{"version":"1.0.0","segments":[{"startTime":0.65,"endTime":2.931,"body":"What's up and welcome back to the Chalking"},{"startTime":0.65,"endTime":2.931,"body":"Nutrition podcast."},{"startTime":2.931,"endTime":8.394,"body":"I wanted to wrap up the mini series"},{"startTime":2.931,"endTime":8.394,"body":"basically on your journey, I guess, the"},{"startTime":8.394,"endTime":10.435,"body":"three different phases that we do have."},{"startTime":10.595,"endTime":14.857,"body":"And we previously talked about the prepare"},{"startTime":10.595,"endTime":14.857,"body":"phase where we get you ready for the road"},{"startTime":14.857,"endTime":15.437,"body":"ahead."},{"startTime":15.437,"endTime":19.62,"body":"We want to first build habits, learn about"},{"startTime":15.437,"endTime":19.62,"body":"nutrition, and also just kind of like work"},{"startTime":19.62,"endTime":21.46,"body":"through struggles that you may be having."},{"startTime":21.961,"endTime":26.223,"body":"Because again, by this time, it's like,"},{"startTime":21.961,"endTime":26.223,"body":"you know, into February and people have"},{"startTime":26.223,"endTime":30.55,"body":"fallen off and, you know, it's one of"},{"startTime":26.223,"endTime":30.55,"body":"those where people do too much at once."},{"startTime":30.55,"endTime":35.591,"body":"And then they maybe were still struggling"},{"startTime":30.55,"endTime":35.591,"body":"with binge eating over the weekends or"},{"startTime":35.591,"endTime":36.751,"body":"whatever it may be."},{"startTime":36.751,"endTime":38.892,"body":"And they didn't take time to work through"},{"startTime":36.751,"endTime":38.892,"body":"that."},{"startTime":39.392,"endTime":41.833,"body":"They start the strict diet, right?"},{"startTime":42.193,"endTime":44.113,"body":"Not stuff you want to do."},{"startTime":44.113,"endTime":45.094,"body":"So we talked about preparing."},{"startTime":45.094,"endTime":49.115,"body":"We talked about transforming effectively"},{"startTime":45.094,"endTime":49.115,"body":"then."},{"startTime":49.115,"endTime":52.136,"body":"To where when you've done that pre-work,"},{"startTime":49.115,"endTime":52.136,"body":"you're going to be good to kind of like"},{"startTime":52.136,"endTime":52.996,"body":"start."},{"startTime":53.616,"endTime":58.437,"body":"And you should be good to then make better"},{"startTime":53.616,"endTime":58.437,"body":"decisions and keep going and persist the"},{"startTime":58.437,"endTime":59.557,"body":"temptations."},{"startTime":59.67,"endTime":62.351,"body":"and keep going when you're met with"},{"startTime":59.67,"endTime":62.351,"body":"obstacles."},{"startTime":62.351,"endTime":65.632,"body":"And today I wanted to talk about the third"},{"startTime":62.351,"endTime":65.632,"body":"phase, which in my opinion is the most"},{"startTime":65.632,"endTime":66.592,"body":"important."},{"startTime":66.633,"endTime":70.934,"body":"And that's where you're gonna really enjoy"},{"startTime":66.633,"endTime":70.934,"body":"and you're gonna reestablish your"},{"startTime":70.934,"endTime":75.356,"body":"maintenance phase or where that it's gonna"},{"startTime":70.934,"endTime":75.356,"body":"be basically, your maintenance categories"},{"startTime":75.356,"endTime":78.458,"body":"I should say, and you're gonna enjoy and"},{"startTime":75.356,"endTime":78.458,"body":"maintain your results."},{"startTime":78.458,"endTime":80.078,"body":"And it's just a good place to be."},{"startTime":80.699,"endTime":85.141,"body":"So before we jump in, make sure to drop us"},{"startTime":80.699,"endTime":85.141,"body":"a quick five-star rating on Spotify or"},{"startTime":85.141,"endTime":85.461,"body":"Apple."},{"startTime":85.461,"endTime":86.401,"body":"You can let you do it right now."},{"startTime":86.401,"endTime":87.661,"body":"It takes one minute."},{"startTime":87.83,"endTime":91.272,"body":"And just, it's literally just, you go to"},{"startTime":87.83,"endTime":91.272,"body":"the app and you just click the stars, you"},{"startTime":91.272,"endTime":94.855,"body":"know, that's all you got to do, but it"},{"startTime":91.272,"endTime":94.855,"body":"would really massively help us."