Many people make the decision to follow the EM2WL lifestyle, and then head out to seek a local Certified Personal Trainer to assist them on their journey. However, merely days into the training (sometimes even after the first session) they will come back to us in a state of confusion, because they have received conflicting information and don’t know which to follow. As a trainer, I’ve made a couple of observations of how some (including myself) do things differently from most. Knowing the different schools of thought can help you to interview & pick the personal trainer that is best for you.
Work Harder
Most trainers know that they have a limited amount of time to make an impact. The client needs to see results, and they need to see them fast, or else they are quickly moving on. Most of the “stay the course,” “be consistent,” “trust the process” lines that we throw out there are not often used in mainstream training, because, quite frankly, clients don’t want to hear it. A personal trainer that wants a client to keep coming back for more has to achieve a LOT in a small amount of time, or at least enough to make an impact. So one way to do this is to work you very hard within the first few sessions, so that you can see that you work much harder with them, than you did before they came into the picture. Often, a bit more cardio than necessary may be thrown in for good measure, to make sure that you feel “worked.”
Eat Less
Another way a personal trainer can make that impact, is by telling you that your current cal intake (whatever it may be) is too high. This lowering of cals is almost a guaranteed drop in lbs within the first week or so, simply because the cals were high(er), and now they’re not. Having such a significant drop in lbs within the first week or so will buy the trainer MUCH more time with that client, because they have earned their trust. If they can quickly get you to drop weight, then long after you’ve stopped going to them, and gained the weight back, (because you’ve gone back to eating normal, and working out in your regular manner) you’ll always remember how you had “better” results when you worked with them. You’ll go back (at your higher cal intake) they will have you drop calories (again), while kicking your butt with the workouts. So as long as you stay with them, and dependent on them, you both “win.”
Business is business
I can’t knock the trainers that use these methods, because, quite honestly, they are very lucrative. But, ethically, I just can’t do it. I don’t mind showing a person that they can work harder than they have been, but I’d never recommend more exercise, or less food, than is necessary. My goal as a trainer (and the type of trainer I suggest you look for when interviewing) is to allow a person to develop a plan of attack that will fit into their lives, and that will apply long after our session is over. A client needs to become self-sufficient, and know what to do when the trainer is no longer around. I have no desire to become a persons fad diet.
The true cost
Although it’s harder to look a client in the eye and tell them to do the opposite of everything that they’ve read, and that they shouldn’t expect any results from working with me for at least the first month, it sets the standard for our relationship right off the bat. I let them know that I will not withhold any “secrets” from them in what they need to reach their goals, my tactics are simple: fuel your body, work hard, and stay consistent.
The client needs to be committed to a lifestyle, not just trying to fit into their skinny jeans by next Friday.
There are enough trainers out there that can help them accomplish that, but I am trying to help them fit into their skinny jeans for the rest of their lives. They will leave our sessions armed with info to help themselves and others around them. I may lose a bit more peeps that way, who aren’t willing to wait, but that is fine, because I need to see that the person wants what I’m trying to give, with the same passion that I give it.
Find a personal trainer that empowers you to make your own decisions in due time, and has former clients that have had long-term results, not just *fast* results….. unless that is what YOU want.
Q: I heard you guys discuss cutting and bulking, so I Googled it. I wonder if so much of what I read regarding separating “bulking” with “cutting” is for the bodybuilding, “big muscle” guys/girls. I am a 47 year old, who just wants to lose fat and show definition in my muscles so my body has a nice shape, not be a body builder. As I am working out, I keep wondering, okay, am I suppose to be in “building” mode here? But I still have fat I want to lose. I am more regularly checking the body fat % on my scale (28.2 now).Based on my goals do I need to be eating more?
A: Googling the words “bulking/cutting” will definitely bring up bodybuilding type sites, and visions of men gorging themselves in the name of “building muscle” which is why most women shun it. However, this is not the image that we should first think of. At EM2WL, we often use the terms “bulking” and “cutting” synonymously with “building muscle” and “losing fat,” respectively. These terms are not to be feared, but understood, even if only on their most basic level. Certain goals have an environment in which they thrive best, and yes, “normal” folk (especially, women) would greatly benefit from using such precise strategies. Even in basic personal training studies for how to train “normal” people the exact same process is discussed (it is referred to as “periodization”).
