A Proven System for Sustainable Fat Loss Results
If you have been struggling with losing body fat in the past, I know your exact problem.
You didn’t have a proven system to get you the results you wanted. Far too often, people try to lose body fat by following random macros or blindly following some friend’s diet and hoping they’ll stick with it.
However, achieving your leanest, most muscular, and most confident version of yourself doesn’t just happen by accident.
I know because I was in that same exact situation. After years of being stuck in yo-yo purgatory dieting hell, I was finally able to achieve (and maintain) my leanest, strongest, and most confident version of myself.
Throughout those trials and errors, I’ve finetuned my proven system to create sustainable real-world results. And I’m going to share this with you.
Because my goal is to give away as much free education as possible, I want to share with you EXACTLY how my 3 Phase Fat Loss Method Works. Each phase within this 3 phase system plays a critical role in helping you get the most out of your diet.
When you start online coaching with me, you’re following a proven method I’ve fine-tuned over the years through my own trials and errors.
If you are struggling with sustainable fat loss, then this will be extremely valuable for you.
Phase 1: The Momentum Phase
One of the biggest mistakes you’re making that leads to fat loss failure??
Skipping the Momentum phase and jumping right into the fat loss.
You see, the Momentum phase is similar to a dynamic warm-up before a training session. In this case, the entire purpose is to prepare you for what’s ahead: the fat loss phase.
The momentum phase is where we build your fat loss foundation, which is essential as there’s nothing worse than eating at a calorie deficit and not seeing any results. Without a solid nutritional foundation, it will be challenging to achieve and maintain your results.
To build a solid Nutritional foundation, we need to focus on the following:
Determine your Calories
Creating an individualized Nutritional Strategy
Consistently tracking data
Improve simple biofeedback markers (sleep, stress, cravings, etc.)
Mentally preparing for the fat loss journey ahead.
Within the Momentum phase, we’re focusing primarily on psychological and behavioral work to prime your body and mind to create the best fat loss possible when you enter the push phase.
This starts with…..
---> Nutritional Assessment
When you start coaching with me, I’ll put you through a nutritional assessment to precisely identify the nutritional habits holding you back. This allows us to take a deeper drive into adequately fueling your body to maximize your progress.
The start of the Momentum phase allows me to individualized your nutritional program to help you find your perfect diet. Some clients are perfectly fine with calorie and macro tracking. On the other hand, some clients absolutely hate the idea of tracking what they eat. Together, we’ll work to create your nutritional strategy.
Speaking of which…..
---> Creating Your Individualized Nutritional Strategy:
The key to any successful nutritional plan is individualization. Together, we’ll be collaborating to discover your ideal diet.
At Mack Performance, I firmly believe the best diet is the one you enjoy while making long-term objectively based measurements.
Your nutritional strategy needs to help you achieve optimal health while building that lean, powerful physique you want. Your nutritional strategy needs clear parameters to create a simple, long-term plan to follow.
Your nutritional strategy needs to meet the following parameters:
Your nutrition needs to have a clear structure. If you don’t have a plan in place, you’re more likely to fall out quickly.
Your nutrition needs to provide the necessary nutrients to fuel your training, lean muscle growth, and lifestyle.
Your nutrition needs to allow some flexibility so you can live your life without feeling like a social outcast. You should be able to enjoy the occasional drinks, burgers, pizza, and ice cream without feeling guilty or losing your results.
---> Ensuring Accuracy in your Tracking:
Here’s the honest truth: we are absolutely terrible when it comes to estimating how many calories we eat in a day.
Time and time again, I’ve had clients telling me something similar to ….
“I’m only eating 1400 calories, and my body just absolutely refuses to lose weight. You suck”
… only to realize they’re eating far more calories than they thought.
Now, I firmly believe that they are never intentionally being deceptive, rather they haven’t learned the proper portion sizes . Instead, we’ll work together to learn how to track your nutrition accurately.
I firmly believe that you should track your calories, ideally for a few months. It’s the best way to retake control of your nutrition by providing yourself with your most effective fat loss weapons: Awareness, knowledge, and freedom.
The honest truth is tracking macros actually gives you freedom….
---> Freedom from being stuck in dieting purgatory hell: Following a structured nutritional strategy gives you the education and awareness necessary to create and maintain your results.