},{"startTime":94.855,"endTime":96.156,"body":"So I would really appreciate that."},{"startTime":96.156,"endTime":97.398,"body":"So thanks in advance."},{"startTime":97.398,"endTime":98.658,"body":"You can do it right now."},{"startTime":98.939,"endTime":104.503,"body":"Um, but when it comes to that third phase,"},{"startTime":98.939,"endTime":104.503,"body":"when, when was the last time you jumped"},{"startTime":104.503,"endTime":108.847,"body":"into a, I don't know, a fat loss challenge"},{"startTime":104.503,"endTime":108.847,"body":"or, you know, whatever you want to call"},{"startTime":108.847,"endTime":111.228,"body":"it, the program, a meal plan, whatever it"},{"startTime":108.847,"endTime":111.228,"body":"is."},{"startTime":111.489,"endTime":114.391,"body":"When was the last time you actually got a"},{"startTime":111.489,"endTime":114.391,"body":"accident strategy?"},{"startTime":114.391,"endTime":117.233,"body":"When was the last time someone gave you?"},{"startTime":117.286,"endTime":123.25,"body":"a plan to execute not just for the weight"},{"startTime":117.286,"endTime":123.25,"body":"loss or for the, you know, whatever, but"},{"startTime":123.25,"endTime":126.752,"body":"for what was afterwards, because what are"},{"startTime":123.25,"endTime":126.752,"body":"you supposed to do?"},{"startTime":126.752,"endTime":131.315,"body":"Like go back to normal in quotes, like"},{"startTime":126.752,"endTime":131.315,"body":"normal, whatever that's, you know, I don't"},{"startTime":131.315,"endTime":132.496,"body":"think we should be doing that."},{"startTime":132.496,"endTime":135.838,"body":"I think there's a better way to go about"},{"startTime":132.496,"endTime":135.838,"body":"it."},{"startTime":136.098,"endTime":139.42,"body":"And it's the exit strategy that everyone"},{"startTime":136.098,"endTime":139.42,"body":"seems to miss."},{"startTime":139.901,"endTime":145.285,"body":"Or at least let me say this way, before"},{"startTime":139.901,"endTime":145.285,"body":"people join us."},{"startTime":145.285,"endTime":146.634,"body":"And they tell me like, hey,"},{"startTime":146.634,"endTime":151.057,"body":"I've tried all these different diets, but"},{"startTime":146.634,"endTime":151.057,"body":"I regained it again."},{"startTime":151.297,"endTime":153.359,"body":"I know exactly where it goes wrong."},{"startTime":153.579,"endTime":156.441,"body":"Because worldwide people lose weight."},{"startTime":156.922,"endTime":160.565,"body":"You can pick any strict diet you're going"},{"startTime":156.922,"endTime":160.565,"body":"to be losing weight if you're in a calorie"},{"startTime":160.565,"endTime":161.505,"body":"deficit."},{"startTime":161.746,"endTime":165.209,"body":"I know there's a lot of noise in the space"},{"startTime":161.746,"endTime":165.209,"body":"and online and social media where it's"},{"startTime":165.209,"endTime":171.754,"body":"like it's either the insulin or the cold"},{"startTime":165.209,"endTime":171.754,"body":"water shit or you know, or it's hormones,"},{"startTime":171.754,"endTime":172.235,"body":"whatever it is."},{"startTime":172.235,"endTime":176.017,"body":"But at the end of the day guys, like"},{"startTime":172.235,"endTime":176.017,"body":"whatever diet you do."},{"startTime":176.458,"endTime":180.639,"body":"and stick to for a longer period of time"},{"startTime":176.458,"endTime":180.639,"body":"where you are in a calorie deficit, like"},{"startTime":180.639,"endTime":181.979,"body":"you'll be losing weight."},{"startTime":182.299,"endTime":184.58,"body":"But what happens after?"},{"startTime":184.58,"endTime":187.42,"body":"Like that part seemed to be skipped for"},{"startTime":184.58,"endTime":187.42,"body":"some reason."},{"startTime":187.601,"endTime":190.881,"body":"And that is also the part that fucks you"},{"startTime":187.601,"endTime":190.881,"body":"up."},{"startTime":191.602,"endTime":195.123,"body":"And that's what I've seen, because it"},{"startTime":191.602,"endTime":195.123,"body":"makes it more and more and more difficult."