Video 4: Comparing The Numbers
Things To Note:
The reason why a 20-25% deficit is recommended is because you don’t want to be in a deficit for too long (see the studies below).
The goal is to lose fat as quickly as you can without starving yourself or losing a bunch of muscle.
The less time you spend in a deficit, the better.
Typically, you get in a deficit (some people call this dieting or “cutting”) for 3 months and spend the rest of the year in a caloric surplus (some people call this gaining or “bulking”) or maintaining your body weight.
That’s the ideal, yearly schedule.
- The longer you’re in a caloric deficit, the more muscle you lose 
- Low calorie dieting increases the stress hormone cortisol. Not fun. 
- Leptin levels, one of the most important hormones responsible for fat loss, drop when in a caloric deficit. This effect is greater when in a deficit for a long-time or a very big deficit! 
Programs Mentioned & That I Recommended in the Past:
- Bigger Leaner Stronger by Mike Matthews
- Shredsmart by Radu Antoniu
- Aggressive Fat Loss Program by Greg O’Gallagher
The Twinkie Diet
The Main Reason You Lost Weight
A Closer Look at Each Diet
Comparing The Numbers
Why It’s Not All About Calories
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