Two things Layne doesn’t mention that are extremely valuable are: 1. Doing this stretches out the diet and therefore you’re automatically at a lower than starting weight for longer while still having a reason to track 2. The diet breaks spread throughout the diet teach you how to eat at maintenance which is what you’ll have to do once you reach your goal
Been cutting for 4 months and lost about 8% body weight. Its becoming significantly more difficult to cut. After just watching your why diets fail series, I've come to the conclusion that its probably better to create a new metabolic homeostasis before continuing to lose weight. Diet sprints seem like a great way to do this
I lost 300 pounds doing this. 4-6 week cycles of reducing calories more and more and then increasing them slowly back to my TDEE and resting there for several weeks before starting a new cycle. It's taken me about 4 and a half years but I never regained anything more than 10-20 pounds here and there.
awesme man ! May I ask how would you slowly add calories back to TDEE? meaning how long into maintenance phase before you hit those maintenance calories?
Minus 41 likes for having 300 pounds to lose in the first place. Society is now congratulating ppl for doing stupid shit. It’s all backwards, and will not survive much longer.
Funny how you dismissed occasionally regaining up to 20lbs. Most of the health damage is done while gaining weight (calorie surplus, hyperglycemia, hyperinsulinemia, etc) instead of while maintaining an obese weight, although it may not be the case if you are over 400lbs. Anyway, congratulations on you impressive weight loss, keep it up.
Perfect timing! I've been on a 7 week cut using the Carbon App and its been great. This week has been pretty tough though with strength loss and increased fatigue so my new plan is to incorporate a diet break and then give fat loss sprints a go.
For me the transition into and out of a deficit is the hardest part; once I’m a few days in I have my routine and my recipes planned out, so I’m golden. Frequent short breaks don’t sound fun at all, but as I get leaner I may have to put up with them for the physiological benefits.
I'm the same way. During Thanksgiving and Christmas weeks I had two diet breaks and I was anxious the whole time. I was worried about screwing up my diet and not being able to get back on it again. The water weight I gained during those weeks was tough mentally (even though I knew it was just water). I guess it's just a psychological thing. Once I've set up my diet routine, it's pretty easy to keep going and any diet break just feels like I'm wasting time.
@@Mekias That can certainly happen, in a few different ways. Chronic dieters are understandably apprehensive because every time they’ve ended a diet in the past they quickly regained the weight. (It also doesn’t help when you’ve been socialized to see any uptick in the scale as a negative.) Others have trouble adhering to a maintenance goal. They’re not on a mission anymore, so they kinda lose focus and let the good habits slide. For these people coaches will usually recommend performance goals, like getting your first chin-up. You can build a lot of strength when you’re properly fueled. At the same time you’re fighting the physiological drive to regain weight. As Layne describes in his “Why Diets Fail” series, when you lose fat your body tends to increase signals for hunger and cravings so that when food is available again, you’ll eat a bunch and replenish your fat stores. This is why it’s a good idea to take breaks or end fat loss phases _before_ they get too stressful. That way you have some strength left to get you through those first few weeks where you want to eat all the things. As long as it keeps working for me, my workflow is going to be bigger blocks: 4-8 weeks dieting, 4-8 weeks not, repeat as needed.
Sounds like me, frequent short breaks slow down my progress and make me binge. I feel they are a sure path to an eating disorder. I do much better with a consistent routine slowly raising the deficit and then longer diet breaks, when I still had a lot to lose. People are different I guess.
This is kinda what I started doing in late 2019 when working out hard and eating as "clean" as possible was my way of coping with a broken heart. This video comes at the perfect moment to give me the extra little push to go hard for 2-3 weeks now, thank you!
I love this. Especially since as I'm getting older, my weight has 5-6 lb fluctuations during my cycle. My first 2 weeks weight decrease. Then last 10 days weight goes up & then the mental battle begins. This may be the answer to keeping my fat loss on track & helping the mental deflation I get.
