I guide you through the four-phase approach to sustainable body transformation. I explain each phase—the Fat Loss Phase, the Muscle Growth Phase, the Body Fat Reduction Phase with Increased Metabolic Rate, and the Maintenance for Life Phase—in detail. I explain what you need to do in each phase to achieve your goals, why the four-phase approach is important, and how it allows you to lose fat sustainably.

In this episode, I discuss:

• [00:00] Intro
• [00:24] The four phases of body transformation
• [03:07] Why we do body transformation in phases
• [05:33] Phase 1: Fat loss
• [06:03] Setting your calorie goal
• [08:10] Importance of protein intake
• [09:22] Components of daily energy expenditure
• [10:08] Hormone optimization and its impact on metabolism and body composition
• [11:02] How to calculate your protein goal
• [12:18] Understanding the underlying values behind these goals
• [13:02] The importance of non-exercise activity for fat loss
• [15:55] Myths about calorie tracking and protein intake
• [16:19] Role of fiber in satiety and calorie control
• [17:43] Reason behind intentionally slowing down weight loss
• [20:41] Why you need to lift weights in Phase 1
• [22:33] Why you shouldn't compare your progress to others
• [24:20] Phase 2: Muscle building phase
• [25:07] How to track your progress
• [26:24] Exercises you can do in Phase 2
• [31:13] Why is phase 2 the most important phase
• [32:07] Caloric, protein, and fiber intake
• [34:10] Discomfort of progress
• [35:36] Overcoming gym intimidation
• [36:33] Phase 2 is all about gaining muscle tissue
• [39:11] Phase three
• [44:18] Phase four
• [47:34] Flexibility in diet
• [49:35] Importance of setting boundaries in fitness journey
• [52:01] Cardio and fat loss
• [53:33] Taking a holistic approach to weight loss
• [57:10] Wrap-up

Resources

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