some assault
bike intervals. We are back squatting heavily on Wednesday before some tough single leg in the workout. Thursday, we have a nice
gymnastics skill session followed by a partner workout, and on Friday, we finish the week with a Long Therapy WOD!
Monday:
Strength:
Over Head Squats
Conditioning:
Every 4 mins x 5 Complete
10 DB Overhead Alt Reverse Lunges (50/35)
20/15 cal Row
10 DB Overhead Alt Reverse Lunges (50/35)
Tuesday:
Strength:
Complex Power Clean + Push Press + Push Jerk
Conditioning:
15-12-9
Chest to Bar
Power Clean (60/40)
rest 3 mins
21-15-9
Pull Ups
Push Press (45/35kg)
Wednesday:
Strength:
Back Squat
Conditioning:
In a 4 Minute Window with 2mins rest x 4
1 Lap Car Park KB Farmers Carry
10 KB Box Stepovers
15 Burpee to Target
AMRAP
Goblet Squats
Thursday:
Strength:
A) Double Unders
B) Toes to Bar
C) Russian KB Swings
Conditioning:
21 min AMRAP with a Partner
6 Wall walks
30 Deadlift (60/40)
30 Cal Ass bike
30 Cal Ski
Friday:
Strength:
A) Ring Rows
B) Wall Balls + Goblet Wall Sit
Conditioning:
30min AMRAP - 4 movements that when put together make an epic workout!
Why I’ve created the fat loss challenge…
First of all, it’s never been my intention to just focus on fat loss. The baby needed a name and what better catches people attention than FAT Loss - right? ! I’m sure most of you reading this article will be healthy individuals, who already made good life choices investing time and energy in health and fitness, working out 3-5 times per week, eating whole foods and leaving the junk food out of the way. Although some of you won’t be fully happy with your physical appearance. Being healthy and the way you want to look, unfortunately doesn’t always match. No matter what your goal is, if its performance or esthetics, you should feel good in your skin. When you're feeling good, your mood will be better and life is just more fun. Healthy weight and “set point” (where your body will sit when you are eating and exercising “normally” - not with an active desire to gain or lose weight.) Chances are you will disagree with your body about this set point number, unfortunately the body will always win and will fight with everything it has to defend its set point number. When you go on a calorie restriction, it is possible and completely normal that you experience extreme hunger, lack of energy, or other physiological responses, which is the body’s effort to move you back towards set point. First reaction your body has to calorie restriction is to lower its resting metabolic rate (amount of calories you burn at rest). This will decrease your rate of fat burning. When plateau hits, and still want to keep the fat loss moving you will likely begin to eat less food or perhaps you will train more - or both. Another plateau will happen and so the cycle continues…
Unfortunately, at some point no matter how low you go in calories or up your training, the plateau can’t be broken any more. In some cases- weight gain might happen. Motivation and willpower are low at this point and before you realise, you are eating everything in sight and you’re back to where you started or maybe even worse. With a smart and controlled approach to eating more, high quality foods, this process can work in reverse. You can begin to repair the damage. On your way back to set point a better metabolism, a better hormone balance, and all of the energy that you lost in the past gets restored. So our body’s defense mechanism to maintain its set point can actually work to your advantage with a structured reverse diet. So the 30 day fat loss challenge is more about:
learning about nutrition
finding grey zones that will work for your lifestyle
having other people to support you when you're feeling less motivated
creating new habits that will help you control cravings
all with losing fat in the process
What’s the perfect body? The one that makes you live your life, right here and now!
By: Carmen Bosmans, Performance Coach
References: “Reverse dieting” - Brandy Wann , Jason Phillips- IN3 nutrition
Monday Ride
A skills and fitness based ride at the BikeDXB track in Dubai. Some simply structured intervals to enhance cycling ability.
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Wednesday - Brick Session
A brick session consisting of 60mins of cycling with 20 - 30mins of running. Great for all levels of triathlete.
Start time: 05:59 am
Location : BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
Friday - Coffee Run
Our weekly tempo run. This run is currently gearing run fitness towards the incoming half marathons. Sessions are built on an RPE scale and accessible to all levels of runner.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Long Ride
Saturday long ride is usually 100km long or around 3 - 3.5hrs. It's a ride catered for moderate to advanced cyclists. Please reach out to rf@innerfight.com if you have any questions.
Start time: 05:59 am
Session Length: 1.5 hour
Location : BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
Sunday - DCS Half Marathon
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
Please note there is no Morning session this week.
PM Session: This evening we will have our Tempo Run, which will be 8 mins at 7/10 and 3 mins recovery.
x3. Aim to keep a 7/10 effort on each block of work.