Yes I agree, as a women it's so tough w/ the pms changes 2 weeks out of the month. When the body is more tired and stressed. I feel the same...being too rigid around that time isn't beneficial. It feels like it's impossible to be so strict w/ self during those hormone changes. That would actually be a great idea for women, flexible eating going off their cycles. I was diagnosed w/ pmdd so my pms isn't the typical. It feels more intense. I'm so glad I found Laynes channel, cause all the crap out there is too much sometimes. It really could put a lot of pressure on a person. ❤
This is literally the concept I used as a rational for finally downloading the Carbon app. I have reached a point where I needed a Sprint to get down the last 10 pounds I wanted to lose before switching to a muscle mass focus. Using the app I have been Sprinting in a deficit and dropping pounds. Four pounds down and with the app as a guide, I'll get that last six in the coming weeks. I feel the Sprint will be a mainstay of my plans for the future as it really gives goals with flexibility to keep my moods stable as well. Many thanks to Layne and his crew!
I agree. When I'm getting ready for summer, I always take the two step forward, one step back approach rather than a grueling, long term linear diet phase. It works better.
There have been at least two studies on diet breaks, one with a 2 weeks on, 2 off cadence that showed a benefit to metabolic rate, and the other 3 on, 1 off and not showing that benefit. Doc did a video discussing those. ruclips.net/video/XplkrDJ-RLI/видео.html tldw, even if the fat-loss benefits don’t pan out, the researchers in the 3:1 study found that breaks also reduced hunger. If that helps adherence in the real world, that’s a very good thing.
@@tilfliegel That too. I’m not that keen on diet breaks myself because I feel hungriest around days 3-10 after ending a diet. I can understand taking a break for special occasions or if I needed a mental break, but going in and out of a deficit every few weeks would probably be more stressful for me, not less.
I've been doing this kind of strategy recently and love it. I diet during my accumulation weeks then on my deload/rest week I bump calories to maintenance or just above. Also if I get any strong hunger cravings at any time I bump calories to maintenance for that day. It's definitely made dieting a lot easier and the weight has actually been dropping faster that usual as my metabolic rate hasn't seemed to have dropped much at all and it's psychologically easier.
Great points and information. I've been utilizing both fat loss sprints and more traditional styles of caloric deficits over a longer period of time. Although both works, I think the context of the individual is what determines what's best. For someone with a history of disordered eating or new to this whole fitness and health world I think a slower deficit is more appropriate. I.e. appropriate for someone who is trying to create and implement new lifestyle habits. There could be an issue if someone who doesn't have a healthy lifestyle in check or knows how to eat mindfully with a purpose to attempt fat loss sprints. However, for the more experienced person who already has good habits in place I think fat loss sprints might actually be a really good option which allows for a lot of lifestyle flexibility. Great video Layne
From a behavioral science point of view, this makes a ton of sense. I will likely be trialing this with myself and then starting to implement with my clients. This is great stuff.
I've never managed to keep a diet for more than two months now just because of those videos i am getting far more results than ever before thanks a lot my friend you've changed my life god bless you from brazil
NEJM study on long term weight loss/regain and hormonal impacts supports your approach. Caloric deficits for longer percentages of lifetime seem linked to significant hormonal improvement (esp insulin sensitivity). Signed, Member of -100 Club.
You just made Carbon Diet make sense to me. There was no way I was going to be able to eat at the deficit it calculated for me, without a couple of beiges. But now I know why.... This video is long overdue. P.S. I just reactivated my subscription!!!
Well, I have not come up with fat loss sprints expression, but I usually do this as a standard for a while. Reason being that after years of training, I noticed long cutting periods are quite ineffective on the long term. There is no other way around, you have to cut carbs to cut calories, cutting carbs means less energy, less energy means less weight and less weight... less muscle. So for instance, now I am at around 15% bf (my ideal bf for maingaining as Greg defines) but for summer I prefer my look around 12% bf. I could start a cut phase in March up to May to lost those 3% bf but I know by experience 3 months cut will mean around 20% drop in stregth and loss of muscle. I tried in the last 2 years this spring approach with 2 weeks cut phase, 1 week surplus (increasing carbs only) and I although I don't see any gains in strength, at least I don't lost any, it's wayyyy easier to go this way and in my case I can say wayyy more effective at keeping muscle.
I never cut carbs. I prefer cutting out the fats and keeping in my lovely carbs. Carbs are king for keeping muscle and gym performance and fats i eat at absolute bare physical minimum (essential fats)
I did this/ do this. My body is really bad with long periods of deficits (I wake up at night already on a 300 deficit), so two years ago I figured that I would go into a big deficit for 2-2,5 weeks and than eat on maintenance energy intake again for a couple of weeks. (3-4) Interesting enough I noticed that during maintenance periods I could keep the weight off quite effortlessly. I've done it a couple of times and I'm in a loss period again now. It's a difficult 2 weeks, but then I've lost a decent amount of weight and I can go maintenance again and sleep decently :p
Thats literally what I did to lose 150lbs! Stopped doing it cause I thought it “wasn’t healthy”. Ive still got 100ish to lose so Im gonna definitely get back on that.
