8. My Hacks To Reverse Dieting: The 8 Week Hardcore Daily Video Trainer Reboot Series
The Kris Gethin Podcast
Kris Gethin
4.9 • 598 Ratings
🗓️ 20 February 2018
⏱️ 20 minutes
🧾️ Download transcript
Summary
Week 8 of the 8 Week Hard Core Trainer Series!
This episode of the Knowledge and Mileage Podcast discusses how to reverse diet safely and efficiently.
Kris talks about just how to modify your old lifestyle choices in order to ease yourself into the post-training world. This includes lowering your cardio, reintroducing carbohydrates, creating healthier versions of your old favorite foods, and fasting.
This episode is all about understanding what your life looks like healthier and how you can continue helping your body get better.
Reverse Dieting Recap
- Increase carbs by 50 grams per week for 4 weeks. By week 4 you should be eating 200 more grams of carbs than when you finished the Hardcore Trainer.
- Increase fats by 15 grams for two weeks, then increase again by 15 grams for two more weeks. You should keep fats relatively low anyway if you want to maintain your physique.
- Decrease cardio by 10 minutes the first week for a total of 45 minutes in the morning and 45 minutes in the evening. Decrease cardio again the second week by 10 minutes so you're down to 35 minutes in the morning and 35 minutes in the evening. To maintain your physique, you should be doing at minimum 25 minutes of cardio in the morning and 25 minutes in the evening.
- Limit your sugar intake - don't rush to the Cheesecake Factory. Try incorporating natural sugars such as low sugar fruits (berries) in your diet first. For example, you can mix Kaged Muscle Supplements Kasein into a thick pudding and top it off with blackberries, strawberries, cranberries, and blueberries.
Time Stamps- Lowering your cardio during reverse dieting [1:14]
- How to slowly introduce carbohydrates back into your diet [3:29]
- Understanding why you are having cravings at the end of the program and the proper way to reintroduce sweets back into your body [6:26]
- Tricking your eyes and body into thinking you're cheating by making healthier versions of your favorite foods [8:51]
- The benefits of fasting and how to safely go into and out of a fast [12:35]
Related Links/Products Mentioned
Connect with Kris
Instagram - @krisgethin
Transcript
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| 0:00.0 | Hello, ladies and gentlemen, Chris Gethin here, and this is the Knowledge and Mileage Podcast. |
| 0:06.6 | I just got my ass straight from the gym, so I'm all pumped up here. |
| 0:10.2 | Pity you all can't see me. |
| 0:12.0 | I'm looking very short, stocky, but pumped. |
| 0:15.2 | Anyway, let's get straight into this week's episode. |
| 0:19.1 | This is going to be the last episode that covers the |
| 0:22.7 | eight-week hardcore video trainer reboot. I'm giving you additional content, information, |
| 0:28.3 | hacks, secrets, whatever you want to call it, for those of you that are following this video |
| 0:33.9 | series. Next week, I will go on to various subject matters, but I will only go on to |
| 0:39.3 | subject matters that you tell me that you want to hear about. So please do comment below. |
| 0:44.9 | Give me your review below, and I would love to get your subscription. So please subscribe to this |
| 0:51.3 | knowledge and mileage podcast, and God, as if I haven't asked for enough, please |
| 0:56.5 | tell your friends, please share this podcast. You guys give me the purpose to be continuous |
| 1:01.9 | with this, so continue to do so and I'll continue to deliver. Right, what have we got today? |
| 1:09.6 | So I put on, I put a post out on my Instagram and asked what you guys wanted me to cover for the last episode of this knowledge and mileage podcast in regards to the eight week hardcore video trainer reboot. And the overwhelming response was reverse dieting. People have a little bit of confusion |
| 1:30.9 | surrounding the way to reverse diet. Should they reverse diet? They don't want to lose all their |
| 1:36.1 | gains and, you know, they don't want to put on all the fat obviously that you've just lost |
| 1:40.3 | over this eight week period. So I'm going to tell you how to reverse diet. Not that I |
| 1:46.4 | reverse diet like this myself, because I don't really care if I put on a little bit of fat after |
| 1:52.9 | a diet, you know, like if I have to stay lean for several months for photo shoots and videos |
| 1:58.0 | and all that sort of stuff, so be it. I'll do that. But if I don't have to, |
| 2:02.0 | I just put on a bit of fat. I'm not too bothered about that. I always find a form and function |
... |
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