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There is a magical unicorn everyone is after in the world of fitness, gaining muscle without adding fat. Adding 20 pounds is awesome, except when you realize half was muscle and the other half was fat.
On a Lean Gains protocol you’ll fast for 16 hours and consume all your calories in an 8 hour window (i.e. Lean Gains won’t magically add 10 pounds in a few months but over the course of a year or more you will see muscle built while fat is staved off. As an example, if you ended your cut at 2000 calories, consuming 180 grams of protein, 175 grams of carbohydrates and 65 grams of fat a day, in a reverse diet you would slowly bring up your fats and carbs by anywhere from 2-5% per week.
Maintaining high insulin sensitivity will help prevent your body from shuttling excess calories off for fat storage and instead shuttle those excess calories off to your muscles for added growth.
You won’t wake up overnight with massive amounts of muscle added but the time invested into either Lean Gains or Reverse Dieting can help you stay leaner far longer. Looking to sign up for archery lessons, boxing lessons, swimming lessons, ice skating lessons or personal training sessions? Want to burn more calories and trick your body into burning more calories without thinking about it? I was recently asked a series of archery questions by a reporter from the National Post, a Canadian newspaper. No matter how much pregnancy weight you lose initially (many moms find the pounds melt off from breastfeeding and other post-delivery hormonal shifts that boost metabolism), eventually you hit that why aren’t my clothes getting any looser plateau.

The first sight of a sagging postpartum tummy can shock even the slimmest, most self-assured woman.
Using the power of carb cycling, intermittent fasting, and heavy compound movements like squats, deadlifts, weighted chin-ups and pressing movements, Lean Gains can over time help you pack on muscle while sparing fat.
Did you stop at just one meal or have you found yourself continuing to gorge on food for a week or more post diet?
After a couple of weeks, you’ll notice more energy from the increase in calories as well as an improvement in overall training.
Initially on the Reverse Diet you’ll still be in a deficit, so don’t be surprised if you see some continued fat loss, but this is a method you can use to slowly find your proper maintenance level.
The better your insulin sensitivity, the better chance you have of your body shuttling nutrients off for muscle instead of fat storage.
Most women want to return to their pre-pregnancy body as quickly as possible and end up disappointed and depressed when the extra weight seems not only to linger, but also remains distributed differently. The biggest benefit to reverse dieting is it allows you to maintain your prime insulin sensitivity.
Over an 8 to 12 week period as you work back towards maintenance calories, you’ll keep the lean look you worked for and even slowly begin adding lean muscle and instead of fat. Muscle growth takes time and these two methods can help stave off the unwanted bodyfat most bulks seem to pack on. For the first few weeks after my baby was born, I kept her diaper changing station downstairs, which was easier while my body recovered from labor.

This may explain why so many women have trouble losing weight after pregnancy, even if they didn’t have trouble controlling their weight previously. This means you will consume about 300 calories over maintenance on workout days to fuel your workouts and then consume around 500 calories under maintenance on rest days. Reverse dieting can prevent the rebound effect and instead of storing fat help you build more muscle.
If you allow for 4-6 weeks of relatively light post-childbirth activity, a realistic time frame to lose the pounds you gained during pregnancy is 6-8 months.
Therefore, it is best if you simply enjoy the first few weeks with your baby and only start considering losing weight following your six-week postnatal appointment. You’re in a surplus when you need the food to build muscle and in a deficit on the days you are resting to prevent excess fat accumulation. So with that reality check, here are your quick and dirty tips for how to lose weight after childbirth:.

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