🟣 Sustainability is a lie (1)

Hello my beautiful little baba ghanoush

Pease read until the end before you decide to drop kick me in the throat x

As this is something I believe I got wrong when I started Personal Training. Or at least, I didn’t have the experience to understand how shit worked in reality.

I used to parrot that “everything should be sustainable” when it comes to your nutrition and training.

But now???

I still stand by that.

Just I’ve discovered more direct methods of achieving sustainability, rather the normal fart-in-the-wind advice I used to dish out.

Because if a goal is fat loss? A calorie deficit shouldn’t be something you do forever. 

If you were to eat in a deficit the rest of your damn life you would diet yourself into dust.

And if you were to aim to stay in your deficit calories… FOR LIFE… you would likely be a calorie obsessed goblin who has the same muscle mass as a nat’s cock.

So no. I do not think a calorie deficit or fat loss should be sustainable “for life”.

There should be a point where the deficit ends and you eat more food.

There should be a point where you can slide into cruise control and be more relaxed around your nutrition.

And if you have a fat loss goal, but want to build a life that sustainably changes your body composition, health and wellbeing for good? These are 3 big things I would consider:

1. Chunk Fat Loss into “phases”

In BYB we do 6-7 weeks of pushing a deficit. 1-2 weeks diet break to learn how to increase calories without freaking out.

In our 1-1 coaching, we chat with you and figure out the time stamps that make sense for you.

You can go faster or slower.

But generally, a deficit that’s enough to facilitate 1-2lb of body fat reductions/week sees many people wiggle well.

And having a time frame of “I’m pushing like fuck for 6 weeks” rather than dieting into the abyss can help insert a rocket into the buttocks of your consistency.

2. Know the elements of a deficit that are habits that keeps fat off and health thriving for life.

• An awareness of calories/meal structure for 2-4 balanced meals a day (whatever tickles your pickle)

• 25g+ Protein at every meal

• 1-2 Plants/fibre at every meal

• Daily walks

• Training 3-5x/week

• Prioritising sleep over scrolls

• Not drinking wine like a goldfish at Glasto

Do the above? You’ll have a hard time NOT feeling like health is beaming from your butthole.

3. Don’t think you’re “done” when the deficit it done

This is where most people fuck it (no offense)

But a CRUTIAL part of the process is transitioning into the maintenance phase. The ultimate “sustainable” chapter.

Maintenance is where you’re consuming enough calories to support and fuel your body.

With our clients we work through increasing calories so we can gain an understanding of how we can eat more (sometimes a lot more) without regaining body fat which breaks the yo-yo for good.

The above is the exact route we took with G that saw her drop 15kg, then build some pretty sweet levels of muscle in the 12 months since her deficit ended

And if you want to gain the structure and training to do the above? Join BITS for just £9.50 a month to get started. No contracts, no fuckery. Just wicked vibes and killer results:

Big love,

Rachel