},{"startTime":195.123,"endTime":199.984,"body":"What happens is you cut calories"},{"startTime":195.123,"endTime":199.984,"body":"aggressively, you go too hard, you're"},{"startTime":199.984,"endTime":205.745,"body":"excited, but as soon as either you're done"},{"startTime":199.984,"endTime":205.745,"body":"or motivation fades, et cetera, you stop."},{"startTime":205.878,"endTime":209.669,"body":"and you go back up, you go back to what"},{"startTime":205.878,"endTime":209.669,"body":"you were doing before thinking, Hey, this"},{"startTime":209.669,"endTime":214.081,"body":"fat loss thing is a quick, you know, a"},{"startTime":209.669,"endTime":214.081,"body":"four week kind of solution."},{"startTime":215.694,"endTime":218.754,"body":"Thinking that, going back to what you were"},{"startTime":215.694,"endTime":218.754,"body":"doing before, which is actually the thing"},{"startTime":218.754,"endTime":221.095,"body":"that got you there in the first place, and"},{"startTime":218.754,"endTime":221.095,"body":"guess what?"},{"startTime":221.095,"endTime":222.915,"body":"Now you regained that in no time."},{"startTime":223.296,"endTime":228.477,"body":"That fast regain leads to more fat gain,"},{"startTime":223.296,"endTime":228.477,"body":"sometimes your body will even create more"},{"startTime":228.477,"endTime":229.517,"body":"fat cells."},{"startTime":230.418,"endTime":236.64,"body":"So not only are you gaining the weight,"},{"startTime":230.418,"endTime":236.64,"body":"you're gaining sometimes more weight and"},{"startTime":236.64,"endTime":238.6,"body":"often more fat also."},{"startTime":239.961,"endTime":242.998,"body":"You then jump into another extreme diet"},{"startTime":239.961,"endTime":242.998,"body":"where you..."},{"startTime":242.998,"endTime":246.508,"body":"go so hard you lose muscle mass, you don't"},{"startTime":242.998,"endTime":246.508,"body":"need enough protein, etc."},{"startTime":246.508,"endTime":251.621,"body":"because sometimes you're only looking at,"},{"startTime":246.508,"endTime":251.621,"body":"you know, the calories or whatever it is."},{"startTime":253.482,"endTime":254.442,"body":"And guess what?"},{"startTime":254.542,"endTime":258.225,"body":"You bounce back up and just like that,"},{"startTime":254.542,"endTime":258.225,"body":"your metabolism gets crappier and crappier"},{"startTime":258.225,"endTime":259.706,"body":"and crappier over time."},{"startTime":260.647,"endTime":262.428,"body":"Well, we can actually go about it in a"},{"startTime":260.647,"endTime":262.428,"body":"different way."},{"startTime":262.428,"endTime":265.751,"body":"So let's say, because I'm gonna assume a"},{"startTime":262.428,"endTime":265.751,"body":"little bit here, but let's say your goal"},{"startTime":265.751,"endTime":268.712,"body":"is fat loss, or maybe it's muscle gain"},{"startTime":265.751,"endTime":268.712,"body":"followed by fat loss."},{"startTime":269.133,"endTime":270.554,"body":"What are you supposed to do after?"},{"startTime":270.554,"endTime":274.136,"body":"So we talked about the pre-season, which"},{"startTime":270.554,"endTime":274.136,"body":"is prepared, like getting ready."},{"startTime":274.697,"endTime":277.279,"body":"Athletes do not go hard like all year"},{"startTime":274.697,"endTime":277.279,"body":"round."},{"startTime":277.279,"endTime":278.78,"body":"Like there's a pre-season."},{"startTime":279.02,"endTime":280.961,"body":"It's when you train, you get ready, right?"},{"startTime":281.986,"endTime":286.288,"body":"There's in season where it's go time, but"},{"startTime":281.986,"endTime":286.288,"body":"that's the transformation for us, right?"},{"startTime":286.288,"endTime":291.45,"body":"You're in season, but you're post season,"},{"startTime":286.288,"endTime":291.45,"body":"that season of recovery in sports, right?"},{"startTime":292.311,"endTime":294.472,"body":"That is where we wanna go to now."},{"startTime":295.353,"endTime":296.533,"body":"So what do we do?"},{"startTime":297.674,"endTime":299.575,"body":"Let's say we end your fat loss phase."