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Why Maintenance Calories Are The Missing Key to Fat Loss After 35 · The Body Recomposition Revolution | Fat Loss and Strength for Women 35+

• 0:00
  Welcome. Back to the body.
• 0:02
  Recomposition Revolution. This is Robin.
• 0:05
  Today we are talking about maintenance calories and how.
• 0:09
  You should be. Living the majority of your life
• 0:12
  in a maintenance phase. But the mistake.
• 0:15
  That I see across the. Board from 80% of the people who
• 0:19
  write in for macro formulations. My clients.
• 0:22
  They. Are living in a deficit phase
• 0:26
  and I. Very.
• 0:27
  Guilty of this unknowingly, but very guilty of this and you
• 0:30
  might be very unknowingly participating in this deficit
• 0:34
  minded way of living. If your goal is body.
• 0:39
  Recomposition, which if you're listening to this podcast, I'm
• 0:42
  sure you might already know what body recomposition is, but in a
• 0:45
  nutshell, In a nutshell, it is dropping fat while
• 0:49
  simultaneously building or maintaining muscle.
• 0:52
  We are literally changing the composition of your body.
• 0:56
  What is your body made of? Is it primarily?
• 0:58
  Fat with a little. Bit of muscle.
• 1:01
  Or is it? A lot of muscle and a lot of
• 1:03
  fat. Or is it weak overall?
• 1:07
  Body composition or body recomposition is intentionally
• 1:11
  changing the composition of your body and when women have.
• 1:15
  That as a goal. Essentially what they're saying
• 1:18
  is I want to look more toned. I want to look toned, which
• 1:21
  means I want to drop a little. Bit of the body.
• 1:24
  Fat that's covering my muscles and in essence build the muscle
• 1:27
  up from underneath. That fat so.
• 1:30
  When I say the word toned in this episode and a lot of my
• 1:33
  other episodes, what I'm saying is changing your body
• 1:36
  composition. So if your goal.
• 1:38
  Is to look toned if you've been lifting if you're just starting
• 1:41
  to. Lift if.
• 1:42
  You know what body recomposition is.
• 1:44
  Or if you don't, but your goal is again to look toned, you need
• 1:48
  to understand the concept of maintenance.
• 1:51
  Calories you. Also need to understand the
• 1:53
  concept of surplus and deficit and those. 3 words depict the
• 1:58
  three phases that your year is split.
• 2:01
  Into when you are focusing on dropping fat and gaining muscle.
• 2:05
  There are three phases. Of your fitness.
• 2:10
  Today we're focusing on maintenance calories.
• 2:13
  What are maintenance? Calories How do you.
• 2:15
  Find your maintenance calories why do we need to be in
• 2:18
  maintenance calories for such an extended period of time and what
• 2:22
  happens when you. Have artificially.
• 2:25
  Low maintenance calories because I battled.
• 2:28
  With that, the last. Year of my life So to concisely
• 2:32
  breakdown your year, you have about 20 to 30% of your year
• 2:36
  being spent in a deficit. Your fat loss phase or phases?
• 2:40
  50 to 60% of your year is spent maintenance, maintaining your
• 2:44
  body, having a body that you really like and you're
• 2:47
  maintaining it with a certain amount of calories.
• 2:50
  And then 10 to 20% of the year, maybe a little less than 20 if
• 2:53
  you're a woman. Is a surplus phase.
• 2:55
  We're going into a. Build I like to.
• 2:57
  Align that with the cold month so I can wear a lot of sweaters
• 3:00
  and sweatshirts and just bulk look up inside and out.
• 3:04
  But the problem I'm seeing with women myself, all the women, I
• 3:07
  true, not all of them, but most of them, and many of the women
• 3:09
  who contact me about their custom macro formulations is
• 3:13
  that they spend the. Majority of their life.
• 3:16
  In a deficit, whether they want to admit it or not, Whether I
• 3:19
  wanted to admit it or not, I was living in a deficit and
• 3:22
  expecting to see the outcome of being in a maintenance.
• 3:26
  Slash surplus. And it was, as I would say, it's
• 3:28
  delusional on my part, it's delusional on your part.
• 3:31
  And today we're just going to come to terms with.
• 3:33
  Reality with with. Science and research and and
• 3:36
  heal your metabolism from the brain out.
• 3:40
  Let's start with. Defining maintenance calories
• 3:42
  What does it mean when I say your maintenance calories?