I read about fat loss sprints from Christian Thibaudeau.. Fat loss sprints->Maintenance and repeat till you reach your goal. FREAKING love them! Lane any thoughts on coaches that preach go into a surplus to “build your metabolism” even if someone has a lot of fat to lose? Have an awesome day!
I've been doing this for the last 6 months. I've had a great deal of success with it and it's how I prefer to lose fat. I didn't know there was a name for it!
This is definitely the future. I do 6-12 weeks in a deficit and a 2 week diet break depending on how deep I am in a cut. It usually takes me 3-4 weeks when I start a cut to get into the groove of it and have my taste buds adapt a bit.
I appreciate so much that you admit you are taking liberties with the research. I think it makes total sense to do this and it's how I like to do it myself.
Yea, I have to lose the last 10 pounds to reach my goal. It’s super hard when individuals are that close to lose the last bit of fat. I prefer to go hard with my diet for 4 weeks or so then take 2 weeks of maintenance break!
I've been doing this combined with fasting as the way to control calories. Currently doing 36 hours over Monday, then 24 on Wednesday, and Friday. Doing 3 weeks if that and then will go back to normal eating for a while to even out. If I start to creep up because my gluttony gets the best of me I just do another fast week or two and re-assess. I wouldn't call what I eat a 'diet' or even a plan per-say. More like when you're driving down the highway and you have to nudge the wheel once in a while or you'll drift off course... It's just little nudges to keep on target.
Hey Layne, love the channel! Any chance you could do a video on heart rate variability? I’m struggling to work out if this is a valuable metric of performance. The studies I’ve seen seem point to a high variability between athletes so I can’t really tell if it’s strongly indicative of anything and if modifying it will enhance performance. All in all, pretty confused. Take care and thanks for all the quality information. I’ve learned a lot from your work.
I love aggressive cutting, I used them last year with great success. Martin MacDonald was an advocate who really convinced me it wouldn't result in major muscle loss.
Hey Layne! Love your videos and your Instagram feed. I actually signed up for Carbon a while back. I teach AV Production and noticed you’ve got what looks like a wireless Rode mic. Solid choice for clear vocal audio! If ever decide you don’t want to see the mic in the shot, you could invest in shotgun condenser mic and put it on a stand with a long rod pointed at your face. That way you don’t have to wear any “gear” and you’ll more like just a dude talking. Love your stuff man!
Great info. I've been doing something sort of like this as well. I would be on a lower calorie cut until I feel like I'm plateauing, usually around the 15lb loss mark. Then I'd eat at maintenance or possibly slightly higher for about a week which I would also make into a mini-bulk. I've noticed that my weight stays about the same or I might add another 1lb or 2lbs but it's like the stock market: slight corrections help build momentum and I'm ready to get back to it more aggressively with more results than if I'd just toughed it out in a linear fashion.
Hey Layne, thanks for the great content. Both you and Mike Israetel are my go-to for fitness and diet education. Mike claims that after a cutting phase, you should have a maintenance phase for about the same length of time that you cut. Would you agree with that for longer cutting phases?
I've had good success with long diet phases and long breaks. And bad experiences with sprinting and short breaks. You have to find out what works better for you.
Hey! I've been talking about "fat loss sprints" and proper "cool downs" (aka reverse diets) for a pretty long time Layne...I'll have my trademark attorney give yours a ring :)
Great video. I've been helping my clients with this and the results have been really good. Fits into 'life' nicely for most people, and they reach the goal weight. Keeping up the great work 👍
Interesting video. I've been hearing more and more about Intermittent fat loss over the last two years. Fat loss intervals I call them. I come from the old school 500/cal def/per day continuous approach, but as it so many things related to the body, intervals of intense effort vs long sustained, -- seem to be another way, and possibly a superior way. Thanks for the video.