},{"startTime":299.575,"endTime":302.717,"body":"I would like to do a reverse diet back to"},{"startTime":299.575,"endTime":302.717,"body":"maintenance with you, because here's what"},{"startTime":302.717,"endTime":307.179,"body":"we're gonna do by slowly adding calories"},{"startTime":302.717,"endTime":307.179,"body":"back, and it's not gonna be a huge, it's"},{"startTime":307.179,"endTime":309.661,"body":"not gonna be multiple months."},{"startTime":309.661,"endTime":311.501,"body":"Usually it's like six to eight weeks"},{"startTime":309.661,"endTime":311.501,"body":"maybe."},{"startTime":312.494,"endTime":315.396,"body":"I've done it longer though with some"},{"startTime":312.494,"endTime":315.396,"body":"people who are very accurate with tracking"},{"startTime":315.396,"endTime":320.259,"body":"and they're doing good and they're you"},{"startTime":315.396,"endTime":320.259,"body":"know, they're feeling good But anyway,"},{"startTime":320.259,"endTime":326.863,"body":"like we do that do not You know achieve"},{"startTime":320.259,"endTime":326.863,"body":"any you know metabolic magic is just a"},{"startTime":326.863,"endTime":330.585,"body":"nice way to transition back and kind of"},{"startTime":326.863,"endTime":330.585,"body":"stay lean And that's really the name of"},{"startTime":330.585,"endTime":336.308,"body":"the game when it comes to reverse dieting"},{"startTime":330.585,"endTime":336.308,"body":"It definitely has gotten a lot of hype and"},{"startTime":336.308,"endTime":338.889,"body":"I like reverse dieting I'm all for it and"},{"startTime":336.308,"endTime":338.889,"body":"then"},{"startTime":339.286,"endTime":342.646,"body":"with any fat loss clients, like I do that"},{"startTime":339.286,"endTime":342.646,"body":"with them, right?"},{"startTime":343.247,"endTime":346.207,"body":"And I think it's the way to go, but it's"},{"startTime":343.247,"endTime":346.207,"body":"not magic."},{"startTime":346.207,"endTime":350.669,"body":"It's just a controlled way knowing, hey,"},{"startTime":346.207,"endTime":350.669,"body":"you've been dieting, you're more hungry,"},{"startTime":350.669,"endTime":354.07,"body":"you have lower energy, you're more likely"},{"startTime":350.669,"endTime":354.07,"body":"to bounce back."},{"startTime":354.07,"endTime":357.951,"body":"Let's keep you in check and then slowly go"},{"startTime":354.07,"endTime":357.951,"body":"back."},{"startTime":357.951,"endTime":362.212,"body":"Usually what we do is we jump halfway from"},{"startTime":357.951,"endTime":362.212,"body":"the end of your cut, you know, between"},{"startTime":362.212,"endTime":364.973,"body":"that and your expected maintenance, we go"},{"startTime":362.212,"endTime":364.973,"body":"halfway."},{"startTime":365.193,"endTime":365.953,"body":"Make sense?"},{"startTime":365.953,"endTime":368.246,"body":"And then maybe from there, from that"},{"startTime":365.953,"endTime":368.246,"body":"halfway point,"},{"startTime":368.246,"endTime":371.867,"body":"We go a little bit at a time, a little"},{"startTime":368.246,"endTime":371.867,"body":"bit, a little bit, a little bit until you"},{"startTime":371.867,"endTime":373.288,"body":"get to maintenance."},{"startTime":373.288,"endTime":376.93,"body":"Now what that's gonna be in terms of like"},{"startTime":373.288,"endTime":376.93,"body":"actual adjustments, I can't share with you"},{"startTime":376.93,"endTime":381.853,"body":"here because to be honest with you, it"},{"startTime":376.93,"endTime":381.853,"body":"could be anywhere from like 50 to 100 or"},{"startTime":381.853,"endTime":384.014,"body":"more calories per week."},{"startTime":384.034,"endTime":386.736,"body":"I don't know your adherence, I don't know"},{"startTime":384.034,"endTime":386.736,"body":"where you've been."},{"startTime":386.736,"endTime":389.417,"body":"Some people get super lean and then have"},{"startTime":386.736,"endTime":389.417,"body":"to go faster."},{"startTime":389.477,"endTime":392.639,"body":"Other people are kind of good and they"},{"startTime":389.477,"endTime":392.639,"body":"wanna lose more body fat and they can go a"},{"startTime":392.639,"endTime":393.279,"body":"little bit slower."