Keys to Success When Reverse Dieting
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- čas přidán 24. 07. 2024
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Reverse Dieting: What Is It and Should YOU Try It?? | MIND PUMP
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“Keys to Success When Reverse Dieting"
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The fear of weight gain during the reverse is so real. Im binge watching videos to help re-affirm to myself that its ok to gain a little at first.
Same!! Pushing myself thru this mentally
Im looking for thick muscular look so i tell myself duh have to eat for that !!😂 might entertain a cut in spring
Is lifting heavier the main focus when it come to when your In a bulk.. .. and then cardio and lifting when your in a cut ?
How did things work out for you? I'm in the same position rn and so scared. 😢
@@leelaa219 since i needed to stop burning muscle for energy (which my body was doing based on the proteins found in urine), i couldn’t do the reverse slowly. I had to increase my protein and carbs and therefore calories pretty rapidly. I also needed to repair my metabolism, my body needed to learn how to process carbs again, and so forth. So for me, i gained 25 lbs in this last year. If you do this slowly and allow your metabolism to adjust to the increase gradually, i would expect that your weight gain would not be like mine. Im working with a womens hormone and health specialist on this. I also had very high estrogen and cortisol, and those need to get regulated before i can loose fat/weight properly. Fasting can be a good resource. Eating the same amount of calories but in a shorter eating window. Im now waiting on results of my retesting of hormones to see if some of these issues have been corrected and then i can move forward with some correct ways of fat and weight loss. And hopefully avoid losing all this muscle and feeling like crap again.
Great info… I did a reverse recently and I was getting fat. Great point that Sal said that the reverse diet can be paused to entertain a cut. Started that today. Thanks Bella and MP team 💪🏻🥊
I'm just now seeing this. LOVE it! I've been reverse dieting for 18 weeks. I'm 5'3" and 103 lbs plus or minus a lb or two. I'm up from 1450 to 1850 and have been maintaining. I haven't gained or lost any weight. I'm continuing to increase calories very slowly. I need to put on a little body fat. Thanks for the great video! 😀 P.S I just finished reading Sal's book "The Resistance Training Revolution". Amazing! Thanks man! Freakin LOVE it! Have recommended to several people.
How slowly did you increase calories
@ThatsSoBlessing I'm going REALLY slow, about 100 calories every 6 weeks. I was going up 100 calories a month but now that I'm up to 2300 calories I've slowed down.
I gain weight since sept 2023 from eating 1 meal to 2 meal
This is me. So little calories for so long. Like 600-1000. I started gaining after going through several major sudden traumas and another burnout. ( cortisol from high stress ) plus so tight everywhere all I could do was walk everyday.
I was concerned about weight gain so I cut carbs; real low. Hair started falling out; felt horrible but I was feeling horrible for years working 3 jobs; single mom; High stress high responsibility jobs. Then huge traumas hit all at once.
I heard about reverse dieting; so I’ve been doing that since July 2022. Hit maintenance in early October and have continued that cal level. I stopped walking so much; cut that down to 3-4 days a week/ 30 min rather than 2 hours/ day. Feeling way better. My body was so tight all over especially in arms; so painful; shoulders / rotator ( upper body mainly) but some trouble with plantar a little. I’m not able to strength train upper with weights so I haven’t done anything but walking. Getting treatments for injures last few months; and I just started doing upper strengthening mobility exercises with no weights and will keep up while my massage therapist is off for 6 weeks. I used to be so fit. 😢Very weak areas kind of all over. I have always followed body for life and it got me in shape after each baby ( 5 ) and I can’t wait to start it again. How do you do this right? like with strength training no weights; do I cut some calories now? Or do I stay at maintenance? I’ve been maintaining since October 2022. Do I add little more walking? Or just stay the same with adding strength training until I gain some strength. I read few times you shouldn’t cut and increase exercise at once as you could use that as a tool few moths in. I dunno 🤷🏼♀️ it’s so hard to know what is right. I have to lose 15 lbs before sx. Any advice appreciated 🙏🏻
I love this video! I’ve been learning so much from you guys!
I'm now recover from my low calorie diet that hasn't give me any results for many year's yo yo body. I'm increasing my calories. 2600 5'2. I gained weight and fat but i don't Care anymore. My weight lifting is good now. My sleep improve better. I know trying to recomp my body .
Get a scale and use a tape measure for waist measurements
This. At one point of my weight loss my weight stayed the same for 3 weeks, but my waist measure kept going down.
Always great info 🙏
I’m up from 1300 to 1700 calories over a 3 month span with heavy lifting 3x week. No weight gain.
Just seeing this is normal. But I started a reverse diet and I would was maintaining no more than 3-5 lbs of weight gain but I wasn’t to worried because I looked leaner so I knew it was muscle. after 2600-2650 cals I seems to gain weight and look puffy and gained an inches back so an additional 5 pounds. During that gain I was maintaining roughly 2750 for a month. What do you think could be going on ? Btw I have PCOS😅 (extra credit lol)
I started doing push-ups everyday and every 4 days I’ve gone over 2000 calories and on the other days I’ve increased my intake by 100-150 and I actually lost 6 lbs…. Some of that is water but I think I need to increase my intake. I will say I have been seeing marginal strength gains from the push-ups. I do 12 slow pushups a day and I can do 22 to failure. I’m in my 40s so 22 to failure isn’t that bad. Arms feel more solid. I am actually doing a combination of what you guys recommend AND what Jeff Nippard recommends to keep my metabolism guessing. I also log ten k steps but I was doing that before I dieted so I sort of bake that in.
if you start a reverse diet when you are in a long deficit, you could still lose weight for the first portion. If you are currently 500-600 under maintenance and you reverse out to 375-450 below maintenance. You are still in a deficit. The idea is that you want to reset your metabolism/hormones/sleep. And hopefully, being in less of a deficit makes you a little bit stronger in the gym. Ideally your maintenance level starts to go up.
Im kind of amazed that she was able to be around 1400 calories for a long period of time while working hard in the gym and stay at 5 foot 135.
Any tips for extreme hunger? I’m 5’4 112-115lbs and have been eating about 1,800-2,000 calories a day and high protein.
Feel yogurt for snack. Eat steak n eggs in the morning they are proven to be huge
Should I be losing inches on a reverse diet? I like it, but should that happen?
If you are maintaining your weight, that would probably be due to gaining muscle and losing a bit of body fat as a result of your faster metabolism. I'd say you are doing great!
Weighing yourself is like the diet 101 😂