---> Freedom from the guilt associated with eating certain food as there are no “bad” or “good” foods: By tracking your food, I can teach you how to make foods you used to consider “bad” work in your diet. Once you realized you can maintain your results, your guilt is replaced with happiness.
---> Freedom from worrying that you overate or under-ate: By tracking your macros, this allows you to make up for “overdoing it” with no harm done to your progress.
Tracking your nutrition takes a mere 10 minutes out of your day that will provide you exponentially more freedom for the rest of your life. This doesn’t mean you HAVE to track calories forever, yet it will build a solid foundation of awareness, knowledge, and education for the rest of your life.
---> Food choices:
As I mentioned earlier, we want to make sure your nutrition both fuel your body, training performance AND allows you to enjoy life.
Finding this balance is a big aspect of why most diets don’t work. Here’s what and how my online clients do differently to get such great results.
80-90% Paleo-ish Foods:
The honest truth and reality of the society we live in today, it’s way too easy to overeat. Most foods are highly processed and specially designed to be hyper-palatable as it’s specifically engineered in a lab to make us eat it more.
This is why you’ll be following a paleo-ish approach with 80-90% of your food. In the simplest terms, 80-90% of your foods should have either:
Swam in the ocean
Roamed the earth
Flew in the sky
Grew from the ground
Basically, you’re mostly eating foods a caveman with the exceptions of rice, oats, dairy, and potatoes. These paleo-ish foods are loaded with vitamins, minerals, and other nutrients to fuel your training while keeping hunger and cravings at bay.
Food Choices: The remaining 10-20%
Eating like a caveman is a good idea to build a lean, strong body. However, even caveman wants to enjoy the occasional burger, pizza, and beer, especially over the weekend.
As long as you’re eating primarily whole foods, you won’t have a problem with insane cravings or constant overeating. Instead, your fat loss efforts will come easier, and you’ll feel great.
This means applying an If It Fits Your Macro (ITFYM) approach for the remaining 10-20% of your diet won’t hurt your results or your health.
This means you can use those calories to eat and drink whatever you want. Beer, ice cream, pizza…
Seriously whatever.
As long as you still make those foods work within your calorie and macro goals, your results and health won’t be affected.
It’s ok to have some drinks and be social on the weekends. You don’t have to give up your favorite foods as long as you make them work within your nutritional strategy.
Throughout this process, I’ll be coaching and educating you every step of the way to make your nutrition strategy fit your lifestyle. As your coach, this is the most empowering thing I can do to give you the necessary confidence and belief to succeed.
—-> Click here for my recommended food list.
---> Consistency with Daily Movement:
Do you know the most overlooked aspect between lean and obese individuals? It’s their Non-Exercise Thermogenesis Activity (or NEAT). N.E.A.T is all your movement outside the gym that burns calories: pacing, blinking, cooking, doing laundry, or any other active hobbies.
Before diving into a fat loss phase, I want to ensure you’re consistently hitting a daily movement target, usually a step count goal. NEAT is one of those little secrets people constantly overlook, despite its importance for fat loss. In order for you to maximize your progress, we want to ensure your daily movement is spot on.
---> Education and Mindset:
No matter how disciplined you are, at some point in your journey, you’ll feel like you’ve “failed”- from blowing past your total calories or seeing progress at a slower rate than you’ll like.
With the wrong mindset, this temporary failure usually leads to you quitting the diet altogether.
This is why I spend so much time going over this stuff within this blog and with my clients. Not only am I helping you creating sustainable fat loss results, but this is literally setting the foundation to improve the rest of your life.
The Momentum Phase helps us avoid this by educating you on the idea of consistency over perfection and teaching you to become focused on the process, knowing that this will lead you to your desired outcomes.
Throughout this process, I’ll be coaching and educating you every step of the way. As your coach, this is the most empowering thing I can do to give you the necessary confidence and belief to succeed.
This phase is highly individualized as it may last 2-3 weeks or 2-3 months.
It is just completely dependent on the individual’s needs and history.
Phase 2: Transformation Phase
And now, the diet begins!
Now that your body, mind, and habits are in a position to be successful, the Transformation phase is where we take action to get your result.
For most online clients, the Transform Phase is often fat loss-focused. To maximize your fat loss progress, we’re focusing on:
---> Creating a deficit.
We know that you must be eating fewer calories to lose body fat than you burn in a day. So, the essential piece of the transform phase is creating that calorie deficit.