},{"startTime":393.279,"endTime":397.341,"body":"So I can't give you one like"},{"startTime":393.279,"endTime":397.341,"body":"recommendation there."},{"startTime":397.341,"endTime":398.201,"body":"However,"},{"startTime":398.262,"endTime":400.943,"body":"We want to take control of that transition"},{"startTime":398.262,"endTime":400.943,"body":"back."},{"startTime":400.943,"endTime":402.243,"body":"Here's the cool thing too."},{"startTime":402.624,"endTime":407.086,"body":"We've talked a lot about tracking and it's"},{"startTime":402.624,"endTime":407.086,"body":"one of those where I do really think that"},{"startTime":407.086,"endTime":411.689,"body":"you should be tracking for, you know, the"},{"startTime":407.086,"endTime":411.689,"body":"majority of your journey, at least as long"},{"startTime":411.689,"endTime":415.331,"body":"as you're learning about nutrition and"},{"startTime":411.689,"endTime":415.331,"body":"you're trying to control your rate of"},{"startTime":415.331,"endTime":416.492,"body":"weight gain or weight loss."},{"startTime":416.492,"endTime":417.412,"body":"And that's the name of the game."},{"startTime":417.412,"endTime":420.514,"body":"Those two things, controlling that rate."},{"startTime":420.754,"endTime":421.955,"body":"That's huge."},{"startTime":421.955,"endTime":425.676,"body":"That's how you optimize your muscle gain"},{"startTime":421.955,"endTime":425.676,"body":"goals or results I should say."},{"startTime":425.917,"endTime":427.458,"body":"And that's how you optimize your"},{"startTime":427.458,"endTime":428.798,"body":"Fed loss results."},{"startTime":428.858,"endTime":430.599,"body":"That's how you want to go about this"},{"startTime":428.858,"endTime":430.599,"body":"stuff."},{"startTime":431.52,"endTime":439.446,"body":"Now, that being said, this is where we can"},{"startTime":431.52,"endTime":439.446,"body":"also finally stop tracking once we are in"},{"startTime":439.446,"endTime":445.029,"body":"maintenance and practice what I like to"},{"startTime":439.446,"endTime":445.029,"body":"call not tracking."},{"startTime":445.91,"endTime":448.472,"body":"Now, I'm joking aside though."},{"startTime":448.472,"endTime":450.113,"body":"Isn't it important to do both?"},{"startTime":450.113,"endTime":453.335,"body":"Like, I want you to track when we're doing"},{"startTime":450.113,"endTime":453.335,"body":"the transformation and stuff and when"},{"startTime":453.335,"endTime":456.117,"body":"we're learning and you're establishing"},{"startTime":453.335,"endTime":456.117,"body":"maintenance."},{"startTime":456.237,"endTime":456.897,"body":"But."},{"startTime":457.13,"endTime":459.311,"body":"it's equally important to do without"},{"startTime":457.13,"endTime":459.311,"body":"tracking."},{"startTime":459.311,"endTime":461.612,"body":"I do not think people should be tracking"},{"startTime":459.311,"endTime":461.612,"body":"forever."},{"startTime":461.672,"endTime":466.455,"body":"I think it's one of those where it's gonna"},{"startTime":461.672,"endTime":466.455,"body":"take some time to learn that because"},{"startTime":466.455,"endTime":469.376,"body":"initially you have to get used to tracking"},{"startTime":466.455,"endTime":469.376,"body":"and then now we have to get used to not"},{"startTime":469.376,"endTime":470.237,"body":"tracking."},{"startTime":470.657,"endTime":474.999,"body":"But it's so huge to be able to do both."},{"startTime":475.3,"endTime":476.28,"body":"Because guess what?"},{"startTime":476.28,"endTime":478.781,"body":"Now it's a tool that you can apply when"},{"startTime":476.28,"endTime":478.781,"body":"you need it."},{"startTime":480.758,"endTime":484.819,"body":"Not just that, like guys, we got to"},{"startTime":480.758,"endTime":484.819,"body":"nourish the body and we got to feel good"},{"startTime":484.819,"endTime":486.699,"body":"and we kind of just stay at maintenance."},{"startTime":486.699,"endTime":488.46,"body":"You shouldn't be dieting forever."},{"startTime":488.48,"endTime":489.82,"body":"You shouldn't stay in a deficit."