Tuesday
Time: 5:59am
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Entrance fee: https://isddubai.com/athletics-venuehire/
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. The session today will be 800m repeats that build in pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. The session is 100m efforts through the park with a 300m recovery.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be looking to dial into
2mins @ 8RPE, followed 9mins @ 6RPE. Repeating the sequence 3x gives you plenty of opportunity to find your rhythm.
Sunday
Time: 06:00
Session: Dubai Creek
Location: TBC
This week we will be at the DCS 10km and half marathon race. Warm-up location and details will be shared in WhatsApp.
This week at Innerfight, we start working on those overhead squat positions, followed by lunging and rowing in the workout.
On Tuesday, we have some clean and jerk barbell cycling, a pair of short, sharp, classic CrossFit-style workouts, and then some assault
bike intervals. We are back squatting heavily on Wednesday before some tough single leg in the workout. Thursday, we have a nice
gymnastics skill session followed by a partner workout, and on Friday, we finish the week with a Long Therapy WOD!
Monday:
Strength:
Over Head Squats
Conditioning:
Every 4 mins x 5 Complete
10 DB Overhead Alt Reverse Lunges (50/35)
20/15 cal Row
10 DB Overhead Alt Reverse Lunges (50/35)
Tuesday:
Strength:
Complex Power Clean + Push Press + Push Jerk
Conditioning:
15-12-9
Chest to Bar
Power Clean (60/40)
rest 3 mins
21-15-9
Pull Ups
Push Press (45/35kg)
Wednesday:
Strength:
Back Squat
Conditioning:
In a 4 Minute Window with 2mins rest x 4
1 Lap Car Park KB Farmers Carry
10 KB Box Stepovers
15 Burpee to Target
AMRAP
Goblet Squats
Thursday:
Strength:
A) Double Unders
B) Toes to Bar
C) Russian KB Swings
Conditioning:
21 min AMRAP with a Partner
6 Wall walks
30 Deadlift (60/40)
30 Cal Ass bike
30 Cal Ski
Friday:
Strength:
A) Ring Rows
B) Wall Balls + Goblet Wall Sit
Conditioning:
30min AMRAP - 4 movements that when put together make an epic workout!
ENGINE
8 min AMRAPS with some different dance moves for Engine this week!
GYMNASTICS
We will go upside down again, but this time with HSPU, followed by pull-up progressions. We will finish with some strength work.
HYROX
This week, we hit Half a Hyrox broken down into intervals, with rest!
MOBILITY
Mobility is Back! We will improve on the positions we need fixing from end-of-year testing. Simple hip & ankle mobility & glute stability/activation were big. With overhead stability being much needed, we will start to focus on this.
PURE STRENGTH
On Monday in Pure Strength, we have banded deadlifts and some Bulgarian split squats. On Wednesday, we hit the banded bench press and progress the loading on this and the banded row.
WEIGHTLIFTING
This week in Weightlifting we are focused on the Hang Snatch, with some snatch balance, a Heavy Snatch complex and some Pulls.
Why I’ve created the fat loss challenge…
First of all, it’s never been my intention to just focus on fat loss. The baby needed a name and what better catches people attention than FAT Loss - right? ! I’m sure most of you reading this article will be healthy individuals, who already made good life choices investing time and energy in health and fitness, working out 3-5 times per week, eating whole foods and leaving the junk food out of the way. Although some of you won’t be fully happy with your physical appearance. Being healthy and the way you want to look, unfortunately doesn’t always match. No matter what your goal is, if its performance or esthetics, you should feel good in your skin. When you're feeling good, your mood will be better and life is just more fun. Healthy weight and “set point” (where your body will sit when you are eating and exercising “normally” - not with an active desire to gain or lose weight.) Chances are you will disagree with your body about this set point number, unfortunately the body will always win and will fight with everything it has to defend its set point number. When you go on a calorie restriction, it is possible and completely normal that you experience extreme hunger, lack of energy, or other physiological responses, which is the body’s effort to move you back towards set point. First reaction your body has to calorie restriction is to lower its resting metabolic rate (amount of calories you burn at rest). This will decrease your rate of fat burning. When plateau hits, and still want to keep the fat loss moving you will likely begin to eat less food or perhaps you will train more - or both. Another plateau will happen and so the cycle continues…
Unfortunately, at some point no matter how low you go in calories or up your training, the plateau can’t be broken any more. In some cases- weight gain might happen. Motivation and willpower are low at this point and before you realise, you are eating everything in sight and you’re back to where you started or maybe even worse. With a smart and controlled approach to eating more, high quality foods, this process can work in reverse. You can begin to repair the damage. On your way back to set point a better metabolism, a better hormone balance, and all of the energy that you lost in the past gets restored. So our body’s defense mechanism to maintain its set point can actually work to your advantage with a structured reverse diet. So the 30 day fat loss challenge is more about:
learning about nutrition
finding grey zones that will work for your lifestyle
having other people to support you when you're feeling less motivated
creating new habits that will help you control cravings
all with losing fat in the process
What’s the perfect body? The one that makes you live your life, right here and now!
