→ Train With Me Starts Monday 💪 Want to stop guessing and start following a proven plan?
This Monday, we're kicking off a brand new Train With Me training block inside the BeStrong app. This is my personal training program, meaning you'll be following the exact workouts I'm doing each week.
Join today and get a FREE 7 day trial so you can start with us on Monday! 🔥 Join HERE
✅ Science backed programming
✅ 5 day training plan with a 4 day option
✅ Home and gym exercise alternatives
✅ Form reviews from me
✅ Full recipe library
✅ Courses on fat loss, muscle building, maintenance, post diet recovery, and mindful eating
✅ Supportive community of women focused on becoming stronger and healthier
Whether you're a beginner learning the basics or an experienced lifter looking for structured programming, you'll have everything you need to train smarter and get stronger.
Topics discussed in this episode:
- (00:07) - What we're talking about in this episode
- (00:49) - We hear a lot about reverse dieting
- (05:23) - My mindset made journal
- (09:02) - What we're talking about this episode
- (11:00) - What is reverse dieting and how is it done?
- (24:33) - Is reverse dieting optimal?
- (29:24) - What I did instead of reverse dieting
- (30:58) - What are the benefits of a faster return to maintenance?
- (35:16) - Psychological benefits
- (39:55) - How to estimate your maintenance calories
- (55:23) - Don't let calculations intimidate you
- (55:45) - Protein as the secret weapon
Studies cited:
- Trexler, E.T., Smith-Ryan, A.E., & Norton, L. (2014). “Metabolic adaptation to weight loss: implications for the athlete.”
- Chica-Latorre, S. et al. (2022). “After the spotlight: are evidence-based recommendations for refeeding post-contest energy restriction available for physique athletes? A scoping review.”
- Lejeune, M.P.G.M., Kovacs, E.M.R., & Westerterp-Plantenga, M.S. (2005). “Additional protein intake limits weight regain after weight loss in humans.” Br J Nutr 93(2):281-289