• 3:45
  Well, by definition, maintenance calories are the amount of
• 3:48
  calories your body needs to maintain a semi semi.
• 3:52
  Stable body weight over. Time now those.
• 3:55
  Maintenance calories that includes your body's basic.
• 3:59
  Bodily functions that includes your digestion, your movement,
• 4:02
  it includes your workouts, it includes your recovery days, it
• 4:05
  includes every single thing that your.
• 4:07
  Body does. Throughout any given day.
• 4:11
  So maintenance is not one exact calorie number, it's not 1872
• 4:18
  calories, it's not exact, and it's not the same every single
• 4:22
  day. And it definitely does not stay
• 4:25
  the same, especially if you've been living in an artificially
• 4:28
  low maintenance calorie amount like I have and most women who
• 4:32
  struggle with low energy availability.
• 4:34
  All of those type. Of things we have been been
• 4:36
  living at an. Artificially low.
• 4:39
  Maintenance level of calories. Now how do you find your
• 4:42
  maintenance calories? So the first thing you're going
• 4:44
  to do is just estimate your starting point which go online
• 4:48
  type in. TD, EE.
• 4:50
  Calculator and you'll find an array of usable calculators and
• 4:57
  again it's an estimate, so you're going to have to do some
• 4:59
  fine tuning with the following steps.
• 5:00
  I'm going to mention SO step #1. Calculate your TD EE which is
• 5:05
  your total. Daily energy expenditure.
• 5:07
  And remember, this is an estimate.
• 5:10
  Your true maintenance depends on your muscle mass, your activity.
• 5:13
  Level your daily steps, your workouts, your.
• 5:15
  Hormones, your stress if you're sleeping well, your dieting
• 5:18
  history and active women active women.
• 5:22
  Now remember I quoted in another.
• 5:24
  Couple episodes about low. Energy availability and.
• 5:28
  The research states that. 50% of women who identify as active,
• 5:33
  whatever that means. They.
• 5:35
  Clinically struggle with low energy.
• 5:38
  Availability Lea Reds highly. Active women, they are always
• 5:44
  underestimating their true maintenance.
• 5:46
  I am one of them. And the women who reach out to
• 5:49
  the women who reach out to me, they are them too.
• 5:52
  And a lot of my clients we highly underestimate.
• 5:56
  What our total daily. Energy expenditure is because we
• 6:00
  tend to do that in all facets of our.
• 6:02
  Life like we. Are tenacious.
• 6:05
  We are. Overachievers A lot.
• 6:06
  Of times like we just go, go, go and it to us.
• 6:09
  Maybe it's never enough. I don't know, at least.
• 6:11
  That's how I feel. I've these women tend to be
• 6:14
  really driven. There's a lot of personality
• 6:15
  traits that coincide with women who battle low energy
• 6:18
  availability. So step one, go online, find
• 6:21
  your total daily energy expenditure with one of those
• 6:24
  freebie calculators. And if I were you, I would do
• 6:26
  multiple calculators from different websites just to kind
• 6:29
  of compare. I like to compare and see what
• 6:31
  what is this. Why is this one different than
• 6:33
  this one? And and so on and so forth.
• 6:35
  And then maybe just use a number that feels like it's a mixture
• 6:37
  of all of them. Step 2 you are going to track.
• 6:42
  Your food for 14 days but not change anything.
• 6:48
  That's a hard thing to do. You're going to.
• 6:50
  Eat the way you normally. Eat, but you have.
• 6:52
  To track everything this is this is a non negotiable.
• 6:55
  It's not like you felt like doing it or you didn't one day.
• 6:58
  You have to. If you want to find your true
• 7:02
  maintenance calories and body recomposition is important to
• 7:06
  you if you want to get. Over your L EA.
• 7:08
  Slump. You have to track.
• 7:10
  Everything you're eating, then I can't express this enough.
• 7:13
  It's not just me wanting to make your life inconvenient, it's me
• 7:18
  telling you this is a non negotiable.
• 7:20
  For you to see. The change that you want, so
• 7:23
  we're not going to. Bypass this part.
• 7:25
  You need to track your food. Don't change your food.
• 7:28
  Track your food. You go out to eat.
• 7:29
  Track. It you have a couple martinis,
• 7:31
  put them in there. Exactly.
• 7:32
  The same as you. Usually do.
