{"version":"1.0","type":"rich","provider_name":"Acast","provider_url":"https://acast.com","height":250,"width":700,"html":"<iframe src=\"https://embed.acast.com/$/6372fa8ca3591500118d4736/663c2d9858fda10012021a41?\" frameBorder=\"0\" width=\"700\" height=\"250\"></iframe>","title":"The 4 Phases The Only Guide You'll Ever Need","description":"<p>I guide you through the four-phase approach to sustainable body transformation. I explain each phase—the Fat Loss Phase, the Muscle Growth Phase, the Body Fat Reduction Phase with Increased Metabolic Rate, and the Maintenance for Life Phase—in detail. I explain what you need to do in each phase to achieve your goals, why the four-phase approach is important, and how it allows you to lose fat sustainably.</p><p><br></p><p>In this episode, I discuss:&nbsp;</p><ul><li>[00:00] Intro</li><li>[00:24] The four phases of body transformation</li><li>[03:07] Why we do body transformation in phases</li><li>[05:33] Phase 1: Fat loss</li><li>[06:03] Setting your calorie goal</li><li>[08:10] Importance of protein intake</li><li>[09:22] Components of daily energy expenditure</li><li>[10:08] Hormone optimization and its impact on metabolism and body composition</li><li>[11:02] How to calculate your protein goal</li><li>[12:18] Understanding the underlying values behind these goals</li><li>[13:02] The importance of non-exercise activity for fat loss</li><li>[15:55] Myths about calorie tracking and protein intake</li><li>[16:19] Role of fiber in satiety and calorie control</li><li>[17:43] Reason behind intentionally slowing down weight loss</li><li>[20:41] Why you need to lift weights in Phase 1</li><li>[22:33] Why you shouldn't compare your progress to others</li><li>[24:20] Phase 2: Muscle building phase</li><li>[25:07] How to track your progress</li><li>[26:24] Exercises you can do in Phase 2</li><li>[31:13] Why is phase 2 the most important phase</li><li>[32:07] Caloric, protein, and fiber intake</li><li>[34:10] Discomfort of progress</li><li>[35:36] Overcoming gym intimidation</li><li>[36:33] Phase 2 is all about gaining muscle tissue</li><li>[39:11] Phase three</li><li>[44:18] Phase four</li><li>[47:34] Flexibility in diet</li><li>[49:35] Importance of setting boundaries in fitness journey</li><li>[52:01] Cardio and fat loss</li><li>[53:33] Taking a holistic approach to weight loss</li><li>[57:10] Wrap-up</li></ul><p><br></p><p><strong>Resources</strong></p><p><br></p><p>If you wanna finally escape dieting culture and get body results that make your ex wish he never mistreated you, <a href=\"https://maverickonlinecoaching.net/revenge\" rel=\"noopener noreferrer\" target=\"_blank\">Click here for the Revenge Body Metabolic Revamp</a></p><p><br></p><p><a href=\"https://www.instagram.com/maverickonlinecoaching/\" rel=\"noopener noreferrer\" target=\"_blank\">Follow Maverick on Instagram</a></p><p><br></p><p><a href=\"https://www.facebook.com/groups/2820119154799436/?ref=podcast\" rel=\"noopener noreferrer\" target=\"_blank\">Join Maverick Online Coaching on Facebook</a></p><p><br></p><p><a href=\"https://www.instagram.com/slaehormonesolutions/\" rel=\"noopener noreferrer\" target=\"_blank\">Follow SLAE Hormone Solutions on Instagram</a></p><p><br></p><p><a href=\"http://slaehormonesolutions.com/\" rel=\"noopener noreferrer\" target=\"_blank\">Website for SLAE Hormone Solution</a></p><p><br></p>","author_name":"Maverick Willett"}