How to know if you qualify for a fat loss phase to reveal those muscles
March’s Theme: Sustainable Fat Loss
Today’s topic: When to consider a fat loss phase
Guten Tag, << Test First Name >>!
As we start to flirt with the idea of Spring, it’s natural to want to trade in our Pooh Bear bods for a something a little more Tigger.
In other words: A fat loss phase.
A fat loss phase is just a set period of time tracking macros and body measurements in order to focus on reducing fat mass WHILE ALSO:
Retaining as much lean mass (muscle!) as possible
Keeping biofeedback in a happy place (menstrual cycle, digestion, sleep quality, etc)
Maintaining a satisfactory level of training and recovery
Keeping daily energy and mood in the green
The intensity and duration of a fat loss phase will determine how well we preserve these crucial elements.
What we don’t want is to see the scale number going down just for the sake of going down and losing the very things that will give you a better physique AND help you feel good physically and emotionally.
When timed appropriately and done well, a fat loss phase can reveal your best physique with the level of muscle tone and body shape that you want.
Like everything, there are both PROS and CONS to focusing on fat loss.
PRO:
You’ll look leaner and reveal those muscles from strength training (you ARE strength training right??)
If you’re at a high body fat percentage, you’ll improve your health markers
When done correctly, you can improve your relationship to food and the scale, and understand your body better (she’s always on your side!)
CONS: (pay attention!)
While beginners can make gains with muscle mass and strength during fat loss, intermediate/advanced weightlifters will be lucky to simply maintain their gains
If you don’t have enough muscle mass built up going into the phase, you may feel skinny and deflated instead of lean and muscular
Training, performance, and recovery can suffer
Biofeedback can worsen (hunger, lower energy and mood, poor sleep)
Less food flexibility
Downregulation of metabolic rate and many hormones
These CONS are why not everyone is ready or able to focus on fat loss right away.
You might be eligible to focus on a fat loss phase if:
You’re 18+% bodyfat for men and 30+% bodyfat for women
You already have a higher level of muscle mass and are decently strong
You’ve spent a considerable amount of time NOT dieting recently; you’ll respond better physically and psychologically
You’re ready to actually work through the tough mental barriers that can arise
Understand, though, that if you’re not in a place mentally or physically to FOCUS on fat loss, you can still make progress by focusing on improving your training and eating habits (yes, even for you “advanced” folks!).
In the Academy, no one is allowed to do an official fat loss phase until they’ve completed their first training program (3 months) and aced their assigned nutrition habits, which—shocker!—always leads to building strength and muscle while losing fat.
Most people decide to live in that happy place because they feel good and make excellent progress.
Sometimes, down the line (and there’s no rush because the program is 12 months long!), they decide to focus on a fat loss phase, which we do in Physique Mode.
Real talk: People can get a little weird or obsessive when focusing on fat loss. Old demons must be battled, especially for women.
I strongly recommend having a coach through this to help you focus on the stuff that keeps you feeling strong, energized, and happy while you chip away at physique goals.
It’s wildly possible to do this in a way that’s healthy and sustainable, and we’re going to dive into the deets this month!
March Theme Schedule:
Week 1: (You are here 📍) When to focus on fat loss
Week 2: Fat loss nutrition that doesn’t suck
Week 3: How to train during fat loss (it’s not just more cardio)
Week 4: How long to focus on fat loss and how to maintain it
Love & muscles,
Coach Mac
Muscle Sherpa