By: Carmen Bosmans, Performance Coach
References: “Reverse dieting” - Brandy Wann , Jason Phillips- IN3 nutrition
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
Please note there is no Morning session this week.
PM Session: This evening we will have our Tempo Run, which will be 8 mins at 7/10 and 3 mins recovery.
x3. Aim to keep a 7/10 effort on each block of work.
Tuesday
Time: 5:59am
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Entrance fee: https://isddubai.com/athletics-venuehire/
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. The session today will be 800m repeats that build in pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. The session is 100m efforts through the park with a 300m recovery.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be looking to dial into
2mins @ 8RPE, followed 9mins @ 6RPE. Repeating the sequence 3x gives you plenty of opportunity to find your rhythm.
Sunday
Time: 06:00
Session: Dubai Creek
Location: TBC
This week we will be at the DCS 10km and half marathon race. Warm-up location and details will be shared in WhatsApp.
This week at Innerfight, we start working on those overhead squat positions, followed by lunging and rowing in the workout.
On Tuesday, we have some clean and jerk barbell cycling, a pair of short, sharp, classic CrossFit-style workouts, and then some assault
bike intervals. We are back squatting heavily on Wednesday before some tough single leg in the workout. Thursday, we have a nice
gymnastics skill session followed by a partner workout, and on Friday, we finish the week with a Long Therapy WOD!
Monday:
Strength:
Over Head Squats
Conditioning:
Every 4 mins x 5 Complete
10 DB Overhead Alt Reverse Lunges (50/35)
20/15 cal Row
10 DB Overhead Alt Reverse Lunges (50/35)
Tuesday:
Strength:
Complex Power Clean + Push Press + Push Jerk
Conditioning:
15-12-9
Chest to Bar
Power Clean (60/40)
rest 3 mins
21-15-9
Pull Ups
Push Press (45/35kg)
Wednesday:
Strength:
Back Squat
Conditioning:
In a 4 Minute Window with 2mins rest x 4
1 Lap Car Park KB Farmers Carry
10 KB Box Stepovers
15 Burpee to Target
AMRAP
Goblet Squats
Thursday:
Strength:
A) Double Unders
B) Toes to Bar
C) Russian KB Swings
Conditioning:
21 min AMRAP with a Partner
6 Wall walks
30 Deadlift (60/40)
30 Cal Ass bike
30 Cal Ski
Friday:
Strength:
A) Ring Rows
B) Wall Balls + Goblet Wall Sit
Conditioning:
30min AMRAP - 4 movements that when put together make an epic workout!
ENGINE
8 min AMRAPS with some different dance moves for Engine this week!
GYMNASTICS
We will go upside down again, but this time with HSPU, followed by pull-up progressions. We will finish with some strength work.
HYROX
This week, we hit Half a Hyrox broken down into intervals, with rest!
MOBILITY
Mobility is Back! We will improve on the positions we need fixing from end-of-year testing. Simple hip & ankle mobility & glute stability/activation were big. With overhead stability being much needed, we will start to focus on this.
PURE STRENGTH
On Monday in Pure Strength, we have banded deadlifts and some Bulgarian split squats. On Wednesday, we hit the banded bench press and progress the loading on this and the banded row.
WEIGHTLIFTING
This week in Weightlifting we are focused on the Hang Snatch, with some snatch balance, a Heavy Snatch complex and some Pulls.
Monday Ride
A skills and fitness based ride at the BikeDXB track in Dubai. Some simply structured intervals to enhance cycling ability.
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Wednesday - Brick Session
A brick session consisting of 60mins of cycling with 20 - 30mins of running. Great for all levels of triathlete.
Start time: 05:59 am
Location : BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
Friday - Coffee Run
Our weekly tempo run. This run is currently gearing run fitness towards the incoming half marathons. Sessions are built on an RPE scale and accessible to all levels of runner.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Long Ride
Saturday long ride is usually 100km long or around 3 - 3.5hrs. It's a ride catered for moderate to advanced cyclists. Please reach out to rf@innerfight.com if you have any questions.
