Got a special event coming up and need to drop those extra pounds FAST? Christina addresses the most effective strategies to lose weight quickly without falling for stupid cleanses or useless detoxes that will make you hate your life and NOT work anyways. Learn what NOT to do and get practical tips on diet, exercise, and lifestyle adjustments that can help you look your best in a short time frame.

Topics Covered:

• The common urge to lose weight quickly for special events and the stress it causes.
• Christina’s personal experience with last-minute weight loss attempts
• The abundance of bad advice and quick-fix solutions commonly found in social media comments.
• Practical tips on diet adjustments that are effective in a short time frame.
• Lifestyle adjustments that support rapid weight loss without sacrificing your well-being.

Christina's Instagram: @knifina

Cut & Conquer Coaching Application: https://cutandconquer.typeform.com/CQA-application

Free FB Community: https://www.facebook.com/groups/weightsandwellness/

Hosted on Acast. See acast.com/privacy for more information.

Richard, a client at Cut and Conquer, shares his fitness journey since joining Cut & Conquer and the obstacles he previously faced with under-eating, over training, and working shift-work.

The conversation dives into how shifting his mindset around training to focus on quality over quantity, and embracing recovery for improved performance has not only transformed Richard’s physique, but changed his overall approach to fitness.

Topics Discussed:

• Nutrition strategies for shift worker with limited food options
• Focusing on quality over quantity in training.
• The role of sleep in optimizing progress during shift work
• Proper nutrition and eating enough food to support weight loss and or muscle growth
• Dealing with instant gratification and the desire for quick progress.
• Tracking and controlling nutrition for specific goals.
• Overcoming fitness shaming and judgment

Memorable Quotes:

• “Fitness is a journey and that journey from being a 20 year old construction worker where I could eat where I wanted and do whatever I wanted and I still look good. To an office worker at 40 years old, you can't do the same things you did and expect the same results to happen.”
• “I've seen more growth out of this system that doing my ego-lift bro splits”
• “The fat that I could not get rid of was because of what I was doing to myself. I was doing too much work with not enough food.”
• “The longer you wait, the harder it gets. There's no doubt about that in my mind.”

Chapters

• Introduction and Background (00:00)
• Fitness Challenges associated with Shift Work (04:15)
• Mindset Shifts and Overcoming Misconceptions (07:30)
• Prioritizing Recovery and Sleep (13:26)
• Letting go of “ego-lifting” and “bro splits” (19:38)
• Richard’s experience working with the Cut & Conquer team (21:25)
• Challenges in the Fitness Industry: Gym Intimidation and Food Shaming (27:03)
• The Significance of Nutrition and Tracking Food Intake (31:06)

Christina's Instagram: @knifina

Cut & Conquer Coaching Application: https://cutandconquer.typeform.com/CQA-application

Free FB Community: https://www.facebook.com/groups/weightsandwellness/

Hosted on Acast. See acast.com/privacy for more information.

Ever feel like no matter how FEW calories you eat, you just can’t lose weight? Christina and Ramzia discuss the impact of chronic undereating on weight loss, muscle growth, metabolic health, and hormone balance.

They debunk the concept of starvation mode and explain the physiological reason why it can feel as if the “less you eat, the more weight you gain.”

The conversation highlights the need to re-learn your hunger cues, prioritize sleep, and avoid extreme pro-longed calorie restriction for easier weight loss and improved overall health.

They also provide tips for including more nutrient-dense foods in your diet, tracking food intake, stimulating appetite, and the importance of reverse dieting.

In this episode, they discuss:

• The negative effects of malnourishment on weight loss, muscle growth, metabolism, and hormones.
• What is metabolic down-regulation, and how to know if this is happening to you
• Symptoms of under-eating such as hair loss, irregular menstrual cycles, loss of appetite and more
• Starvation mode is a highly misunderstood concept
• Eating more food can actually lead to more weight loss and a leaner physique in the long run
• Reverse dieting takes time and requires a shift in mindset and self-image
• How to set a consistent eating schedule and track food intake

Memorable Quotes:

"You don't understand how much you're suffering until you start feeling normal."

"Metabolic down regulation refers to the reduction in your metabolic rate as a response to prolonged calorie restriction."

“Your body doesn't quite trust you yet because you haven't been feeding it for so long.”

"Sometimes you have to accept that you're probably not going to lose weight."

Links Mentioned:

Christina's Instagram: @knifina

Ramzia’s Instagram: @fitwramzia

Cut & Conquer Coaching Application: https://cutandconquer.typeform.com/CQA-application

Free FB Community: https://www.facebook.com/groups/weightsandwellness/

Hosted on Acast. See acast.com/privacy for more information.