Some thoughts and discussions from me.
Why the Yoga Challenge is Challenging, and Calorie Cycling for Fat Loss
What?! I know, not a title you’d typically see here on Your Trainer Paige. But we’ll get to that in a minute – hang tight.
Good morning 
Wowsers, Thursday already. This week’s passing by super quickly. I’ve been pretty busy with clients and classes, working on some other fitness thangs, preparing for Fitness on the Rocks on Saturday (more about that soon!!) and working on some online client programming. All (well, mostly) good stuff 
Oh! And I got a haircut yesterday!
This is actually the first hair cut that I’ve gotten here in Colorado since I moved here in December! I know, right? I try to get my ends clipped every 8 weeks, but since growing it out, and not getting it colored at all anymore, I’ve let that stretch to a little a lot longer. I did actually get it cut in April, but that was when I was back home visiting. This new place is actually just right down the street from me, which is pretty amazing, but I’m not sure exactly if it’s going to be a regular place for me. It’s so hard finding “the one” for a hair stylist, don’t you agree?!
In terms of workouts, yesterday was my rest day. I took Niko for a 45 minute walk in the morning and then went to a restorative yoga class at night (which is basically just lying down and rolling around on a mat, half asleep for an hour) but that’s about it. I’ve actually found it quite challenging not to over due it since signing up for the 30 day yogi challenge at my studio. The classes I take are typically pretty intense and strength-based, but I also like to strength train in the gym a few days a week.
It’s fine when I can go to yoga M/W/F and lift T/Th/F or Sa, but now that I’m yoga-ing 5-6 days a week, I’ve had to adjust my training. I’m basically doing more endurance strength, and switch to a 3 day upper/lower/full split.
So last night I enjoyed a nice, relaxing, almost sleep-inducing, but way to quick to quick 60 minute restorative yoga. We lay there. We stretched and lay there. We lay there in a heart-opening position. And then bam, it was done. Way too quickly.
So now on to today’s post topic –
Calorie Cycling for Fat Loss
I normally don’t post anything about dieting, losing weight, or body composition on my blog, and there’s a reason for that. You all (well, some of you are) aren’t hiring me to help you lose weight, gain muscle, or shape up. Although I love to hear from my readers and participate in comment discussion I can never be 100% sure who’s out there reading my blog. So, if you’re someone who knows reading about calories or fat loss isn’t healthy for you, please consider this the end of my blog post
Disclaimer: please discuss with your doctor before making any dietary changes.
Now, fat loss is, however, something that I discuss with my clients who have those goals on a daily basis. And since I’ve been posting about more fitness-y topics lately, I figured I’d test the waters with this topic here.
I take my job as a trainer very seriously. When someone hires me, I don’t think of it as them hiring me to be their personal trainer and take them through workouts 2-3 times a week. I think of it as them hiring me to help them get to their goal. If they aren’t making progress to their goal, then I’m not doing my job. Even if they’re not doing their own part, I take it as a sign that they need someone else to help them – I’m not it.
So when someone comes to me with a goal of losing x amount of pounds, I make it my job to help them achieve that goal in a safe and effective manner. Part of that process helping them with their diet. We figure out how many calories they burn a day without workouts, with workouts, and then figure out how much of a deficit they should have each day. Because if you burn more than you eat, you lose weight – that’s it. Right?
Well, yes, but there’s more to it. In my experience – depending on the client – they do best if they’re in a (safe range) calorie deficit for a few days (usually during the work week) and then increase their calories by a couple hundred for a couple days in a row (usually on the weekends – it just makes more sense this way.)
This is calorie cycling, and you’ve probably heard of it before. I don’t make it complicated – I don’t have clients increase certain macros and decrease others or cycle up one day, down the next, in the middle the following, and so on. A simple cycle of 5 days deficit and 2 increase usually does the trick. Here’s why:
1. Our bodies don’t like it. It’s hard to be in a calorie deficit. We’re getting less nutrition than we need – for a short period of time – and we’re hungry. It’s hard to be in a calorie deficit for long periods without throwing all that hard work to the wayside and ditching the diet. Yes, I just said the D word.