Start time: 05:59 am
Session Length: 1.5 hour
Location : BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
Sunday - DCS Half Marathon
Why I’ve created the fat loss challenge…
First of all, it’s never been my intention to just focus on fat loss. The baby needed a name and what better catches people attention than FAT Loss - right? ! I’m sure most of you reading this article will be healthy individuals, who already made good life choices investing time and energy in health and fitness, working out 3-5 times per week, eating whole foods and leaving the junk food out of the way. Although some of you won’t be fully happy with your physical appearance. Being healthy and the way you want to look, unfortunately doesn’t always match. No matter what your goal is, if its performance or esthetics, you should feel good in your skin. When you're feeling good, your mood will be better and life is just more fun. Healthy weight and “set point” (where your body will sit when you are eating and exercising “normally” - not with an active desire to gain or lose weight.) Chances are you will disagree with your body about this set point number, unfortunately the body will always win and will fight with everything it has to defend its set point number. When you go on a calorie restriction, it is possible and completely normal that you experience extreme hunger, lack of energy, or other physiological responses, which is the body’s effort to move you back towards set point. First reaction your body has to calorie restriction is to lower its resting metabolic rate (amount of calories you burn at rest). This will decrease your rate of fat burning. When plateau hits, and still want to keep the fat loss moving you will likely begin to eat less food or perhaps you will train more - or both. Another plateau will happen and so the cycle continues…
Unfortunately, at some point no matter how low you go in calories or up your training, the plateau can’t be broken any more. In some cases- weight gain might happen. Motivation and willpower are low at this point and before you realise, you are eating everything in sight and you’re back to where you started or maybe even worse. With a smart and controlled approach to eating more, high quality foods, this process can work in reverse. You can begin to repair the damage. On your way back to set point a better metabolism, a better hormone balance, and all of the energy that you lost in the past gets restored. So our body’s defense mechanism to maintain its set point can actually work to your advantage with a structured reverse diet. So the 30 day fat loss challenge is more about:
learning about nutrition
finding grey zones that will work for your lifestyle
having other people to support you when you're feeling less motivated
creating new habits that will help you control cravings
all with losing fat in the process
What’s the perfect body? The one that makes you live your life, right here and now!
By: Carmen Bosmans, Performance Coach
References: “Reverse dieting” - Brandy Wann , Jason Phillips- IN3 nutrition
Why I’ve created the fat loss challenge…
First of all, it’s never been my intention to just focus on fat loss. The baby needed a name and what better catches people attention than FAT Loss - right? ! I’m sure most of you reading this article will be healthy individuals, who already made good life choices investing time and energy in health and fitness, working out 3-5 times per week, eating whole foods and leaving the junk food out of the way. Although some of you won’t be fully happy with your physical appearance. Being healthy and the way you want to look, unfortunately doesn’t always match. No matter what your goal is, if its performance or esthetics, you should feel good in your skin. When you're feeling good, your mood will be better and life is just more fun. Healthy weight and “set point” (where your body will sit when you are eating and exercising “normally” - not with an active desire to gain or lose weight.) Chances are you will disagree with your body about this set point number, unfortunately the body will always win and will fight with everything it has to defend its set point number. When you go on a calorie restriction, it is possible and completely normal that you experience extreme hunger, lack of energy, or other physiological responses, which is the body’s effort to move you back towards set point. First reaction your body has to calorie restriction is to lower its resting metabolic rate (amount of calories you burn at rest). This will decrease your rate of fat burning. When plateau hits, and still want to keep the fat loss moving you will likely begin to eat less food or perhaps you will train more - or both. Another plateau will happen and so the cycle continues…
Unfortunately, at some point no matter how low you go in calories or up your training, the plateau can’t be broken any more. In some cases- weight gain might happen. Motivation and willpower are low at this point and before you realise, you are eating everything in sight and you’re back to where you started or maybe even worse. With a smart and controlled approach to eating more, high quality foods, this process can work in reverse. You can begin to repair the damage. On your way back to set point a better metabolism, a better hormone balance, and all of the energy that you lost in the past gets restored. So our body’s defense mechanism to maintain its set point can actually work to your advantage with a structured reverse diet. So the 30 day fat loss challenge is more about:
learning about nutrition
finding grey zones that will work for your lifestyle
having other people to support you when you're feeling less motivated
creating new habits that will help you control cravings
all with losing fat in the process
What’s the perfect body? The one that makes you live your life, right here and now!
By: Carmen Bosmans, Performance Coach
References: “Reverse dieting” - Brandy Wann , Jason Phillips- IN3 nutrition
One-Hour Workout: Revving Your Swim Engine
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