Most women want a certain “look,” but fail to realize that they are not eating enough, or doing the type of workouts required to build muscle. Others, don’t even realize that the “look” that they want requires muscle. Don’t let the terms confuse you. The simplicity of it all is what makes us think there has to be more to it. It doesn’t matter how old you are, in order to build muscle, you have to eat more. The muscle you build will burn the fat 10xs faster than the “mainstream” methods basically spinning your wheels, keeping cals low, and exercise high. You probably already know that you won’t get bulky from lifting weights. But, we also have to remember that it is seriously, excruciatingly, hard for women to pack on muscle, and most highly overestimate how much they have. Seeing as we can only gain a max of .25 lbs of muscle per week, it takes a while to pack on a serious amount of muscle, & most of the “bigger” muscle women have done the bulk/cut process for over a decade to pack on that amount of muscle w/o steroids.
The added benefit of being a “recreational” lifter, is that you “bulk” or “cut” at a schedule that works for you, not according to a contest.Which means that you could bulk a month or a year, depending in what you’re comfortable with (realizing that even a whole year of bulking would still barely put on a MAX of 12lbs of muscle). Plus remember the other benefits, when you go through a bulk, it also helps to reset your metabolism, which means when you go back to your “cut” the weight loss process is much easier (& comfortable due to being able to cut at higher cals than before) and because of the muscle that you were building (that is now scorching fat) you typically don’t have to lose anywhere near the same amount as before.
So fuel properly, and don’t be afraid to lift heavy…you won’t turn into a body builder. Promise. No one ever went to sleep and woke up “too” buff.
Q: I get so overwhelmed thinking about fitness cycles and changing my calories to go with a particular workout mode. It seems like so much work. I don’t really know if I am in any particular “mode” anyway. I just workout 6 days a week, and hope to make healthy eating choices and stay within a reasonable calorie goal. Perhaps that is why I hit plateaus.
A: That’s actually exactly why we hit plateaus. Nothing works forever, you have to be constantly changing, or else your body adapts. It’s nice to have an action plan and incorporate fitness cycles. After a while, it all becomes habit & not really as confusing as it sounds.
Q: I think those phases do just happen naturally sometimes. For me, it is too much to think about to try and “make” them happen. So much is trial and error depending on what my body and life are going through at the moment.
A: You’re right, we do naturally eat in phases anyway, like turkey at Thanksgiving, ham @ Easter.. Or when we go on vacation/holidays we let loose, then when we get home, we tighten up. So planning your workouts to line up w/those times, actually comes more natural than you think. It’s natural to eat less (but better), and get in a little more cardio, etc when it’s nice and warm out, you just wanna be active, & eat fresh produce. Just like its natural to wanna cook/eat a bit more comfort foods, & move around a little less, during colder months. So instead of fighting nature, you’re working with it…basically it’s just making the food work for you, know what I mean?
But (<<<here comes the disclaimer) if you feel like it ain’t broke, don’t try to fix it. If you’ve found what works for you, & you’re happy….that’s all that matters, because the trial and error is the most excruciating part of it all. We’re all different, we all have our own comfort zones, & we all will ultimately do what we feel is best anyway, regardless of what “Kiki says”, lol…..So whatever works for you, work it!
Q:How many weeks should you cut or bulk? I’m so confused as to how low and high I should go. How do I figure it out? I still have a lot of body fat on my thighs that I need to get rid of. I want to build my upper body but think I need to get rid of some of my fat first. Help! What do I do first?
A: When you’re first starting, your Bulk Cut Cycle length can be shorter, until you become more familiar/trusting in the process. I often suggest trying a month of each to start (alternating). As you become more comfortable with bulking, the longer time you can spend in it, the more progress you’ll see. Right now, I do it based on seasons. It’s more convenient for me to bulk during the holidays/cooler months, etc.. It’s much less “mental” for me then, LOL. So, my bulk runs 3-4 months, minimum, right now.