• 7:34
  And when I say track, I mean use an app, whatever app you want.
• 7:37
  I use macros first. I have my own app that some of
• 7:39
  my clients use. You can use Fitness, My Fitness
• 7:42
  Pal, what have you. But you're going to track all of
• 7:44
  your. Food and you're going to do it
• 7:46
  for. Two weeks.
• 7:48
  Consistently now during that two weeks where you're tracking your
• 7:51
  food. You can do three weeks, two to
• 7:53
  three weeks I. Also want you tracking your body
• 7:55
  weight. So that.
• 7:56
  Sucks, right? Like that sucks, but you're
• 7:59
  going to do it. Because you need to it's.
• 8:01
  We're gathering data, we're separating data from our
• 8:04
  feelings. We're using these facts and
• 8:06
  information to guide our decisions, Right.
• 8:09
  So you're going to hop on that scale every day if you want.
• 8:12
  Every other day if you have. To maybe three times a week, but
• 8:16
  since we're tracking and we want to have a.
• 8:18
  Lot of data. As we make the most informed
• 8:20
  decision going forward, get on that scale every day.
• 8:22
  Put it in your app. Who?
• 8:23
  Cares this is a. Starting point and we're going
• 8:25
  to take this information to guide us going forward.
• 8:29
  Step #3 You have been tracking your food.
• 8:32
  For two to three. Weeks consistently you have been
• 8:34
  tracking your weight for. Two to three weeks.
• 8:36
  Consistently. Now you're going to average it
• 8:38
  out, so you're going to take. All of those calories.
• 8:41
  And you are going to so. Take your weekly calories,
• 8:44
  divide it by. 7 and see. What your average was Do that
• 8:47
  for all the weeks that you tracked your calories.
• 8:49
  And then see what your weight did.
• 8:51
  If it maintained, you've pretty much found a good baseline for
• 8:56
  what your maintenance. Calories are if the scale.
• 8:59
  Didn't go much, like didn't deviate much, maybe a pound or
• 9:03
  two and you ate an average amount of calories of 2300.
• 9:07
  Calories for over the course of two to three weeks, so.
• 9:10
  Hey, you found your maintenance 2300 calories.
• 9:13
  Now that's maybe not your maintenance, but.
• 9:15
  Somebody else's. You need to track your own food.
• 9:17
  You need to track your own body weight for.
• 9:19
  Two to three weeks. And then find.
• 9:21
  The average? Now step number. 4 is the step.
• 9:25
  That I apparently skipped. For the last couple.
• 9:27
  Years of my life. Assess biofeedback.
• 9:31
  I just ignore my biofeedback because I'm stubborn and and
• 9:34
  quite delusional. But maintenance your maintenance
• 9:36
  calories. It's not just about your weight
• 9:38
  staying the same. This is this is my mishap.
• 9:42
  Your maintenance calories is about having good energy.
• 9:45
  It's about being able to sleep. It's about having manageable
• 9:49
  hungry. You're not feeling hungry
• 9:51
  because you're at maintenance. You.
• 9:52
  Feel pretty satisfied you have stable.
• 9:54
  Workouts. You're lifting heavy.
• 9:56
  You feel energized. If you can be an overachiever,
• 9:59
  go get your hormones tested and see what those are doing.
• 10:02
  If you can somehow kind of get an A la carte system like a sex
• 10:06
  panel, sex hormone panel, great. If you can get the whole gamut,
• 10:10
  wonderful. Get your hormones tested after
• 10:12
  that maintenance phase and see. Where where they are?
• 10:15
  It's really important to understand that your maintenance
• 10:18
  is not. About what you.
• 10:19
  Think your maintenance is right because.
• 10:21
  That's artificially low. Maintenance.
• 10:24
  What overachievers tend to think we're going to We're just going
• 10:27
  to go. Back to that artificially.
• 10:29
  Low maintenance, snap it because it's very important.
• 10:33
  So Step 5 and the final step in finding your maintenance.
• 10:36
  Calories is adjust based. On.
• 10:39
  Results if throughout the course of that two to three weeks where
• 10:42
  you tracked what you ate without.
• 10:44
  Thinking too much about it, if your weight trended downward,
• 10:47
  you're in a deficit. I mean, most women know or you
• 10:52
  really wouldn't be listening to this episode if your weight is
• 10:54
  trending upward. So then you're in a surplus and.