},{"startTime":489.82,"endTime":494.101,"body":"And that's a huge thing too, because this"},{"startTime":489.82,"endTime":494.101,"body":"is what people do not teach you."},{"startTime":494.282,"endTime":497.942,"body":"It's like you go into the meal plan or the"},{"startTime":494.282,"endTime":497.942,"body":"strict diet, whatever it is."},{"startTime":498.403,"endTime":502.404,"body":"So you go into it and then you don't know"},{"startTime":498.403,"endTime":502.404,"body":"what to do."},{"startTime":502.404,"endTime":505.625,"body":"So it's like either, Hey, I'm going to go"},{"startTime":502.404,"endTime":505.625,"body":"back to what I was doing before."},{"startTime":506.125,"endTime":508.205,"body":"Or you just go to, you know,"},{"startTime":508.522,"endTime":512.303,"body":"whatever you were doing during that diet"},{"startTime":508.522,"endTime":512.303,"body":"and you stay on those little tiny fucking"},{"startTime":512.504,"endTime":516.286,"body":"clean portions where you're starving all"},{"startTime":512.504,"endTime":516.286,"body":"the time, right?"},{"startTime":516.426,"endTime":520.288,"body":"But you think like, hey, like I lost the"},{"startTime":516.426,"endTime":520.288,"body":"weight with these foods."},{"startTime":520.288,"endTime":523.45,"body":"So that must be the same way I got to keep"},{"startTime":520.288,"endTime":523.45,"body":"eating to keep the weight off."},{"startTime":523.45,"endTime":524.651,"body":"But it's not true."},{"startTime":524.731,"endTime":527.933,"body":"And they should have told you that and"},{"startTime":524.731,"endTime":527.933,"body":"they do not do that in most cases."},{"startTime":527.933,"endTime":529.754,"body":"And that's it's wrong."},{"startTime":531.095,"endTime":533.936,"body":"Because here's the thing, like it's not a"},{"startTime":531.095,"endTime":533.936,"body":"quick event."},{"startTime":533.936,"endTime":534.897,"body":"It's a process, right?"},{"startTime":534.897,"endTime":536.07,"body":"It's something that"},{"startTime":536.07,"endTime":540.753,"body":"over time evolves and your calorie amount"},{"startTime":536.07,"endTime":540.753,"body":"should go up and down as your journey"},{"startTime":540.753,"endTime":542.754,"body":"progresses."},{"startTime":542.754,"endTime":546.176,"body":"But your calories need to go back up again"},{"startTime":542.754,"endTime":546.176,"body":"after you've lost the weight."},{"startTime":546.297,"endTime":547.938,"body":"And that's something that people don't"},{"startTime":546.297,"endTime":547.938,"body":"tell you."},{"startTime":547.938,"endTime":549.059,"body":"I can't stand it."},{"startTime":549.059,"endTime":550.019,"body":"It's crazy."},{"startTime":550.239,"endTime":552.0,"body":"I still see it all the time."},{"startTime":552.461,"endTime":559.226,"body":"And like 99% of the calls that I do before"},{"startTime":552.461,"endTime":559.226,"body":"people join us or maybe they say, Hey, you"},{"startTime":559.226,"endTime":563.669,"body":"know, like I'll sign up in, you know, a"},{"startTime":559.226,"endTime":563.669,"body":"month or two, but like either way, or"},{"startTime":563.669,"endTime":565.429,"body":"maybe they want to continue on their own."},{"startTime":566.078,"endTime":570.38,"body":"Either way, it's like people try to do"},{"startTime":566.078,"endTime":570.38,"body":"these kind of diets for like decades"},{"startTime":570.38,"endTime":577.544,"body":"sometimes without the exit strategy, but"},{"startTime":570.38,"endTime":577.544,"body":"also without the preparing beforehand and"},{"startTime":577.544,"endTime":578.524,"body":"they're stuck."},{"startTime":578.805,"endTime":581.466,"body":"So what you can do with this, right?"},{"startTime":581.466,"endTime":584.508,"body":"Is knowing that I'm sharing this with you"},{"startTime":581.466,"endTime":584.508,"body":"because you're gonna have to go through"},{"startTime":584.508,"endTime":589.631,"body":"this year at some point, hopefully by now"},{"startTime":584.508,"endTime":589.631,"body":"you're not there yet because I think, I"},{"startTime":589.631,"endTime":594.013,"body":"mean, not hopefully, but like I'm gonna"},{"startTime":589.631,"endTime":594.013,"body":"assume that that's not the case because in"},{"startTime":594.013,"endTime":595.193,"body":"reality, like,"},{"startTime":596.086,"endTime":599.267,"body":"It's early January, sorry, February."