Cutting should be closely monitored and you should try your best not to undo your efforts from your bulk. That’s why I recommend alternating at first. During your cut keep protein levels consistent, cardio moderate (until close to the end), try to let the food do the work, and don’t slash the calories all at once. Give yourself wiggle room as you hit plateaus. My cut is usually during spring, never lasting more than my bulk in length (12-16 weeks is typical). I lose as slow as possible (~.5lb/wk), to prevent muscle loss.
During your bulk, take the opportunity to get your cals as high as possible, without overdoing it (200-300 cals over maintenance is a decent starting point). If you bulk for an extended period of time and find your body adapting to the higher calorie level, try raising them a bit higher to see how your body handles it. This will allow for a metabolism reset, allowing you to cut/maintain at higher levels than before. It’s a beautiful thing to be able to cut/maintain at more relaxed cal levels. Because you are lifting exceptionally heavy during your bulk (with lower reps) your body will be able to put those cals to proper use (vs having to budget them as when you’re in a deficit). A basic way of seeing how much you should eat during your bulk, to start, is to use the EM2WL calculator set to “gain muscle.” Women can gain a max of around .25lbs of muscle each week, so this will supply just the right amount of surplus to make sure minimal fat is gained. You can also use that as a reference for how long to bulk for (i.e. say you’re not willing to gain more than 5lbs, plan the bulk for ~10 wks/5lbs, whichever comes first). Even though it seems oxymoronic, because muscle takes up so much less space than fat, you can usually get quite far along in your bulk before the gain is noticeable. More women notice it on the scale before seeing the “gain” on their bodies. But the scale is usually enough to scare us, and make us wanna run, lol.
So, once familiar with the process, you may be better off bulking until you “feel” bulky (aka jeans get too tight, lol), then cutting a bit — and repeating as necessary. You’ll notice that the more you bulk, your cut doesn’t last as long as you planned, because most of the “weight” is muscle, and looks completely different (which is why the scale can’t determine your goals). I’m the same size as my previous “fat” weight, but about 5 sizes smaller, for reference.
Also, it’s perfectly acceptable to start your bulk before reaching “goal” weight. I did. I never have figured out what “goal” was. After so many bulk/cut cycles, my weight vs clothing size doesn’t even make sense anymore, lol.
Q: So I’ve been tossing around the idea of bulking to build muscle, and it’s got my mind spinning, lol.. That just seems crazy. Not there mentally yet… I have lost SO much weight, and the thought of putting on more just doesn’t sit right w/me yet, I guess. I know that you believe that you have to build muscle before you can cut/define it, but I honestly beg to differ, as I’ve never “bulked” and I know I see muscles. I’ve been doing most of the other things that you usually talk about: not starving myself (1800+ cals for deficit), lifting really heavy, moderate cardio here and there. And, because I’m still in a slight deficit, the scale keeps going down!
But most of all, I have gained so much definition…I would hate to lose what I have by going into a bulk…I am starting to get a headache with trying to figure out what I need to be doing. My goal is not so much the weight loss, as it is fitting back into my size 4 and looking toned, you know. I am almost there…I got on my smallest 6’s so I know I am a hair away from my 4 slacks…at that point, I just want to be cut you know what I mean. So, is there a loophole in your “eat at surplus to gain muscle” argument, or am I missing something/the exception to the rule?
Cutting w/higher cals + heavy lifting = amazing results
A: A bigger person actually carries a larger amount of muscle mass,* naturally (the bigger the person, the more muscle). This is due to the fact that regular everyday movements (i.e. getting up out of a chair, pushing yourself out of bed in the AM, picking up your child) are essentially strength training movements (squats, tricep press, deadlift/bicep curl) due to the extra mass on the frame adding “weight” to the movement. The problem is there also is an extremely high ratio of fat covering that muscle (as a person who has been “bulking” – eating at surplus/lifting in low reps with high weight– might develop some fat along with the muscle).