The goal here is to lose between 0.5-1% of body weight per week OR lose 0.25’’ from 2 or more sites from your body measurements.
I’ve found this rate fast enough to keep your motivation and adherence high, yet not too aggressive to the point of awful energy levels or experiencing lean muscle loss.
---> Biofeedback:
When you are in the push phase, we keep a close tab on how you feel throughout the process via biofeedback. This is one of the main metrics I use to measure how long to stay within the fat loss phase. There are some sure signs that it’s almost time to transition you out of a Push Phase.
High Hunger levels: Some hunger is normal for dieting and a good sign that you’re eating fewer calories than you’re burning. Ideally, we want your hunger to be between 2-3.5 (on a scale of 1-5). Once clients are into the 4-5 range consistently, we know it’s probably time to transition back to maintenance.
High Cravings: Again, some cravings are typical and expected. However, when these are consistently high, adherence and results usually start to suffer.
Low Motivation: When clients start tracking their motivation within the 1-3 range, they accumulate diet fatigue and getting close to the end.
Poor Mood: Similar to motivation, when clients start ranking their mood poorly, we know that the diet is taking its role in psychology and time to transition out.
The push phase usually lasts between 6-12 weeks, depending on your adherence, consistency, and feedback. Afterward, we shift our focus towards spending some time in the Practice phase.
Phase 3: Practice
The practice phase is the final phase of my system for sustainable fat loss, yet most coaches often overlook it. Without this phase, this is where the majority of yo-yo dieting occurs. The absolute last thing I want you to do is to regain, especially after all the hard work you put into transforming your body.
---> Practicing Maintainance:
The fat loss phase is super exciting and motivating because you can see your body changing rapidly. In addition, the majority of us are fine with being hungry because we know so close to achieving the fat loss goal we want.
However, the mindset of maintenance is much different… which is why so many people regain the weight they worked so far to lose.
Once the diet ends, we use this as a reason to overeat. This makes sense since we spend the last few months being hungry and depriving ourselves. However, this is a symptom of diet culture and exactly why I focus on giving my online clients diet flexibility. Without this flexibility, people tend to go back to how they were eating before the diet, and the weight comes back.
This is why actively practicing maintenance allows you to learn new habits and behaviors around your food choices, training, daily movement, dietary flexibility, and what your entire lifestyle will need to look like to maintain this new body.
---> Re-Assessing your goals:
After slowly adjusting you back to your new maintenance, we’ll take some time to evaluate where you’re at and map out our next course of action.
For clients who want to get learners, this means our next step after the practice phase is another push phase. For those ready to build lean muscle, it means preparing for a lean gains phase.
For those that are ready to maintain, it means extending time hanging out and practicing maintenance.
--->Time Frame:
The practice phase is highly individualized as it can last anywhere from weeks to months, depending on the person. Again, it’s highly individualized to where you are at as the client.
The shortest time frame (2 weeks) often comes as a diet break. After this short break, we’ll determine your next goal, whether to get leaner or build muscle. If the goal is to get leaner, this is dependent on your biofeedback and psychological state. Assuming these are in good condition after two weeks of the Practice state, we’ll progress into another Push Phase.
Many of my clients spent thanksgiving throughout the New Year practicing maintenance and were thrilled when they realized they didn’t gain weight over the holiday’s thanks to their new knowledge from the Momentum phase and coaching.
The goal of coaching is always to help you achieve results that are sustainable long term. This means educating you every step of the way is essential to your long-term success.
Conclusion:
This system has worked successfully for many of my clients. It does make the entire process take longer due to the initial and concluding phase. However, it often works much better, more effectively, and more efficiently.
To quote one of my mentors, Jordon Syatt,
Ten years from now, you won’t give a shit what you weigh on <inset today’s date>. You will care about your relationship with food. Focus on building healthy, sustainable habits long term and not trying to accelerate the process short term.
Two other critical factors to whether your diet succeeds or not?
● Accountability
● Structure and a clear plan to follow
My online coaching service provides you with both. At Mack Performance, I firmly believe that the best diet is the one you enjoy while making long-term,objective-based progress.
Together, we’ll create a tailored plan to get you to the physique you’ve always wanted, and expertly guide you through every step of your transformation
If you want expert guidance throughout every step of this method, Click here to apply for online coaching with me.