},{"startTime":599.587,"endTime":601.628,"body":"You have your new goals for the year."},{"startTime":602.388,"endTime":604.329,"body":"It's a good chance you're only just"},{"startTime":602.388,"endTime":604.329,"body":"getting started."},{"startTime":604.329,"endTime":609.511,"body":"You should either be like in prepare or"},{"startTime":604.329,"endTime":609.511,"body":"you should be transitioning from that into"},{"startTime":609.511,"endTime":610.592,"body":"transform."},{"startTime":610.592,"endTime":614.993,"body":"And then this maintain phase will be maybe"},{"startTime":610.592,"endTime":614.993,"body":"a couple of months down the road, you see."},{"startTime":615.794,"endTime":620.215,"body":"So maybe you cut, you know, body fat for"},{"startTime":615.794,"endTime":620.215,"body":"like 12 or 16 weeks or something."},{"startTime":620.696,"endTime":623.797,"body":"You can then move into reverse dieting"},{"startTime":620.696,"endTime":623.797,"body":"into maintenance."},{"startTime":623.797,"endTime":625.278,"body":"And seeing that as"},{"startTime":625.278,"endTime":629.681,"body":"Not just like a step back, because"},{"startTime":625.278,"endTime":629.681,"body":"sometimes people think maintenance is like"},{"startTime":629.681,"endTime":633.363,"body":"this terrible place where, you know, all"},{"startTime":629.681,"endTime":633.363,"body":"your results are going to go back to, you"},{"startTime":633.363,"endTime":634.604,"body":"know, whatever it was."},{"startTime":634.764,"endTime":637.126,"body":"Like, no, not if you do it the right way,"},{"startTime":634.764,"endTime":637.126,"body":"you know what I mean?"},{"startTime":637.366,"endTime":639.708,"body":"And people sometimes think like, oh, I'm"},{"startTime":637.366,"endTime":639.708,"body":"not moving forward."},{"startTime":639.708,"endTime":640.789,"body":"Like, no, you are."},{"startTime":640.789,"endTime":642.67,"body":"You're solidifying your results."},{"startTime":642.67,"endTime":648.074,"body":"Like you are making sure that, hey, one,"},{"startTime":642.67,"endTime":648.074,"body":"yes, you've lost the weight, but two, like"},{"startTime":648.074,"endTime":649.995,"body":"you're now going to be able to keep it"},{"startTime":648.074,"endTime":649.995,"body":"off."},{"startTime":649.995,"endTime":653.638,"body":"And that's a huge one too, because we know"},{"startTime":649.995,"endTime":653.638,"body":"that that's usually where it goes wrong."},{"startTime":654.562,"endTime":656.022,"body":"We want to avoid the rebound."},{"startTime":656.022,"endTime":660.865,"body":"We want to avoid you regaining that body"},{"startTime":656.022,"endTime":660.865,"body":"fat, which you already worked so hard for"},{"startTime":660.865,"endTime":661.685,"body":"to lose."},{"startTime":661.906,"endTime":662.826,"body":"Make sense?"},{"startTime":663.907,"endTime":668.009,"body":"So I know these kinds of episodes are a"},{"startTime":663.907,"endTime":668.009,"body":"little bit more general and vague, and I"},{"startTime":668.009,"endTime":672.532,"body":"can't necessarily give you specific"},{"startTime":668.009,"endTime":672.532,"body":"calorie adjustments or whatever, you know?"},{"startTime":672.972,"endTime":677.535,"body":"If you need though, like I can help you"},{"startTime":672.972,"endTime":677.535,"body":"probably, if I get enough information, I"},{"startTime":677.535,"endTime":679.376,"body":"can help you on Instagram."},{"startTime":680.137,"endTime":681.897,"body":"But it's not as simple as..."},{"startTime":682.382,"endTime":686.203,"body":"the calculation and then just jump on it"},{"startTime":682.382,"endTime":686.203,"body":"or the meal plan."},{"startTime":686.203,"endTime":688.204,"body":"And there's so many meal plan apps out"},{"startTime":686.203,"endTime":688.204,"body":"there."