There is only one real rule in nutrition, exercise and lifestyle and that is DO WHAT WORKS FOR YOU.
Remember that the metabolism will inevitably adapt and if you have not already hit a plateau or had some back slides YOU WILL. The metabolism is constantly in flux, which is why no one program can work forever. That’s why you must master the art of reading your metabolism and adjusting as needed to work with it.
In other words, continue being a detective rather than a dieter.
The two things required for lasting and sustainable weight loss are 1) calorie deficits and 2) hormonal balance.
Calorie deficit boosts weight loss, and SHMEC (sleep, hunger, mood, energy, cravings) tells you about the hormones. Keeping SHMEC in check may be the most important of the two because your metabolism can quickly fall out of balance and start storing fat again.
Focus on the 3 big "rocks," always and forever. They are 1) Diet 2) Movement 3) Exercise. Don't fall prey to the "more is better" mentality in exercise. More is not better, smarter is better. Once you understand that you will not fall for the lie of "all you need to do is exercise more or harder or longer” as this does not work long-term.
Remember there are lots of things in the world of health, fitness and weight loss you will be exposed to, and most are "small rock concerns" -- things like gluten, GMO, organic, and on it goes. Stick to the big rocks first, the other stuff is just sand and pebbles.
After 12 weeks, there are three options for you...
Option #1: Repeat the entire 12-week sequence: This time around you can push yourself harder by squeezing harder, opting for the harder version, or increasing speed and adding the burn out sessions (for those who aren't doing it yet).
Option #2: Move on to Advanced Metabolic Conditioning using weights. Adding additional weights to the regime allows more exercise variation, more specific body part targeting and a different mechanism to achieve the Bs and Hs. You can experiment on your own using a simple set of dumbbells or kettlebells.
Option #3 (Most Popular): One of the best ways to maintain your results (or continue on your journey to your ideal body) is to have a continuous flow of new workouts, recipes, and advice ... to keep your metabolism guessing. It is also essential to get instant help from an expert if you hit an obstacle.
That’s why a significant number of Primers choose to join us at Metabolic Mastery Club, where you’ll get weekly new delicious metabolism-enhancing recipes, new fat-busting workouts with Jade, and weekly research-backed tips for living your healthiest, happiest life.
Click HERE to view a short tour of the Metabolic Mastery Club from Dr. Jonny Bowden or contact our friendly customer service team for more information...