What topics does this course cover?

In this course, we will be exploring the three phases of weight management for life. Weight "loss" merely reduces your size, whereas weight "management," which combines fat reduction with strength training, will assist you in losing weight while preserving muscle mass. We will delve into the importance of understanding weight management phases and how they can impact our ability to maintain a healthy weight in the long run. By the end of this course, you will have a solid understanding of how to navigate through each phase successfully and achieve sustainable weight management.

Who is the intended audience for this course?

Is your BMI over 30%? Have you experimented with various trendy diets without seeing any weight loss? Have you shed some pounds only to find them creeping back on within a few months? Are you on a GPL prescription and concerned about losing muscle?

It is possible that you are unaware, but the bodybuilding and weightlifting communities possess valuable insights into weight management and maintaining a healthy lifestyle. While the focus of this course is not on bodybuilding itself, we can learn a great deal from their expertise in various areas. For example, the emphasis on fat loss and muscle gain in these communities can provide valuable strategies and techniques for individuals looking to manage their weight effectively. By understanding the principles behind how bodybuilders approach these goals, we can adapt and apply them to our own journeys towards a healthier lifestyle.

Throughout this 12-week course, we will cover topics such as the "fat loss phase," the "maintenance phase," and the "bulk phase". By focusing on these key areas, you will learn valuable strategies for overcoming common challenges that may arise when trying to manage your weight. Additionally, we will discuss the importance of setting realistic goals, developing healthy habits, and creating a supportive environment to help you stay on track.

We'll guide you through your journey each week with lessons, videos, quiz's and insights from the weightlifting community. While there will be some calorie counting and meal prep involved, this is essential to make your weight management enjoyable rather than a hassle.

This course is highly interactive, requiring participants to track their caloric intake, measure the majority of their food, enter in a caloric deficit and engage in strength training using weights. In our fast-paced world and the increasingly industrialized food industry, maintaining a healthy weight and enjoying life has become a growing challenge.

When is the best time for me to begin this course?

Everyone has unique routines and lifestyles that change over the year. We think that starting a fat loss phase is most effective around October and March, as these months tend to have fewer distractions, making it easier to stick to a diet. Following each fat loss phase, it is essential to enter a maintenance phase to allow the body to acclimate to the new weight. This step is vital for effective long-term weight management

Starting the 12-week program around October 1st or March 1st, allows you to finish just in time for the holidays or summer, making it easier to maintain your weight loss during those festive seasons. By incorporating two fat loss phases and two maintenance phases annually, one can anticipate a reduction of 20 to 30 pounds of fat, rather than just a decrease in overall weight, each year.

You are not required to wait for these ideal times to begin the course; you may start at your convenience. However, please keep in mind that the total weight loss you achieve may be less depending on when you commence the course.

By implementing two fat loss phases and two maintenance phases annually, you have the flexibility to initiate the first phase at any time. Subsequently, based on your current phase, you can commence the next phase at the most advantageous moment.

Reminders to consider.

• Be sure to determine your maintenance calories a few weeks prior to starting the program.
• Begin by checking food labels and gradually track your calorie intake to understand your daily consumption better.
• Consider the foods you might want to reduce in your diet without eliminating them entirely, such as soda, high fructose corn syrup, candy, and ice cream, just to name a few.
• While we do not identify as bodybuilders, we aim to integrate approximately 40% of their expertise to assist you in reaching your weight management objectives.

Key Lesson Concepts:

• Understanding the three phases of weight management for life
• Exploring strategies for successful weight loss and maintenance
• Developing a positive mindset and healthy habits for long-term success
• How to make easy changes to your diet for long term success
• Learn the basics of strength training and cardio for success

Lesson Summary

In this course, we will explore the three phases of weight management for life, emphasizing the importance of transitioning from weight loss to weight management through fat reduction and strength training. The target audience includes individuals with a BMI over 30%, those who haven't seen success with trendy diets, and those concerned about losing muscle while on medication.

• We will cover topics such as the "fat loss phase," the "maintenance phase," and the "bulk phase" to equip you with strategies for managing your weight effectively.
• Setting realistic goals, developing healthy habits, and creating a supportive environment are crucial components we will discuss throughout the 12-week course.
• Tracking caloric intake, engaging in strength training, and understanding food labels are integral parts of this interactive course.

The ideal times to begin this course are October and March for optimal focus and fewer distractions. By incorporating two fat loss phases and maintenance phases annually, you can anticipate significant fat reduction rather than just overall weight loss each year.

• It is suggested to determine maintenance calories before starting and gradually track calorie intake.
• Consider reducing foods like soda, high fructose corn syrup, candy, and ice cream without eliminating them entirely.

While not solely focusing on bodybuilding, this course integrates valuable insights from that community, offering lessons on weight management phases, successful strategies for weight loss and maintenance, fostering a positive mindset, introducing dietary changes, and understanding basic strength training and cardio concepts.