Every day I hear from women just like you who have tried get their physique, fitness and biomarkers back online to only end up behind the eight ball.
Why?
It’s not due to lack of effort, commitment or desire.
It’s because you can’t run East looking for a sunset.
What I mean is:
Most fitness stuff is fad B.S. and not evidence-based science regarding how a woman’s body actually drops excess body fat tissue and grows lean muscle…
…especially around peri-menopause and menopause.
All the hard work in the world doesn’t matter if you don’t have the strategy to get you there.
On average my clients see at least a 10% drop in total body weight. When you think about muscle being added (and that it weighs more than fat) you can imagine the kind of tightened and ripped figure that cuts!
To redistribute your fat-to-lean mass ratio in a meaningful way:
Never “diet” for more than 12 weeks. There is a law of diminshing returns where more is not more but dangerous, ex. plateaus
Execute in phases where you begin with a solid foundation in macronutrient portions and training frequency. I like to use the metaphor of gassing up/charging the car before a long road trip.
Based on twice-weekly averages of your body composition data, adjust your training volume and macronutrient intake.
Sounds complicated but I’ve never seen it fail when adhered to correctly.
Always perform a “Seal and Cement” phase after dieting to lock in your new body fat set point and prevent rebound weight gain.
You can check out last week’s post for more info on 1:1 coaching here:
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