• 10:58
  That's. Where we're starting, so we'll
• 11:00
  need to. Cut it back.
• 11:01
  A couple 100. Calories a day.
• 11:03
  Up to 300. Calories a day.
• 11:05
  Let's start there. So.
• 11:06
  You need to know what. Did your weight do while you
• 11:09
  ate? An average of.
• 11:10
  Whatever your average was. Did it go downward?
• 11:13
  You're in a deficit. Did it go upward?
• 11:15
  You're in a surplus. If it stayed the same, you found
• 11:18
  your maintenance, you found you found a nice good ballpark
• 11:22
  maintenance calorie amount to work with and we'll start with
• 11:25
  that. OK, Going back, I want to
• 11:28
  address something that I have been really, really learning
• 11:32
  about a lot first hand and through pretty much all the
• 11:35
  women who contacted me it's. Called artificially low.
• 11:39
  Maintenance calories and. There's a few episodes.
• 11:43
  I've done over this last month and a half about low energy
• 11:45
  availability and I'm really diving into it because I've had
• 11:49
  an outpouring of women, young women, older women, middle-aged
• 11:53
  women who are all battling Lea and their question is how do I
• 11:59
  turn it around? What do I do so first of?
• 12:03
  All I want to address what I said.
• 12:04
  Artificially low. Maintenance calories for me.
• 12:08
  What did that? Look like well.
• 12:10
  In my brain if I ate around 1900. 2. 1000 calories.
• 12:15
  I maintained my weight if I ate above that my scale.
• 12:20
  Would start to creep. Up.
• 12:22
  So you would think that 2000 calories is my maintenance
• 12:25
  amount. That never really added up to me
• 12:27
  because I'm 5 foot seven. I have a substantial amount of
• 12:30
  muscle on me. I'm at about 15,000 steps a day.
• 12:34
  I lift pretty much every day. I do cardio most days, probably
• 12:39
  four or five days out of the. Week so putting my.
• 12:42
  Calories at 2:00. Thousand I.
• 12:44
  Would like briefly address. It in my own brain like that
• 12:48
  doesn't anyway and move. Forward because if I really if I
• 12:52
  really. Came to terms with the.
• 12:54
  Reality that. I knew I was in essence starving
• 12:58
  myself, but I didn't want to gain any weight.
• 13:02
  To be honest. I really didn't want to do what
• 13:05
  I needed to do which. Was address the fact?
• 13:07
  That I'm not eating enough and I know that.
• 13:09
  And why am I gaining weight? If I do eat a little bit higher.
• 13:13
  That's a problem, isn't it? And I finally did start
• 13:16
  addressing that over the last few months and I.
• 13:19
  Ate at a surplus. I ended up eating 2800 calories
• 13:24
  a day and I really just wanted to start fueling my body.
• 13:29
  With. What it needed and what I knew
• 13:31
  it needed and and I had been struggling with all the symptoms
• 13:35
  that coincide with low energy availability.
• 13:38
  I just want to briefly go over the symptoms and if you can
• 13:40
  identify with this you might be eating.
• 13:43
  At an artificially low. Maintenance level of calories
• 13:46
  OK, so just listen in I'll. I'll be brief.
• 13:49
  OK, so textbook common signs of low energy availability I pretty
• 13:52
  much struggled with. All of these.
• 13:54
  Chronic fatigue. I fall asleep on the floor most
• 13:56
  days. Just middle of the day I'll fall
• 13:57
  asleep on the floor. Ask anybody who knows me.
• 13:59
  Floor naps. Poor recovery from workouts.
• 14:02
  I was always sore. I was always sore.
• 14:04
  Swollen plateaued fat loss. Yup, loss of.
• 14:08
  Strength or performance? I'm not lifting any.
• 14:10
  Heavier. I was stuck.
• 14:12
  Constant soreness. Increased hunger or food
• 14:15
  obsession, Irritability or mood swings, Poor sleep.
• 14:18
  Brain fog. Oh my gosh, the brain fog.
• 14:21
  Feeling cold often low libido, hair thin, hair thinning for me,
• 14:26
  brittle nails. Digestive issues, Frequent
• 14:28
  injuries, Elevated resting heart rate?
• 14:31
  Yup. Hormonal disruption.
• 14:33
  Yes. I got my hormones tested and I
• 14:35
  was like am I peri menopause? No, I'm just starving myself.