I love this idea personally. Bringing calories back up for a period. But I’ve found with clients, when I say diet break I bring calories up and they start going way too hard eating whatever. So I’ll say it’s an excellent idea, and does work. Just be careful who you use it with. Qualify the candidate.😁
Thats how i been doing it for a long time: 1: pushing fase = 1k cals deficit. Fatloss galore. For 3 weeks maximum 2: maintenance fase = spend 90% of my time here. And since its maintenance i dont gain any fat and keep looking lean as a cock whilst eating 400 to 500gr of carbs daily. Its great. Thats it. And if i ever overeat and slip i simply do 2 week pushing fase to get cut again quickly and back into maintenance
Sounds like even the hardest proponents of classic gym cut dieting are going the prolonged fasting route, which is the ultimate fat-loss sprinting. I don't know of any studies or mechanistic explanations showing that this type of cutting is messing your hormones even a little bit, compared to the way prolonged calorie deficit massively does.
Hey Layne, love your content. Glad you continue to push great information. My question is once you do the .8-1% deficit for 1-4 weeks go back to maintenance for 1-2 weeks and continue this cycle until you lose your desired amount of body weight, how would you calculate your new maintenance calories, or would you simply go back to the maintenance you were using during this "sprint" cut
During your deficit phase, if you were losing 1 pound a week, then add 500 calories a day for maintenance (500x7=3500 cal which is 1 pound). Or, you can consider every pound equivalent to 30 calories, so your maintenance would be calculated by your previous maintenance minus the calories per pound you lost. Or, what I do is just weight myself every morning and eat the amount of food that maintains my weight over several days, keeping in mind a gain of a couple of pounds from water/food weight when coming off a diet
Layne introduced me to diet breaks. I love em.....been on a break going on 6 years now!!
🤣🤣
Lmfao! Keep up the commitment 👏
Lmaooo me too bro!
Man my diet break's been about 6 years as well.
Im on 8 year bulking cycle
Two things Layne doesn’t mention that are extremely valuable are:
1. Doing this stretches out the diet and therefore you’re automatically at a lower than starting weight for longer while still having a reason to track
2. The diet breaks spread throughout the diet teach you how to eat at maintenance which is what you’ll have to do once you reach your goal
Been cutting for 4 months and lost about 8% body weight. Its becoming significantly more difficult to cut. After just watching your why diets fail series, I've come to the conclusion that its probably better to create a new metabolic homeostasis before continuing to lose weight. Diet sprints seem like a great way to do this
Absolutely. I wouldnt cut more then 6 weeks or even less. Never over.
@DarkoFitCoach is this to avoid metabolic adaptation?
I lost 300 pounds doing this. 4-6 week cycles of reducing calories more and more and then increasing them slowly back to my TDEE and resting there for several weeks before starting a new cycle. It's taken me about 4 and a half years but I never regained anything more than 10-20 pounds here and there.
awesme man ! May I ask how would you slowly add calories back to TDEE? meaning how long into maintenance phase before you hit those maintenance calories?
Nice work!
Minus 41 likes for having 300 pounds to lose in the first place. Society is now congratulating ppl for doing stupid shit. It’s all backwards, and will not survive much longer.
Amazing!
Funny how you dismissed occasionally regaining up to 20lbs. Most of the health damage is done while gaining weight (calorie surplus, hyperglycemia, hyperinsulinemia, etc) instead of while maintaining an obese weight, although it may not be the case if you are over 400lbs.
Anyway, congratulations on you impressive weight loss, keep it up.
Perfect timing! I've been on a 7 week cut using the Carbon App and its been great. This week has been pretty tough though with strength loss and increased fatigue so my new plan is to incorporate a diet break and then give fat loss sprints a go.
Is this app free?
For me the transition into and out of a deficit is the hardest part; once I’m a few days in I have my routine and my recipes planned out, so I’m golden. Frequent short breaks don’t sound fun at all, but as I get leaner I may have to put up with them for the physiological benefits.
I'm the same way. During Thanksgiving and Christmas weeks I had two diet breaks and I was anxious the whole time. I was worried about screwing up my diet and not being able to get back on it again. The water weight I gained during those weeks was tough mentally (even though I knew it was just water). I guess it's just a psychological thing. Once I've set up my diet routine, it's pretty easy to keep going and any diet break just feels like I'm wasting time.
@@Mekias That can certainly happen, in a few different ways. Chronic dieters are understandably apprehensive because every time they’ve ended a diet in the past they quickly regained the weight. (It also doesn’t help when you’ve been socialized to see any uptick in the scale as a negative.)
Others have trouble adhering to a maintenance goal. They’re not on a mission anymore, so they kinda lose focus and let the good habits slide. For these people coaches will usually recommend performance goals, like getting your first chin-up. You can build a lot of strength when you’re properly fueled.
