#294 - How to train when in a calorie deficit with Craig McDonald

In this episode we break down the importance of maintaining muscle, the role of mechanical tension, and strategies to manage hunger while in a calorie deficit.

🌟 Strategies for Maintaining Muscle During Fat Loss:

We discuss how crucial it is to maintain muscle while in a calorie deficit. Craig explains why your training approach needs to change from a muscle gain phase to a fat loss phase, focusing on sending the right signals to your body.

💪 The Importance of Mechanical Tension:

Learn about mechanical tension and why it's essential for muscle growth. Craig details how lifting heavier weights and training close to failure can create the necessary mechanical tension to stimulate muscle retention and growth.

🍏 Managing Hunger and Nutrition:

Sticking to a calorie deficit can be tough, especially when hunger strikes. We explore the best food compositions, meal spacing, and protein intake strategies to keep you feeling full and satisfied. Craig shares common mistakes people make in a fat loss phase and how to avoid them.

🧠 Mindset and Consistency:

We talk about building and maintaining healthy habits, and why your identity and mindset play a huge role in your success. I share my personal experiences and tips on staying focused, avoiding distractions, and keeping on track.

📱 New Group Coaching Program:

Exciting news! We’ve launched our new group coaching program and app. We’re thrilled with the feedback and the community we’re building. Craig and I discuss how this program can support you with live calls, direct messaging, and a platform for constant guidance and feedback.

📝 Real Success Stories:

Hear from real women in our program who are seeing amazing body composition changes and finally breaking free from the dieting cycle. These stories are so inspiring and show that with the right approach, anyone can achieve their body and health goals.

RESOURCES + LINKS

Rebuild Your Metabolism Method: 28 Day Challenge

Learn more about our Winatlife Coaching options

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Kitty Blomfield @kittyblomfield

Craig McDonald @iamcraigmcdonald

SHOW NOTES

[00:21] Catching up: Life updates and plants in Dubai.

[04:04] Launch of new group coaching program and app.

[05:19] Discussion on training during a fat loss phase.

[05:27] Importance of maintaining muscle during a calorie deficit.

[06:13] Addressing hunger and nutrition in a deficit.

[09:00] Strategies for maintaining muscle mass.

[11:46] Adjusting training volume in a fat loss phase.

[14:25] Advice for new lifters and body recomposition.

[16:26] Understanding body fat percentage and muscle growth.

[18:32] Benefits of being strong and active.

[22:23] Creating a robust, energy-intensive system through consistent habits.

[23:02] Building habits and staying consistent.

[24:06] Personal experiences and maintaining routine during stressful times.

[26:33] Final thoughts and encouragement to listen.