2. Our bodies adapt. After a while, our bodies realize that we’re in a calorie deficit, and they adjust. The hormones get out of whack, our basal temperature changes, and it starts to adapt to less food. Taking a couple higher calorie days resets this balance – kind of letting our body know that there’s food available, and not to change its functions. The key here is to keeping this calorie increase to just a couple days.
I also emphasize to my clients that on the days they do eat above maintenance to not overdo it on crap food. Stick to nutrient dense, whole foods, and keep the macronutrients fairly balanced. Again, this is just something I do with my clients to help with fat loss. (And if you’re interested in learning how to do this for your body and your lifestyle, feel free to shoot me an email for a consult, if you might be interested in working together – yourtrainerpaige@gmail.com)
What are your thoughts on calorie cycling? If you’ve tried to lose weight before, is it something that you’ve tried?
yes, i agree. but it’s not a huge deficit or increase. It’s more of a mini shock to kick the metabolism. No extremes. you agree?
lindsay recently posted…Getting Away, Getting Older, and #GF Garlic Herb Biscuits
Yep – Never any extremes! 😉
that’s your natural hair color?? so pretty!!!
Linz @ Itz Linz recently posted…my monthly plan for MTHFR [infertility]
First of all…the haircut is fantastic. It looks so light and fresh. Totally matches your personality! Second…I totally agree with you on calorie cycling. For those of us trying to lose, we have to have a deficit in calories. BUT! I can totally tell when my body is about to stall if I stick on that plan for too long. I bump it up and boom. I’m back on track. I love that you don’t make it too complicated and encourage those extra calories to be in healthy foods. Love this post!
Erin @ A Girl & Her Mutt recently posted…Sweating the Day Away
Love the haircut! I’ve never tried the calorie cycling, but I’m interested in hearing more about it.
Kim @ Hungry Healthy Girl recently posted…A Lighter Key Lime Pie
I’ve actually never heard of this and it really interests me. I’m terrible at ever going into a deficit, but this week I’ve been doing so because it’s high time I finally get serious about de-puffing for my wedding. Of course, the increase part is going to happen naturally at my bachelorette party this weekend. Oy. But in the weekends to come I hope to try to integrate this into my lifestyle in a less extreme manner.
Kacy recently posted…The nothings of late
I bet you make an amazing personal trainer, Paige! You’re awesome!
Ashley @ My Food N Fitness Diaries recently posted…07/18/13: Thursday Thoughts
Well thank your, Ashley!!
I think I do calorie cycling… but not necessarily on purpose!!!! So happy I found my Denver stylist. It is a pain switching!
Corrie Anne recently posted…#392 Was The Charm
Definitely interesting to read about! I love how dedicated and involved you are when it comes to personal training…I don’t think I’ve necessarily done calorie cycling on purpose, but I know that my calorie counts probably do go up at lest one day on the weekends.
Sam @ Better With Sprinkles recently posted…Spicy Fajita Chicken Burgers.
Yep, same here! 🙂
I always talk about nutrition with my clients and always allow for the up cycle on the weekends! It just gives them sanity and I really think it helps confuse the body.
Sarena (The Non Dairy Queen) recently posted…NuNaturals Winners!
My metabolism never knows WHAT’S GOING ON! ha ha ah!
GiGi Eats Celebrities recently posted…The Waterboy Hates Me
I think calorie cycling is a very safe and maintainable way for people to lose weight. I love that you touch on it so simply in this post.
I think I do it for myself subconsciously. I know when I’ve had a higher cal day and balance it out by pulling in the reigns on my eating for a few days after.
Thanks for the info, I love your attitude towards your clients, you’d be a great trainer to work with.
Liesl @ Fitnessinthekitchen recently posted…Fit Focus: My Favorite Leg Exercises – Lunges
I love your hair!! I know it is hard to find the one person to do your hair…. I’ve had my fair share of bad cuts!
Brittany @ Delights and Delectables recently posted…How To Freeze Fresh Peaches
i think if the shoe fits wear it! if calorie cycling works for someone’s body i don’t see any harm in it as long as they can function on a daily basis! mmm i need to get more consistent with yoga as soon as i move into my new place – the gym is across the street and i’ll have NO excuses haha
julie recently posted…here, there & everywhere! returning soon!
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