},{"startTime":688.204,"endTime":691.385,"body":"And there's like coaching companies who"},{"startTime":688.204,"endTime":691.385,"body":"like basically all you get is a meal plan"},{"startTime":691.385,"endTime":692.085,"body":"app."},{"startTime":692.406,"endTime":694.687,"body":"Um, and that's kind of it."},{"startTime":694.687,"endTime":695.447,"body":"You know what I mean?"},{"startTime":695.447,"endTime":696.468,"body":"There's no teaching there."},{"startTime":696.468,"endTime":698.428,"body":"You do not understand what to do."},{"startTime":698.508,"endTime":702.11,"body":"There's no progression in terms of like"},{"startTime":698.508,"endTime":702.11,"body":"your actual targets and all that."},{"startTime":702.11,"endTime":705.311,"body":"And you still don't know how to make"},{"startTime":702.11,"endTime":705.311,"body":"changes yourself."},{"startTime":705.692,"endTime":710.37,"body":"So try to find someone who's willing to"},{"startTime":705.692,"endTime":710.37,"body":"help you and like"},{"startTime":710.37,"endTime":711.61,"body":"I mean, I can do that for you."},{"startTime":711.61,"endTime":712.491,"body":"Hit me up on Instagram."},{"startTime":712.491,"endTime":717.074,"body":"I'll link that in the show notes or find a"},{"startTime":712.491,"endTime":717.074,"body":"coach in your direct environment."},{"startTime":717.074,"endTime":718.315,"body":"We work online."},{"startTime":718.315,"endTime":724.679,"body":"So all our clients are from like, it's I"},{"startTime":718.315,"endTime":724.679,"body":"think like right now it's like 30% US and"},{"startTime":724.679,"endTime":729.302,"body":"Canada, 30% Norway, and then 30% like, you"},{"startTime":724.679,"endTime":729.302,"body":"know, like anywhere in Europe, basically."},{"startTime":729.302,"endTime":730.523,"body":"It's like, we're very international."},{"startTime":730.523,"endTime":732.984,"body":"So we are fully online."},{"startTime":733.885,"endTime":739.589,"body":"So, I mean, you could work with us if you"},{"startTime":733.885,"endTime":739.589,"body":"wanted to, but my point is like, try to"},{"startTime":739.589,"endTime":740.409,"body":"find"},{"startTime":740.874,"endTime":745.916,"body":"a different program that first of all,"},{"startTime":740.874,"endTime":745.916,"body":"just aligns with like that resonates with"},{"startTime":745.916,"endTime":752.18,"body":"you, you know, that also pushes you to"},{"startTime":745.916,"endTime":752.18,"body":"actually do the work, but that helps you"},{"startTime":752.18,"endTime":756.522,"body":"prepare and actually work through"},{"startTime":752.18,"endTime":756.522,"body":"obstacles and things you know you struggle"},{"startTime":756.522,"endTime":759.984,"body":"with that helps you create results"},{"startTime":756.522,"endTime":759.984,"body":"effectively."},{"startTime":759.984,"endTime":763.206,"body":"But then of course also teaches you how to"},{"startTime":759.984,"endTime":763.206,"body":"keep it off."},{"startTime":763.206,"endTime":766.528,"body":"And ultimately shows you like, Hey, if you"},{"startTime":763.206,"endTime":766.528,"body":"kind of keep eating like this, like you"},{"startTime":766.528,"endTime":770.269,"body":"should be good, but to get to that point,"},{"startTime":766.528,"endTime":770.269,"body":"it takes time."},{"startTime":770.294,"endTime":774.579,"body":"And this whole process that I just"},{"startTime":770.294,"endTime":774.579,"body":"explained over the three mini episodes"},{"startTime":774.579,"endTime":778.204,"body":"where we prepare, we transform, we"},{"startTime":774.579,"endTime":778.204,"body":"maintain, that's gonna be like at least"},{"startTime":778.204,"endTime":781.508,"body":"six months, if not longer, six to 12 plus."},{"startTime":781.508,"endTime":783.931,"body":"I don't know where you're at in your"},{"startTime":781.508,"endTime":783.931,"body":"journey, but that's usually what it's"},{"startTime":783.931,"endTime":784.792,"body":"gonna take."},{"startTime":785.573,"endTime":786.894,"body":"I'll be back on Monday."},{"startTime":786.995,"endTime":788.156,"body":"Thanks for listening."},{"startTime":788.297,"endTime":789.197,"body":"We'll talk soon."}]}