Hello and welcome to this episode of the ESG Fitness podcast. I'm laughing a little bit because

it did a huge countdown for me at the start of there. Five, four, three, two, and then obviously

to one. Anyway, I have many, many questions to answer and still catch up with my incredible Q&A questions from

the Commit Six groups. I'm going to get through as many of those as possible. In the next 30

minutes, you will leave knowing much more than when you started, I hope. Okay, so question one.

Once you hit your target weight or weight you like the look of, can the

program be tailored to physique goals? So the answer to this is yes, it can. When the goal shifts and maybe

you're more focused on like building muscle or performance or maintenance, we can adapt

the program to suit. What mostly would it realize is what got you here will probably also

get you there. So by that, I mean if you're like, right, I'm happy with my current body fat

levels. I don't want to lose any more fat. But I would quite like to build a bit

of muscle. Okay, your training probably isn't going to change that much. And your nutrition probably

isn't going to change that much either. You're going to eat a little bit more. But often when people,

especially if they've dieted in a sensible way and now they've got like to the end of their

diet, you might be adding on like two to 500 calories on average over the week. So it's not going to be like

this huge change in your diet. And this is where a lot of people go wrong when they move from

fat loss maintenance is they think that it's a completely different thing.

And I've told this story before probably numerous times,

but I did, I think the last like proper fat loss phase I did was

after I had back surgeries,

I put on a lot of weight when I hurt my back.

I think I put on about 32, not 32 pounds,

...