Episode 19: Maintenance Requires Effort

Listen in as we tackle the art of maintenance. We'll discuss how maintaining is about embracing balance, understanding the various phases of dieting, and staying dedicated to your health goals through every slice of life.

Explore with us the evolving language of healthy living and the psychological impact of labeling our eating habits. As we dissect terms like 'fat loss phase' and 'maintenance,' we introduce the concept of a 'perseverance phase,' a term that captures the ongoing effort needed to sustain a healthy lifestyle. We emphasize the importance of intentional habits, debunk the notion that maintenance means unrestricted eating, and share strategies that help us navigate the challenges of keeping a balanced diet without sacrificing the richness of life.

Wrapping up our conversation, we highlight the possibility of building muscle without surplus calories, challenging the entrenched belief that muscle gain is exclusively tied to a caloric surplus. We stress the significance of personalized maintenance and self-care practices that contribute positively to one's life, offering insights into our own journeys. Tune in for an episode packed with motivation and practical advice for anyone looking to enrich their health and well-being, and don't forget to check out our website and social media for more on how we can support your fitness endeavors.

Episode Summary

(0:00:11) - Thrive in Maintenance (6 Minutes)

This chapter, we explore the concept of maintenance in the fitness journey and clear up some common misconceptions about it. We reflect on personal anecdotes such as Ryan's birthday celebration and the joy of making chocolate chip cookies to highlight life's simple pleasures. In doing so, we emphasize that maintaining fitness and health requires consistent effort, even when not actively in a fat loss phase. We discuss the importance of balance, enjoying treats like cookies while also staying committed to our health goals, and the different diet phases people might go through, like fat loss and maintenance. We underline the message that thriving in a maintenance phase is achievable with the right mindset and dedication.

(0:06:17) - Defining Phases of Healthy Living (11 Minutes)

This chapter explores the evolution of terminology related to eating and dieting, emphasizing the shift from general weight loss to more specific goals like fat loss, muscle building, and maintenance. We reflect on how phrases like 'fat loss phase,' 'bulking,' 'surplus,' and 'maintenance' have become prominent, particularly within the last five years, driven by social media and fitness influencers. We also consider the psychological impact of labeling our eating habits, questioning the necessity of such labels while acknowledging their usefulness in setting intentional goals. Furthermore, we examine the definition of 'maintenance' beyond its fitness context, proposing 'perseverance phase' as a more fitting term to describe the ongoing effort required to sustain a healthy lifestyle. We conclude by highlighting the importance of maintaining healthy habits and the need for continued effort in what we refer to as the 'perseverance phase' of living a balanced life.

(0:16:47) - Healthy Habits for an Abundant Life (12 Minutes)

This chapter explores the concept of living an abundant life through intentional habits, emphasizing that abundance does not equate to a lack of structure or discipline. I discuss the importance of maintaining daily routines, like hygiene, that contribute to overall well-being and how this parallels with intentional eating and macro tracking for weight maintenance. We also touch on the misconception that maintenance means unrestricted eating, highlighting the need for mindfulness in food choices and the value of delayed gratification in various aspects of life, including financial decisions. Moreover, I address the myth that tracking isn't necessary during maintenance, explaining that it can take various forms and remains essential for managing intake. Lastly, I share personal strategies for maintaining a healthy lifestyle, such as limiting dining out and prioritizing protein, to illustrate that even in maintenance, habits from other phases of dieting are still relevant.

(0:28:24) - Maintaining Muscle Without Surplus Calories (13 Minutes)

This chapter focuses on the concept that building muscle doesn't necessarily require being in a caloric surplus or "build" phase. We discuss the effectiveness of putting on muscle at maintenance calories or even during fat loss, challenging the myth that a surplus is essential for muscle gain. The conversation also covers the common misconception that maintenance is a static number on the scale, emphasizing the natural weight fluctuations associated with increased food and carbohydrate intake. We address the psychological aspect of wanting to maintain the lowest weight post-fat loss, and the importance of not being overly reactive to scale changes, instead focusing on other indicators like physical measurements and overall well-being. The importance of setting realistic expectations for maintenance and understanding that a slight weight increase is both healthy and expected is highlighted.

(0:41:37) - Personalized Maintenance for Better Health (1 Minutes)

This chapter we explore the concept of personal maintenance and the importance of choosing self-care practices that enrich your life rather than detract from it. We acknowledge that maintenance efforts vary depending on the individual's goals and the type of body they are aiming to sustain. Emphasizing the significance of making choices that contribute positively to one's life, we offer our final thoughts on the subject. For those seeking further information or interested in our coaching services, we provide directions to our website and social media platforms. Thank you for tuning in to this episode of Training Age.