30 Seconds SummaryThe Primer Phase - Practical Application
- A Primer Phase helps your body adjust and prepare for successful fat loss and muscle gain by up-regulating and down-regulating body processes to manage energy use more efficiently.
- Extended periods of dieting can lead to increased hunger and eventual weight regain due to hormone adjustments, such as decreased leptin levels. Incorporating a Primer Phase can help manage and potentially lower the body's set-point.
- Practical application for fat loss includes taking a maintenance break every 3 months of dieting, which should last about 1 month before resuming the diet.
- Muscle gain should be slow to minimize fat buildup and prevent adaptive resistance, where your body becomes less responsive to training and nutrition due to constant high volume.
- A maintenance period after 3-4 months of intense training and muscle massing is recommended to allow the body to reset and maintain the new muscle gained.
- Calculating maintenance calories involves averaging your caloric intake and adjustments based on weight changes, then monitoring and tweaking as needed.
- The Primer Phase is also structurally beneficial in training cycles, allowing for sensitivity to hypertrophy training to be reset after periods of high-volume training.
Revive Stronger
Steve Hall