• 14:39
  Duh. Not to me, but reality.
• 14:43
  Hits hard. Water retention?
• 14:45
  Needing more caffeine to function?
• 14:47
  What's a real problem? Difficulty.
• 14:49
  Building or maintaining muscle. Feeling burnt?
• 14:52
  Out. OK.
• 14:52
  That's Lea. And it happens when your energy
• 14:56
  intake. Stays too low for how?
• 14:59
  Much energy your body is expending.
• 15:02
  So if I am chronically eating 18119 hundred 2000 calories a
• 15:06
  day, thinking this is my maintenance when I'm exercising
• 15:10
  as much as I do, which is I'm 15-5 sometimes six days a week,
• 15:14
  I'm cardio all the things I mentioned my body.
• 15:18
  Had. Started to conserve energy by
• 15:19
  protecting its survival, which my metabolism was downshifted.
• 15:24
  That's why when I did start eating a little bit more, my
• 15:27
  body was like, whoa, whoa, whoa, I'm going to hold on to this.
• 15:29
  Really tight. And all these other functions
• 15:32
  like my hormones, those got out of.
• 15:33
  Whack my recovery. Non existent.
• 15:36
  My performance, my body composition was different.
• 15:40
  I. Kept attributing all these
• 15:41
  things to maybe being in some sort of early menopause.
• 15:45
  But the reality, the reality was that I was a just.
• 15:50
  Perfect textbook condition of low energy availability and
• 15:55
  since I've started fueling my body more.
• 15:59
  Yes, the beginning I put on I think it was 7 lbs in the first
• 16:03
  couple weeks. Oh my gosh, not all fat
• 16:06
  glycogen, just the more food in your body in general that's
• 16:09
  reflected my. Body weight petered out.
• 16:12
  After, you know, maybe 4 weeks and then it, it kind of stayed
• 16:15
  the same, which is great, but my lean muscle mass also went up
• 16:19
  and my body fat went down. When I started eating more
• 16:22
  consistently for six weeks, my lean muscle mass went up, my
• 16:28
  body fat body fat went down. Textbook.
• 16:33
  Body recomposition. I finally started breaking
• 16:37
  through my. Plateaus of fat loss.
• 16:39
  Of muscle gain of strength, I was able to deadlift I think 200
• 16:43
  something pounds. That was not happening when I
• 16:46
  was consistently eating 800 or 18 hundred 1900 calories you
• 16:51
  have. To fuel your body.
• 16:54
  And if you haven't been, you are most likely sitting at a an
• 16:58
  artificially low maintenance amount for calories.
• 17:01
  Truly. Now, why do women fear
• 17:06
  maintenance calories? I had to be really introspective
• 17:09
  on this. Why do I fear?
• 17:11
  Maintenance calories or I should?
• 17:13
  Say, why do I? Why do I fear the?
• 17:15
  Reality of what my maintenance calories are and these fears.
• 17:20
  I would say or. These apprehensions, whatever
• 17:21
  they are. They.
• 17:22
  Are deeply ingrained in me. They're ingrained in you.
• 17:25
  And you know, it's because as a culture, we are always telling
• 17:28
  women to eat. Less.
• 17:30
  To shrink, to be smaller, to stay in a deficit.
• 17:32
  Thinner is better, smaller is better.
• 17:33
  Do more, eat less. And I just said that so
• 17:36
  maintenance feels physically and mentally uncomfortable to me.
• 17:42
  And I know. That if you battle.
• 17:45
  All the things. I described you.
• 17:47
  Feel the same way? The fear is.
• 17:50
  Like I'll gain weight, I'll lose.
• 17:52
  Progress. I have to stay.
• 17:53
  Dieting, I have to get smaller. If I stop tracking, I'll spiral
• 17:57
  out of control. Maintenance is true freedom to
• 18:01
  me. That's what it is.
• 18:02
  I have come to terms. With the fact that.
• 18:05
  At my true maintenance I'm not going to have.
• 18:08
  Visible ABS OK. I know, right?
• 18:12
  Nauseating. But I liked having ABS.
• 18:15
  I liked having ABS, but there's a season for everything.
• 18:18
  There is a season to be in a deficit.
• 18:21
  There is a season to be in a surplus.