So because you started this journey at such a high weight, and have kept weight training in the mix, technically what you’ve been doing is “cutting.” You’re just doing it properly by eating right (1800 cals to lose is AWESOME, btw) and keeping heavy weight training involved. This is more ideal than the person that just slashes cals to the bare minimum, and ODs on cardio (who would plow through their muscle store a bit more quickly).
Keys to remember:
to build muscle (aka bulk) = eat at slight surplus, lower the reps, up the weights, cardio optional
to lose fat while maintaining/defining muscle (aka cut) = eat at a slight deficit, continuing to lift heavy, adding in cardio as needed
So what you’re doing now, is what I recommend for most people starting from a much higher weight. Eating just under maintenance, but still lifting heavy and consistently (cutting) until getting down to a more comfortable weight range (or until newbie gains cease), before beginning bulk/cut cycles. The exception to this is if a person has gone into starvation mode from starting this path on a “biggest loser” mission (hours of cardio/huge calorie deficit), and has hit a plateau. I would recommend that person to do a metabolism reset/mini bulk before resuming cutting at much a slower rate (less cardio/higher cals than before).
You’ll know when the time comes to bulk, when you’ve ceased getting any beginner gains. But, as long as you’re getting the definition, etc that you seek, you’re fine. It’s hard to describe until it happens, but you just know.
The exception to this, would be the completely sedentary obese person, who, do to non-movement has experienced extreme muscle atrophy.
Q: I’ve been spending a lot of time reading and thinking through my strategy…starting to really think about doing a metabolism reset or bulk, and cutting the cardio back. Then I start to question myself…like maybe I’m too heavy to start this process and am not at my weight loss goal. But, I really want to get the max benefit from my weight training. I’m OK with gaining a few lbs if the long-term result is good, but a little freaked out. I still am a ways from my weight loss goal. 20 to 30 lbs for sure. What do you think?
A: You’re honestly fine either way. I’ve actually had a couple people ask, so I’m gonna post what I said to the last person in the blog, because I think a lot of people are at a similar fork in the road. Of course each person has reached the road using slightly different methods, so the answer is kinda based on that…
If someone has been pretty sensible about it from the start, I usually tell them it’s OK to get down to their weight loss goal weight before starting bulk/cut cycles. But if not, I’ll usually recommend a metabolism reset, or at least maintenance eating for a while, while things straighten themselves out, before going back to the deficit.
If you know that you’ve participated in a little abuse to your body somewhere in there, then you may wanna give yourself a “time out.” Eat at maintenance or more for a while, and get all other things (cardio craziness, 1200 cals, anyone?) outta your system and under control before going back to a more sensible deficit/cut cycle. The time out can be uses as a “mini” bulk period, to give your body a purpose for the extra cals.
Ultimately the choice is yours, depending on what you’re mentally ready for. You really have to be mentally steady for doing a bulk or a reset. The benefits are numerous, but if you’re not ready, you’ll head for the hills before sticking around long enough to find out what they are.
How to Pick a Personal Trainer…
Another way a personal trainer can make that impact, is by telling you that your current cal intake (whatever it may be) is too high. This lowering of cals is almost a guaranteed drop in lbs within the first week or so, simply because the cals were high(er), and now they’re not. Having such a significant drop in lbs within the first week or so will buy the trainer MUCH more time with that client, because they have earned their trust. If they can quickly get you to drop weight, then long after you’ve stopped going to them, and gained the weight back, (because you’ve gone back to eating normal, and working out in your regular manner) you’ll always remember how you had “better” results when you worked with them. You’ll go back (at your higher cal intake) they will have you drop calories (again), while kicking your butt with the workouts. So as long as you stay with them, and dependent on them, you both “win.”
Although it’s harder to look a client in the eye and tell them to do the opposite of everything that they’ve read, and that they shouldn’t expect any results from working with me for at least the first month, it sets the standard for our relationship right off the bat. I let them know that I will not withhold any “secrets” from them in what they need to reach their goals, my tactics are simple: fuel your body, work hard, and stay consistent.
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