At the same time you’re fighting the physiological drive to regain weight. As Layne describes in his “Why Diets Fail” series, when you lose fat your body tends to increase signals for hunger and cravings so that when food is available again, you’ll eat a bunch and replenish your fat stores. This is why it’s a good idea to take breaks or end fat loss phases _before_ they get too stressful. That way you have some strength left to get you through those first few weeks where you want to eat all the things.
As long as it keeps working for me, my workflow is going to be bigger blocks: 4-8 weeks dieting, 4-8 weeks not, repeat as needed.
Sounds like me, frequent short breaks slow down my progress and make me binge. I feel they are a sure path to an eating disorder. I do much better with a consistent routine slowly raising the deficit and then longer diet breaks, when I still had a lot to lose. People are different I guess.
I’m in the same boat as you. I get into a rhythm when dieting. So my diet break is usually every 6-12 weeks. Usually it’s a 2 week diet break.
This is kinda what I started doing in late 2019 when working out hard and eating as "clean" as possible was my way of coping with a broken heart. This video comes at the perfect moment to give me the extra little push to go hard for 2-3 weeks now, thank you!
I love this. Especially since as I'm getting older, my weight has 5-6 lb fluctuations during my cycle. My first 2 weeks weight decrease. Then last 10 days weight goes up & then the mental battle begins. This may be the answer to keeping my fat loss on track & helping the mental deflation I get.
Yes I agree, as a women it's so tough w/ the pms changes 2 weeks out of the month. When the body is more tired and stressed. I feel the same...being too rigid around that time isn't beneficial. It feels like it's impossible to be so strict w/ self during those hormone changes. That would actually be a great idea for women, flexible eating going off their cycles. I was diagnosed w/ pmdd so my pms isn't the typical. It feels more intense. I'm so glad I found Laynes channel, cause all the crap out there is too much sometimes. It really could put a lot of pressure on a person. ❤
Clicked for sprints but left with more fat loss knowledge. Thanks Layne!
This is literally the concept I used as a rational for finally downloading the Carbon app. I have reached a point where I needed a Sprint to get down the last 10 pounds I wanted to lose before switching to a muscle mass focus. Using the app I have been Sprinting in a deficit and dropping pounds. Four pounds down and with the app as a guide, I'll get that last six in the coming weeks. I feel the Sprint will be a mainstay of my plans for the future as it really gives goals with flexibility to keep my moods stable as well. Many thanks to Layne and his crew!
I agree. When I'm getting ready for summer, I always take the two step forward, one step back approach rather than a grueling, long term linear diet phase. It works better.
Interesting. Will you be doing a study on this? I'd be interested in seeing how it stacks up to a continuous deficit.
There have been at least two studies on diet breaks, one with a 2 weeks on, 2 off cadence that showed a benefit to metabolic rate, and the other 3 on, 1 off and not showing that benefit. Doc did a video discussing those.
ruclips.net/video/XplkrDJ-RLI/видео.html
tldw, even if the fat-loss benefits don’t pan out, the researchers in the 3:1 study found that breaks also reduced hunger. If that helps adherence in the real world, that’s a very good thing.
You don't need a study, the individual response is too widly spread. Do what works best for you.
@@tilfliegel That too. I’m not that keen on diet breaks myself because I feel hungriest around days 3-10 after ending a diet. I can understand taking a break for special occasions or if I needed a mental break, but going in and out of a deficit every few weeks would probably be more stressful for me, not less.
I've been doing this kind of strategy recently and love it. I diet during my accumulation weeks then on my deload/rest week I bump calories to maintenance or just above. Also if I get any strong hunger cravings at any time I bump calories to maintenance for that day. It's definitely made dieting a lot easier and the weight has actually been dropping faster that usual as my metabolic rate hasn't seemed to have dropped much at all and it's psychologically easier.
I just got a Layne video as the 2nd ad on this video.
Great points and information. I've been utilizing both fat loss sprints and more traditional styles of caloric deficits over a longer period of time. Although both works, I think the context of the individual is what determines what's best. For someone with a history of disordered eating or new to this whole fitness and health world I think a slower deficit is more appropriate. I.e. appropriate for someone who is trying to create and implement new lifestyle habits. There could be an issue if someone who doesn't have a healthy lifestyle in check or knows how to eat mindfully with a purpose to attempt fat loss sprints. However, for the more experienced person who already has good habits in place I think fat loss sprints might actually be a really good option which allows for a lot of lifestyle flexibility. Great video Layne
This has probably been the most efficient and effective video for me on fat loss. It just makes so much sense, awesome content 💪🏽
Thanks for the information. Will you do a video on how to do this method in the Carbon app?