• 18:23
  And there is a. Season an extended season for
• 18:26
  maintenance and you have to be in an extended season of
• 18:29
  maintenance to make sure that your hormones stay in alignment,
• 18:32
  to make sure that your overall Wellness is in check and for you
• 18:36
  ladies who are trying to conceive, who are thinking about
• 18:39
  having babies and what that might look like if you.
• 18:42
  Struggle with L EA. Eating more is going to be the.
• 18:47
  The Catalyst. In creating life, because I
• 18:52
  remember when I had my first kid, it didn't make sense to me
• 18:55
  why I wasn't getting pregnant. I think it was maybe a year and
• 18:59
  then I realized, because I don't know if I realized so much as I
• 19:03
  just started eating more. I knew my body knew that I
• 19:05
  needed to eat more in order to create life because the
• 19:08
  environment that I had within myself was not conducive to
• 19:12
  creating another human. I was teaching full time.
• 19:14
  I think I was still teach doing. Butts and Guts classes.
• 19:17
  At any time fitness I never ate, and not because I didn't want
• 19:22
  to. It's really.
• 19:22
  Because I was. So busy and when I did.
• 19:24
  Eat They were three tupperwares with my perfectly.
• 19:26
  Portioned protein and carbs. With some veggies.
• 19:29
  And an energy drink and blah blah blah.
• 19:32
  I didn't really track my. Food because I knew.
• 19:34
  What I was eating and in my brain, I was probably eating
• 19:37
  thirteen, 1400 calories and that's what it no, Oh my gosh,
• 19:40
  no. I was wasting away.
• 19:43
  And when I started eating enough, I didn't have all those
• 19:45
  issues anymore. I I had my baby.
• 19:48
  It was like my body just knew, OK, now it's good.
• 19:53
  Now we're now, we're healthy. Now this is going to work the
• 19:57
  way. That it should, because you're.
• 19:58
  Giving me what I need to do, what you want me to do.
• 20:03
  That fear of weight. Gain.
• 20:06
  That does not have to happen during your maintenance phase.
• 20:09
  It doesn't. It might if you have been
• 20:12
  chronically under eating like I was and now I know my
• 20:15
  maintenance weight is no longer 135, it's one 39140, sometimes
• 20:20
  141 and I just. Have to be.
• 20:22
  OK with that and I am. OK with that because?
• 20:24
  If it means choosing longevity, my health, building muscle,
• 20:28
  always being the strongest version of myself.
• 20:30
  If that's 5. 6 lbs heavier than I was.
• 20:34
  I choose. Five, 6 lbs heavier.
• 20:36
  Because there's, like I said. There's a season for everything.
• 20:38
  Every single thing in life is cyclical, including your calorie
• 20:44
  intake, deficit, surplus, maintenance.
• 20:49
  The majority of your life needs to be done in maintenance and
• 20:53
  again you find your maintenance. Go over the beginning of the
• 20:57
  episode by tracking your food for 2-3 weeks, tracking your
• 21:00
  weight, seeing what it does and adjust accordingly.
• 21:03
  Because if you're in maintenance you shouldn't be gaining weight.
• 21:06
  You'll be in a surplus at that point.
• 21:07
  Unless you were under eating chronically, then your
• 21:10
  maintenance. Level is artificially low.
• 21:13
  Now that the mental side of maintenance, some women, most
• 21:17
  women, a lot of women I talk to, they only feel successful while
• 21:21
  dieting, while depriving, while depleting and maintenance
• 21:25
  requires. You to step outside of that, it
• 21:28
  really does. You have to just put all of
• 21:30
  those. Reservations in a tiny little
• 21:33
  box and you can take it out in the summer for 10 to 20% of your
• 21:38
  year or whatever that percentage was.
• 21:40
  A much smaller percentage of your time will be spent in a
• 21:42
  deficit, and to be in a deficit that.
• 21:45
  Does require that type? Of mindset.
• 21:47
  Which is just. Feeling a little hungry, feeling
• 21:50
  a little depleted, feeling a little weaker?
• 21:53
  That's not that's not okay to feel year round.
• 21:56
  Then you're just going to be weaker and less healthy in
• 21:58
  general being in a maintenance. Being in a maintenance requires
• 22:01
  true confidence. It does.
• 22:03
  It requires. Just being confidence that you
• 22:05
  are strong that you are. That you are beautiful.
• 22:08
  To sound so. Cliche, but that you are truly
• 22:10
  uniquely beautiful. And wonderful.
