If you’ve been enjoying yourself over the summer but have slipped a bit in terms of fitness, don’t worry.
FVT Personal Training is here to help!
We have many resources available to get you back on track for the fall.
I’ll get to more specifics on those resources in a bit, but first, I want to share a little-known tip that can help speed up your progress:
Incorporate more calorie-dense foods into your diet
Butter is a prime example of such food; just one tablespoon contains around 140 calories. While it may not be very filling, these types of foods can provide a significant increase in caloric intake.
Another unsuspected food with high calorie density is nuts. They contain healthy fats, but even just a couple handfuls can add up quickly. Without realizing it, you could consume 400-500 calories worth of nuts. This represents a significant portion of your daily calorie intake and can make it difficult for weight loss if repeatedly done.
Instead, if you’re currently focused on losing body fat, it’s important to prioritize foods that are LESS calorie dense. A great example would be vegetables, like spinach. Not only is spinach nutritious, but it’s also low in calories, allowing you to fill up without feeling deprived. Another option could be popcorn, as just one cup of air popped popcorn contains only 31 calories and can serve as a satisfying snack.
In conclusion, the key takeaway is that choosing less calorie-dense foods can be a helpful strategy for accelerating your fat loss journey. By incorporating this approach into your diet, you may find yourself making progress without even realizing it.
For those located in Sacramento or in need of additional nutritional support, check out our Summer Sizzler program. This includes 14 days of workouts at our studio along with personalized nutrition guidance. Contact us HERE to learn more. – ForestVanceTraining.com
Even if you’re not local to our area, you can still participate in our upcoming 28-day Kettlebell PHA challenge. This program provides comprehensive nutritional support and guidance to help you achieve your fat loss goals. Click here to sign up now. – https://forestvance.lpages.co/28-day-kb-pha-challenge-20/
The purpose of reverse dieting is to gradually increase caloric intake in a controlled manner (following a fat loss phase), with the goal of restoring the body’s metabolism, hormones, and overall energy levels to a more sustainable and healthy state.
*Reply back to this post with the word “SIZZLER” to learn about our new 14-day Summer Sizzler program if you need personalized help!
For example:
If I was going to drop weight / body fat from where I currently stand (around 235 / 12-14% bodyfat), I’d likely start around 2750 calories per day. I’d also incorporate more cardio into my weekly routine, maybe adding an extra day per week.
If I reached a plateau, I would then reduce my carbohydrate intake by about 50 grams per day, which equates to around 200 fewer calories, and increase my cardio even further. This process would continue until I hit another plateau, at which point I would repeat the cycle of cutting calories and adding cardio until I reach my ultimate goal.
Let’s say after 10-12 weeks of hard work, I have successfully achieved a weight of 220 pounds with a body fat percentage of 7-8%. It’s definitely something worth celebrating!
However, it’s important not to go overboard with indulging in unhealthy foods or completely abandoning tracking my food intake. After all the effort put into achieving these results, it wouldn’t be wise to let myself slide back into old habits and risk regaining the weight in just a few short weeks.
Let’s say I’m down to 2250 or even 2000 calories by the end of my cut, and maybe down to 150 grams of carbs per day.
(Remember, keep your protein and fat intake the same and make your calorie cuts from carbs!)
So here’s the plan if I want to “reverse diet”: I’ll reduce my cardio sessions by 15 minutes each week, and at the same time, increase my carb intake. First, I’ll bump up my carbs to 200 grams for a couple of weeks. Then, a few weeks later, I’ll increase it to 250 grams while cutting down on cardio even more.
Finally, for my last “jump,” I’ll go back up to 300 grams of carbs per day while keeping my cardio routine the same.
By following this process, I can maintain my current weight or perhaps even gain a little bit more muscle while keeping body fat levels constant.
Next time you’re coming out of a fat loss phase, give this strategy a try!
And reply back to this post with the word “SIZZLER” to learn about our new 14-day Summer Sizzler program if you need personalized help.
He’s got some kind words about our program to share!
“What an overall positive experience!
The programs are top notch as are the trainers. They really put the time in to working with you to meet your fitness goals. From the in-house workouts to the ancillary home workouts, the personal follow ups from both the staff and the owner himself, you really felt a genuine personal touch and like a product.
Whether you‘re new to fitness or a seasoned hand, I would highly recommend giving these guys a shot. You will not be disappointed”
When you get a friend, family member, or co-worker to sign up for one of our regular, on-going training programs at FVT, you get a $50 credit towards next month’s dues.
But guess what:
We’re upping the ante this summer!
We’re giving you $100 – DOUBLE our regular referral bonus – for any friend, family member, or co-worker you refer to sign up for one of our regular, on-going training programs at FVT between now and August 31st, 2023.
Here is a special link you can forward to get more info on our 3-session PT jump start – the perfect way for new folks to give our program a try:
*Like this healthy recipe? Reply to this message with the words “BRO MEALS” and I’ll send you 10 more!
Most Sundays, I make pancakes for my family.
Yesterday, I was tired, and didn’t feel like sitting there for 30 minutes flipping pancakes over the griddle.
Plus, I seem to always end up burning at least a few because I’m distracted by making an omelette at the same time or whatever else!
However, I knew if I skipped our Sunday morning pancake tradition, I would never hear the end of it.
So I did a little research, and it turns out – you can bake your pancakes!
Who knew!?!
I tried it with my protein pancakes recipe, and it was a hit.
See the full recipe below – and if you enjoy, reply to this message with the words “BRO MEALS” and I’ll send you 10 more healthy recipes like it!
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Baked Protein Pancakes:
Ingredients:
2 cups of oatmeal
1 cup of egg whites
1/2 cup of skim milk
1 cup of Greek yogurt
1 teaspoon of cinnamon
1 teaspoon of vanilla extract
1 cup of blueberries
2 ripe bananas
Instructions:
Preheat your oven to 375°F (190°C) and grease a baking dish.
Blend the oatmeal in a blender or food processor until it forms a fine flour.
In a large bowl, combine the oat flour, egg whites, skim milk, half of the Greek yogurt, cinnamon, and vanilla extract. Mix until everything is well incorporated.
Slice the bananas into thin rounds and fold them into the batter, followed by half of the blueberries.
Pour the batter into the prepared baking dish, making sure to spread it out evenly.
Bake in the preheated oven for 20-25 minutes, or until the top is golden brown and a toothpick inserted in the middle comes out clean.
Let the pancake bake cool slightly before topping it with the remaining Greek yogurt and blueberries.
Cut into slices and serve.
Nutrition Information (Per Serving, assumes 6 servings):
Calories: ~280
Protein: ~18g
Carbohydrates: ~42g
Fat: ~4g
Enjoy your healthy and delicious Baked Protein Pancakes!
-Forest and the FVT Team at ForestVanceTraining.com
PS – On Saturday, July 29th, we are going to hold a special Bring-a-Buddy boot camp PLUS summer BBQ day.
You can join this event in person at our Sacramento location.
We’ll do a special boot camp workout at 9am, followed by a fun BBQ to hang out with friends and have a good time!