From a behavioral science point of view, this makes a ton of sense. I will likely be trialing this with myself and then starting to implement with my clients. This is great stuff.
I think you just sold me on the app. Ive been on the fence for awhile now but I like the idea of sprints. It works with my personality.
I've never managed to keep a diet for more than two months now just because of those videos i am getting far more results than ever before thanks a lot my friend you've changed my life god bless you from brazil
The timing on this! I just started doing this but had no name for it. Great content!
You could do this with a few extended fasts (48-72hrs) over a 2-4 week period seems easier then having to eat super low calories throughout the week.
NEJM study on long term weight loss/regain and hormonal impacts supports your approach. Caloric deficits for longer percentages of lifetime seem linked to significant hormonal improvement (esp insulin sensitivity).
Signed, Member of -100 Club.
Fantastic Video! Thank you 🙏🏼
You just made Carbon Diet make sense to me. There was no way I was going to be able to eat at the deficit it calculated for me, without a couple of beiges. But now I know why....
This video is long overdue.
P.S. I just reactivated my subscription!!!
Well, I have not come up with fat loss sprints expression, but I usually do this as a standard for a while. Reason being that after years of training, I noticed long cutting periods are quite ineffective on the long term. There is no other way around, you have to cut carbs to cut calories, cutting carbs means less energy, less energy means less weight and less weight... less muscle. So for instance, now I am at around 15% bf (my ideal bf for maingaining as Greg defines) but for summer I prefer my look around 12% bf. I could start a cut phase in March up to May to lost those 3% bf but I know by experience 3 months cut will mean around 20% drop in stregth and loss of muscle. I tried in the last 2 years this spring approach with 2 weeks cut phase, 1 week surplus (increasing carbs only) and I although I don't see any gains in strength, at least I don't lost any, it's wayyyy easier to go this way and in my case I can say wayyy more effective at keeping muscle.
I never cut carbs. I prefer cutting out the fats and keeping in my lovely carbs. Carbs are king for keeping muscle and gym performance and fats i eat at absolute bare physical minimum (essential fats)
Very helpful and insightful layne. Good video!
Also ACTUAL sprints like hill sprints are a great fat loss exercise! Pick a hill that takes 30-60s to sprint up, walk back down and repeat 5 times.
At the end of the day “adherence is key.” Yes! All about what you can actually stick to 💯
This concept is incredible! ✊🏽 Layne this is much appreciated!
I did this/ do this. My body is really bad with long periods of deficits (I wake up at night already on a 300 deficit), so two years ago I figured that I would go into a big deficit for 2-2,5 weeks and than eat on maintenance energy intake again for a couple of weeks. (3-4) Interesting enough I noticed that during maintenance periods I could keep the weight off quite effortlessly. I've done it a couple of times and I'm in a loss period again now. It's a difficult 2 weeks, but then I've lost a decent amount of weight and I can go maintenance again and sleep decently :p
Cool! Are your maintenance calories based on your starting body weight, or your new body weight?
@@sonja4164 new weight, otherwise it's not maintenance.
@@elisenieuwe4649 thanks. I've seen conflicting info. I figured as much but I want to make sure.
I’m guessing you don’t have a lot of fat to lose
I think near summer we need a fat loss educational series
I completely agree I prefer fat loss sprints as it allows one to be more dialed in as it only requires a few weeks of adherence.
I eat the carnivore diet at 54 years old. Lost 25 pounds since this past December. Feeling the best, super energy.
Thats literally what I did to lose 150lbs! Stopped doing it cause I thought it “wasn’t healthy”. Ive still got 100ish to lose so Im gonna definitely get back on that.
Awesome! You got this don’t give up!
I read about fat loss sprints from Christian Thibaudeau.. Fat loss sprints->Maintenance and repeat till you reach your goal. FREAKING love them!
Lane any thoughts on coaches that preach go into a surplus to “build your metabolism” even if someone has a lot of fat to lose?
Have an awesome day!
I'd like to know the answer to that question too.
