| Easy Weight Loss by Dr John Berardi
Easy Weight Loss by Dr John Berardi
All day long, all across the web, folks are posting questions about why they're not losing weight, why they're not gaining weight, why their body comp isn't changing. They're frustrated, confused, and feeling helpless. However, I believe that for the majority of them, if they just made things simple, progress would follow.
So what do I mean by making things simple? Well, we know that weight loss happens only when the body is in a negative energy balance. And we know that weight gain happens only when the body is in a positive energy balance.
From this knowledge, 2 things can be derived:
1) If you aren't losing...
You're not in a negative energy balance
2) If you aren't gaining...
You're not in a positive energy balance
Of course, it does get a bit more complex than this but again, most get lost in the complexity. So let's keep it simple for now.
Weight Loss
Assuming you're eating Precise Nutrition style, training at least 5 hours per week, and still not losing, the explanation is simple. You're not losing because, for whatever reason, you're not in a negative energy balance.
So you must create one. How can you do that? Well, there are 3 viable ways:
1) Eat less
2) Exercise more
3) Eat less and exercise more
In the end, it's pretty simple, no? Typically I recommend the following strategy (again, assuming you're following PN style eating and training at least 5 hours per week yet have stagnated):
1) Increase exercise volume to 7 hours per week
2) If stagnation occurs again, decrease calories
3) If stagnation occurs again, increase exercise to 9 hours per week
4) If stagnation occurs again, decrease calories
Your upper limit of exercise volume may be 10-12 hours per week so make sure to cap it there while manipulating calories the rest of the way.
This is what we've been saying all along here at OD....you create a calorie deficit and you will lose weight!
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