Many try to eat well but still increase intake and flexibility over the holidays with no concrete plan and end up gaining a few pounds of body fat. Then come the new year they work out to take off what they gained ending up right back where they were. This is the recipe for never making progress and never changing your body composition. Instead of the back and forth, I recommend using the holidays as part of your Nutrition Strategy. The first two months of the strategy, no matter the start date, are focused on eating enough and optimizing your training. This is the time to increase your metabolism, build muscle, and support your hormones. This gives you more food and flexibility that are still specific which perfectly aligns with events, travel, and options for those fall specialties. Instead of vaguely eating more, have a custom plan so you know the amount of food you're intaking and optimize muscle gain while mitigating body fat gain. This is how you use the holiday to make progress with changing your body composition. Then, you're in a better position to enter into a calorie deficit come the new year to focus on decreasing body fat and showing off your new muscle and shape. Listen to this episode where I go over the ins and outs of How to Use the Holidays in your Favor.
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