Slight surplus of 300cals or so on maintenance fase is great for building muscle and no fat gain
Diet cycle, two weeks at 60% of maintenance then two weeks of 100%
I've been doing this for the last 6 months. I've had a great deal of success with it and it's how I prefer to lose fat. I didn't know there was a name for it!
I've been doing this for a very long time, with one exception that I don't go in a deficit that's bigger than 500 kcal. Great vid!
haha i wont diet longer than 3-4 weeks and that's pushing it!! thanks for keeping us in the loop! you're the GOAT laybe!
This is definitely the future. I do 6-12 weeks in a deficit and a 2 week diet break depending on how deep I am in a cut. It usually takes me 3-4 weeks when I start a cut to get into the groove of it and have my taste buds adapt a bit.
Please do more videos on this topic!
Thank you for all the great information you put out way more helpful than other youtubers.
How does this guy does not have a million subscribers I don’t understand
I appreciate so much that you admit you are taking liberties with the research. I think it makes total sense to do this and it's how I like to do it myself.
Yah I’m a big fan of fat gain sprints. Hits the spot every time!
Yea, I have to lose the last 10 pounds to reach my goal. It’s super hard when individuals are that close to lose the last bit of fat. I prefer to go hard with my diet for 4 weeks or so then take 2 weeks of maintenance break!
I've been doing this combined with fasting as the way to control calories. Currently doing 36 hours over Monday, then 24 on Wednesday, and Friday. Doing 3 weeks if that and then will go back to normal eating for a while to even out. If I start to creep up because my gluttony gets the best of me I just do another fast week or two and re-assess.
I wouldn't call what I eat a 'diet' or even a plan per-say. More like when you're driving down the highway and you have to nudge the wheel once in a while or you'll drift off course... It's just little nudges to keep on target.
Hey Layne, love the channel! Any chance you could do a video on heart rate variability? I’m struggling to work out if this is a valuable metric of performance. The studies I’ve seen seem point to a high variability between athletes so I can’t really tell if it’s strongly indicative of anything and if modifying it will enhance performance. All in all, pretty confused. Take care and thanks for all the quality information. I’ve learned a lot from your work.
Thank you for the high quality information and examples. I also like the app so far.
Agree I find this so much easier psychologically, aggressive short term and more visible results!
Once you lose a lot of weight (in my case 160lbs) - 12 weeks in a moderate deficit is nothing. Thanks for the tools to keep if off too!
Okay ill try it right away
I love aggressive cutting, I used them last year with great success. Martin MacDonald was an advocate who really convinced me it wouldn't result in major muscle loss.
Hey Layne! Love your videos and your Instagram feed. I actually signed up for Carbon a while back.
I teach AV Production and noticed you’ve got what looks like a wireless Rode mic. Solid choice for clear vocal audio! If ever decide you don’t want to see the mic in the shot, you could invest in shotgun condenser mic and put it on a stand with a long rod pointed at your face. That way you don’t have to wear any “gear” and you’ll more like just a dude talking.
Love your stuff man!
Great info. I've been doing something sort of like this as well. I would be on a lower calorie cut until I feel like I'm plateauing, usually around the 15lb loss mark. Then I'd eat at maintenance or possibly slightly higher for about a week which I would also make into a mini-bulk. I've noticed that my weight stays about the same or I might add another 1lb or 2lbs but it's like the stock market: slight corrections help build momentum and I'm ready to get back to it more aggressively with more results than if I'd just toughed it out in a linear fashion.
Hey Layne, thanks for the great content. Both you and Mike Israetel are my go-to for fitness and diet education. Mike claims that after a cutting phase, you should have a maintenance phase for about the same length of time that you cut. Would you agree with that for longer cutting phases?
I'd have to understand his reasoning
Good question
He says it's to get rid of diet fatigue and get your metabolism back to normal
I've had good success with long diet phases and long breaks. And bad experiences with sprinting and short breaks. You have to find out what works better for you.
@@tilfliegel I'm the same
Hey! I've been talking about "fat loss sprints" and proper "cool downs" (aka reverse diets) for a pretty long time Layne...I'll have my trademark attorney give yours a ring :)
This is a great concept, thank you!
Great video.
I've been helping my clients with this and the results have been really good. Fits into 'life' nicely for most people, and they reach the goal weight.
Keeping up the great work 👍
He's right on. I plan my "aggressive" sprints ahead if time when I'm in a good mood
As always, great content Layne.