• 22:12
  Despite what you look. Like on the outside, it requires
• 22:16
  patience, trust, emotional regulation.
• 22:19
  You know you cannot have your identity tied up.
• 22:22
  In how you look. You can't.
• 22:24
  And that reality check happens frequently for myself, for many
• 22:29
  of the clients I work with. Because what is something that
• 22:32
  changes all the time? You how you look.
• 22:37
  And it's meant to again, everything is.
• 22:40
  Cyclical, you're going to have phases where you're bigger,
• 22:42
  you're. Going to have phases where
• 22:44
  you're smaller, you're going to have phases when you're
• 22:45
  stronger, you're going to have phases when you're.
• 22:47
  Faster or slower or what have you, there is a phase.
• 22:51
  For everything and you can't live in the same.
• 22:54
  Depleted deficit phase. Forever.
• 22:58
  You can't. Anybody can lose weight, right
• 23:02
  It you can't. It's just being in a deficit.
• 23:04
  But very few. Women, and I'm going to be one
• 23:06
  of them, learn how to sustain those results, and the women who
• 23:11
  sustain those results are the ones who will have.
• 23:14
  This as a true. Lifestyle Someone who has total
• 23:17
  peace knowing that they know. Exactly what to do?
• 23:21
  To transition from whatever phase they're in to the phase
• 23:23
  they want to go to. They just know what.
• 23:25
  Levers to pull what switches to flick?
• 23:27
  And they're at. Peace with the fact.
• 23:29
  That they have that knowledge, they have that strength, they
• 23:33
  know that the goal is to build a body and lifestyle that you can
• 23:37
  realistically maintain long term.
• 23:41
  That's what I love about body recomposition.
• 23:42
  I have never. Viewed it as.
• 23:44
  A beginning and end like oh I just finished a body recomp.
• 23:47
  What does that mean? Isn't it just how you live your
• 23:49
  life? I don't get it.
• 23:51
  Everybody talks about body. Recomp as just a short period of
• 23:54
  time. No, no, it is it.
• 23:56
  Is how you live. You have your 3 phases.
• 23:59
  Of fitness, you have the maintenance.
• 24:02
  You have the surplus, you have the deficit.
• 24:05
  And where you put those in your calendar year?
• 24:07
  That's up to you. But knowledge is power, my
• 24:10
  friend, and I am. Here to educate you.
• 24:13
  And myself, let's be honest. So when you get that maintenance
• 24:16
  phase, you find your magic number.
• 24:18
  Of calories, what I do is the. Macro formulation because let's
• 24:23
  say your maintenance. Is 2. 1000 calories?
• 24:25
  What percentage of that two? 1000 calories should be
• 24:28
  delegated for. Protein.
• 24:30
  What percentage should be carbs and what percentage should be?
• 24:32
  Fat. When people e-mail me for their
• 24:35
  custom macro formulations. That's what I do.
• 24:37
  I find your. TD EE I.
• 24:40
  Look through all the quizzes that show me your.
• 24:42
  Lifestyle your. Current level of fitness.
• 24:45
  It's a very extensive quiz and then from that we go into a.
• 24:48
  Couple other quizzes. That help me identify if I.
• 24:50
  If you. Are a protein forward.
• 24:52
  Low. Carb Woman or.
• 24:54
  If you are. A high carb woman and your
• 24:56
  whatever your phenotype is. That is how we.
• 24:59
  Determine what percentage should be towards protein.
• 25:03
  Carbs or fat for? Example, I think I have 37.5% of
• 25:07
  my daily caloric intake going towards protein.
• 25:11
  So on and so forth. If you need help finding your
• 25:13
  custom macro formulation or your maintenance calories, you can
• 25:17
  e-mail me at RAC Recomposition SO.
• 25:21
  RAC. Racrecomposition@gmail.com You
• 25:25
  can also find me on Instagram. That's RAC Fitness under score.
• 25:29
  I just post little things about what I'm eating, what I'm doing,
• 25:32
  body recomp. Tips, lifestyle stuff, whatever.
• 25:36
  I can hear my children up from their nap right now.
• 25:38
  So thank you for listening, ladies and TuneIn, for next
• 25:41
  week, we're going to talk a little bit more about fitness
• 25:44
  phases, what that means and when you should put your maintenance,
• 25:47
  your deficit and your surplus phase.
• 25:50
  Talk soon.