Most people are preoccupied with trying to lose weight, but here’s something they don’t know:
It’s only the first step to getting the body they really want.
Because once you’ve lost the weight, you have to keep it off, and that can be just hard, if not harder.
That’s why research shows that dieting simply doesn’t work for most people. Sure, they can step into the breach and lose weight, but many regain it all afterward.
If you’ve dieted before, you probably know how it goes.
After months of restrictive eating and battling with hunger and cravings, it feels downright cathartic to stop worrying about every little calorie and just let go.
And it’s just a little horrifying to see just how quickly you can undo months of hard work when you do.
It’s also hard to forget that experience the next time you consider dieting. Why bother if you know you’re just going to tumble back to square one?
Well, that’s where reverse dieting can help.
It involves gradually increasing your calories after a period of caloric restriction, and with it, you can avoid accidental overeating (or, worse, bingeing), and unwanted fat gain.
You see, losing weight changes more than your appearance in the mirror.
It also produces a host of physiological adaptations that, in short, encourage you to move less and eat more, and prime your body to rapidly regain the fat that you lost.
This is why many people find it so hard to smoothly transition from weight loss to weight maintenance.
The good news, though, is if you navigate this treacherous post-diet period skillfully, you can come out unscathed, and poised for long-term success.
Reverse dieting is a powerful tool to help you with this, and it boils down to three simple steps:
1. Do a lot of heavy compound weightlifting. 2. Eat a high-protein diet. 3. Gradually increase your caloric intake.
Let’s take a look at each.
What did you think of this episode? Have anything else to share? Let me know in the comments below!
Mike Matthews is the founder of Legion as well as the author of several award-winning fitness books, including Bigger Leaner Stronger, Muscle for Life, and The Shredded Chef.
His simple and science-based approach to building muscle, losing fat, and getting healthy has sold over a million books and helped thousands of people build their best bodies ever, and his work has been featured in many popular outlets including Esquire, Men’s Health, Elle, Women’s Health, Muscle & Strength, and more, as well as on FOX and ABC.
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Free Worldwide Shipping & Returns
Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. So, if you live in the UK or Canada, your order ships free when it’s over $99.
Why the restriction on international orders? Unfortunately, shipping abroad is very expensive, and if we didn’t require a minimum order size, we’d lose a lot of money. But! We're also hustling to improve our international logistics and will be passing our savings along to our international customers.
Also, if you don’t absolutely love our stuff for whatever reason, we don’t request you deliver it to a PO box in the Gobi Desert by carrier pigeon.
We just . . . wait for it . . . give you your money back. No returns. No forms. No nonsense. Holy moo cows.
That means you can say “yes” now and decide later. You really have nothing to lose.
Free Worldwide Shipping & Returns
Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. So, if you’re outside the USA, your order ships free when it’s over $199.
Why the restriction on international orders? Unfortunately, shipping abroad is very expensive, and if we didn’t require a minimum order size, we’d lose a lot of money. But! We're also hustling to improve our international logistics and will be passing our savings along to our international customers.
Also, if you don’t absolutely love our stuff for whatever reason, we don’t request you deliver it to a PO box in the Gobi Desert by carrier pigeon.
We just . . . wait for it . . . give you your money back. No returns. No forms. No nonsense. Holy moo cows.
That means you can say “yes” now and decide later. You really have nothing to lose.
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In consideration of the services and/or products offered by Legion Athletics, Inc. (“Legion”) including, but not limited to, nutrition plans, exercise routines and coaching, and in addition to the payment of any fee or charge:
I knowingly and voluntarily enter into this waiver and release of liability and hereby waive any and all rights, claims or causes of action of any kind whatsoever arising out of my use of Legion’s services and/or products, and I hereby release and hold harmless Legion and its consultants, officers, contractors, agents, owners and employees from any and all responsibility, liability, cost and expenses, including for injuries, damages or disorders (physical, metabolic, or otherwise), resulting from my use of Legion’s services and/or products.
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