4:40 i also do this M-F deficit with *slight* carb refuel on weekends (usually just Saturday breakfast). Easy for me to adhere to.
dude, I think this is exactly what I am looking for!
Interesting; I m thinking to do this for my next bodybuilding competition. Having like a 20 week prep with diet breaks instead of 12 weeks.
I love you Dr. Norton
Works for me. let’s me better assess my energy levels & needs with deficits & maintenance phases because it changes over time
This gave me some hope, because I friggin hate dieting down.
I have ADHD and haven't been able to maintain any plan longer than a month. I think this structure will help.
Can’t run away from your fat, it will always follow you home
Thank you so much. This is super helpful.
Rusty Moore's Visual Impact Fat Loss Boost is working for me. 14 day sprints.
Absolutely great video 👏 👏
Sounds like Lyle McDonald's Rapid Fat Loss diet
This is great, thanks for sharing
Great info! I like this idea!
Can’t wait to try this
Interesting video. I've been hearing more and more about Intermittent fat loss over the last two years. Fat loss intervals I call them. I come from the old school 500/cal def/per day continuous approach, but as it so many things related to the body, intervals of intense effort vs long sustained, -- seem to be another way, and possibly a superior way. Thanks for the video.
I think thos type of weight loss approach iz good for people learn very important thing. Which is maintenence.
Plus I feel it preserves muscle mass better
For me, I diet hard during the week and do maintenance during the weekend.
Thanks lane I needed this
I love this idea personally.
Bringing calories back up for a period. But I’ve found with clients, when I say diet break I bring calories up and they start going way too hard eating whatever. So I’ll say it’s an excellent idea, and does work.
Just be careful who you use it with. Qualify the candidate.😁
Diet break is wrong word. Gives assholes idea they can binge. Maintenance fase is better or caloric maintenance.
A “Fat loss time lapse” would be a much better name
Thats how i been doing it for a long time:
1: pushing fase = 1k cals deficit. Fatloss galore. For 3 weeks maximum
2: maintenance fase = spend 90% of my time here. And since its maintenance i dont gain any fat and keep looking lean as a cock whilst eating 400 to 500gr of carbs daily. Its great.
Thats it. And if i ever overeat and slip i simply do 2 week pushing fase to get cut again quickly and back into maintenance
Sounds like even the hardest proponents of classic gym cut dieting are going the prolonged fasting route, which is the ultimate fat-loss sprinting.
I don't know of any studies or mechanistic explanations showing that this type of cutting is messing your hormones even a little bit, compared to the way prolonged calorie deficit massively does.
Fasting is suboptimal for muscle and performance. Nutrients and carbs are needed daily
I’ve always wondered if this approach to gaining weight would favor muscle growth or if it doesn’t matter at all
Layne, you OG rocking the pager
Wow, this is great. I think this is my solution.
It was actually joe Donnelly and myself while we were at the olympia almost a decade ago and you were with us lol joe was there for scitech
Thank you
😄Wow, I had never heard about "Burt Days" until this video...
I'm more familiar with "Berf Days"!
Now, let's talk about Fat Gain Sprints...
It's kinda similar to the MATADOR eating protocol
Doncha love science 🧬🙌🏻🙌🏻🙌🏻
A minute and a half in I'm wondering when he was going to start talking about what warmups and distance he recommends.
Great video. I am just excited it isn't actual sprinting. ;)
Quality content I do that in the week Lower calories in the week and more for events and weekends. I find it simple and effective
Hey Layne, when is the diet break feature coming out on Carbon?
Hey Layne, love your content. Glad you continue to push great information. My question is once you do the .8-1% deficit for 1-4 weeks go back to maintenance for 1-2 weeks and continue this cycle until you lose your desired amount of body weight, how would you calculate your new maintenance calories, or would you simply go back to the maintenance you were using during this "sprint" cut
During your deficit phase, if you were losing 1 pound a week, then add 500 calories a day for maintenance (500x7=3500 cal which is 1 pound). Or, you can consider every pound equivalent to 30 calories, so your maintenance would be calculated by your previous maintenance minus the calories per pound you lost. Or, what I do is just weight myself every morning and eat the amount of food that maintains my weight over several days, keeping in mind a gain of a couple of pounds from water/food weight when coming off a diet
you could just use our app which does it for you
Just go back on maintenance calories. If u lose weight add 250 and if u gain remove. Its easy and just keep.tracking