What is going on everybody? Welcome back to the Mind Over Macros Podcast, the first episode of

2020. And this is going to be episode one of of So this podcast started in 2019 and this is episode 59 I believe so I was

averaging a little over one per week actually I started late in January of

2019 so yeah just a little over one per week and the goal for

2020 is to continue three episodes per week. So we're gonna hit somewhere in the

range of like 150 to 170 depending on if I'm feeling good and I get some weeks with four

episodes or there may be some with two but I'm an average right around three per week and an interesting topic

to start off 2020 because everybody's going to be talking about losing weight

right you're going to be getting all of these messages about talking about new year

New Year's resolutions and you know committing to your goals and

keeping your promises to yourself and this is the year that you're going to do it.

You wanted this for so long and now we're going to make it happen.

And I actually did a whole episode, the last episode,

about how to do New Year's resolutions the right way, but I thought it would be fun to talk

about reverse dieting and I know some of you are probably tuning out right now because

this is not what you want to hear when it's January and you just

got through the holiday season and you're ready to make some progress. But I'm

telling you that this is such an important topic and it's going to be the key for long-term success.

So when you're looking at 2020, the amount of time that you spend dieting should be a lot less than the amount of time you spend at maintenance.

And coming out of a deficit, coming out of a diet phase and doing it properly

so you actually maintain and sustain the results is so important.

And that's where understanding the reverse dieting process comes into play.

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