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Sometimes “expert advice” isn’t found in one person, but in a set of principles. And the set of principles that I’m most fond of is called the KISS principle….
Keep It Simple Stupid!
All the time I hear folks tell me that they’re not losing weight like they thought they would, or, why aren’t they gaining weight, why is their body comp not changing, etc. They’re frustrated, confused, and feeling helpless.
But if most of them just made things simple, progress would follow.
What does “make things simple” mean? Isn’t the body kinda complicated?
Well, we know that weight loss happens only when the body is in a negative energy balance (in other words, when there are fewer calories coming in than going out).
And we know that weight gain happens only when the body is in a positive energy balance (in other words, when there are more calories coming in than going out).
From this knowledge, we can infer two things:
1. If you aren’t losing… you’re not in a negative energy balance.
2. If you aren’t gaining… you’re not in a positive energy balance.
Of course, it does get a bit more complex than this but again, most folks get lost in the details. So let’s keep it simple for now.
The Energy Balance Continuum
Weight Loss
Assuming you’re following the Athlon Elite diet plan and training at least 5 hours per week following the Athlon Elite "Burn" prescription, and still not losing, the explanation is simple:
You’re not losing because, for whatever reason, you’re not in a negative energy balance.
So you must create one. How can you do that? Well, there are three viable ways:
1. Eat less
2. Exercise more
3. Eat less and exercise more
In the end, it’s pretty simple, no? Typically I recommend the following strategy (again, assuming you’re following the Athlon Elite diet plan and training at least 5 hours per week under the Athlon Elite "Burn" prescription yet have still stagnated):
- 1. Increase exercise volume to 7 hours per week following the "Burn" prescription
- 2. If stagnation occurs again, decrease calories by about 250 per day
- 3. If stagnation occurs again, increase exercise to 9 hours per week still following the "Burn" prescription
- 4. If stagnation occurs again, decrease calories another 250 per day
Your upper limit of exercise volume may be 10-12 hours per week, so make sure to cap it there while manipulating calories the rest of the way.
Weight Gain
Assuming you’re following the Athlon Elite diet plan and supplement prescription, training at least 5 hours per week following the Athlon Elite "Growth" prescription, and still aren’t gaining, the reason is simple:
You’re not gaining because, for whatever reason, you’re not in a positive energy balance.
So you must create one. How can you do that? Well, there are three ways:
1. Eat more
2. Exercise less
3. Eat more and exercise less
(Note: when trying to gain weight, it’s important to maintain your exercise volume at about 4-5 hours per week as you still need a strong stimulus for muscle growth. Judging by the overall health status of the North American population, “Eat lots and don’t exercise at all” doesn’t appear to work very well for making you buff. So don’t take this argument to its logical conclusion.)
I recommend the following strategy (again, assuming you’re following Athlon Elite’s diet plan and supplement prescription and training at least 5 hours per week yet have still stagnated):
- 1. Increase calorie intake
- 2. If stagnation occurs, decrease non-weight training calorie expenditure and make sure your weight training is stimulating growth (hence, following Athlon Elite’s "Growth" strategy)
- 3. If stagnation occurs again, increase calories again and continue to manipulate them as you don’t want your exercise volume to fall too much
That’s it.
Most of the time, it’s just that simple.
- * Follow the Athlon Elite diet plan. And really follow it, not half-assed “Oh, I sometimes eat vegetables.” Follow the macro-nutrient, calorie-intake and nutrient timing recommendations. And be compliant.
- * Train at least 5 hours per week using adequate intensity and the "Burn" or "Growth" prescription.
- * Follow the steps above as indicated for meeting your goals.
- * Lather, rinse, repeat until ripped and/or huge!!
99.9% of all of the individuals I’ve worked with in my career who have properly followed the steps above have succeeded. Only those with serious medical issues don’t respond. So make sure that during the course of your own transformation, you remember these simple lessons. Having learned them there’s absolutely no excuse for not getting closer to your goals.
Still having trouble? Don’t be confused…
If you’re having trouble, get help simplifying it all, and as they say… "Buy Speed" by consulting with an Athlon Elite trainer today. In fact we have a super-sweet deal going on right now…
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Click the link above and get started now creating that amazing summer body (before it’s too late… only 15 spots available)!
Just click the link… It’s really that simple.
Until Next Time,
Ryan