How To Get Toned WITHOUT Losing Weight (Maintenance Phase)

TRANSCRIPT

What’s up everybody? Nikkiey here with WarriorBabe. And with today’s video, I am extremely excited to talk about this topic with you. We’ve talked about what a cutting phase is, today we’re gonna talk about what a maintenance phase is. And this is honestly one of my favorite phases to put bodies into that deserve to be in this phase. So today what we’re gonna talk about is who this phase is and who it is not for. We’re going to talk about the ultimate goal of being in a maintenance phase. I’m gonna share with you what you guys can expect from the changes that you may see with your body inside of a maintenance phase and the ideal time that is recommended to stay in this maintenance phase. All of this let me just reiterate is very individual to who you are and where you are in your journey. You’re probably gonna hear me say that a lot through a lot of the videos but my ultimate goal here for you guys is to give you a lot of insight and a lot of knowledge and a lot of value around these specific phases and then you take the information as you see fit. So the maintenance phase, let me first start off by saying, you know, the average woman who like needs to lose five to 10 pounds, you don’t need to go into a cutting phase right away at the very beginning. Even if, like if this is you and you’re an average skinny individual or skinny fat person, and you have those five to 10 pounds to lose, you don’t need to go into a strict cutting calorie deficit. Maintenance phases is, is golden for you. Instead what you should do is you should focus on maintaining your weight, building muscle, reducing your fat stores. My opinion maintenance is where all of the magic to body composition changes happen. It’s not sexy. People don’t want to hear that, but it’s the truth. When you’re looking to build muscle, you need as much food as possible and you don’t really get that by being in a caloric deficit. Maintenance is where the magic happens. And also it makes for a future cutting phases to be way more enjoyable and easier. First of all reiterating who this is for. It’s for more of like the average skinny fat person that needs to add some shape to their body, build more lean muscle. But you don’t want to go as far as going into a caloric surplus, into a building phase, which I will talk about in a separate video. Who this is not for is somebody who is looking to lose, you know, 30 plus pounds of weight. This phase just isn’t right for you right now. The ultimate goal of being in, in a maintenance phase is aside from experiencing the overall strength increases that you’re gonna have, the increased energy levels and increased mood that you’re gonna have, the better sleep quality that you’re gonna have, maintaining your body weight give or take a few pounds is like the sole goal of a maintenance phase. When you’re in this phase you’re gonna have the ability because you’re eating at a higher caloric threshold to build muscle, but also see slight changes in your body composition happened with having the ability to decrease body fat wherever you may be at at this maintenance threshold. So let me talk about this. The maintenance threshold broadly speaking. A maintenance threshold, there is like a lower side of maintenance. And then there’s a higher side of maintenance where you pretty much maintain your body weight throughout that but you’re eating more food. That’s the glory of maintenance threshold and I’ll talk about that in a second, but that’s a pretty solid the goal to be able to focus on outside of measuring your weight and seeing where your weight is, see where your body fat is, watching how your physique is starting to change physically, but also how much food you can push your body to be able to eat while maintaining all of that. Those are the goals that you can expect to accomplish within maintenance. And then the changes that you can expect within your body. I just touched on it a little bit there and what the goals are. You know a hard number to pay attention to. When you’re in a maintenance phase you should really only hover around like a three pound increase max being up around a seven pound increase and with the amount of weight that you’re gonna maintain and or gain some, it’s not all going to be fat. I need to make that clear because so many women when they’re in any type of phase, again solely rely on what the scale says, but that scale isn’t telling you the whole story. You could gain three pounds of weight or five pounds of weight on the scale it’s telling you, but that scale isn’t telling you it’s also somewhat muscle weight, okay. It’s only telling you the broad overview of what your body weighs okay. And muscle is denser than fat is and it takes up less space but it holds more density to it. So it’s gonna weigh more. So that is a factor into that weight fluctuation. And like I said at the beginning, this is where the magic happens. So you have the ability to build muscle but you have the ability to also see a little body recomp happening in this phase where you’re decreasing body fat at the same time which is why it’s the magic of all phases to be in. Honestly where I spend majority of my time yearly and I’m currently in a maintenance right now. And I’m needing to fix my calories and macros because I’m losing weight more than I want to being at a high caloric intake and in a maintenance phase. So if I’m gonna be testing my maintenance threshold, shortly it will be a fun thing to talk about in another video. But again it is where the magic happens. I spend majority of my time in it and I recommend that a lot of women do spend their time in maintenance because there’s so much benefit that comes from being in a maintenance phase. Not only what I had talked about with the overall goals that you’re gonna see with mood and energy and strength and better sleep, but your digestion also gets better. Your metabolism gets stronger because you’re eating at a higher caloric intake. And overall that’s gonna help just aid in so many areas for not only the goals you want to accomplish, but also on a health standard too as well. So then lastly let me talk about the ideal time that you want to spend in this specific phase. Now honestly, you know as I mentioned before, maintenance is where all of the freaking magic happens to your body composition. You should spend as much time that you want and or need to ensure that your metabolism is up to speed and working properly, that you’re getting to eat more, that you’re getting stronger and that the changes are happening within your body composition. You can see the results that you want to see just by being in this phase. You don’t have to slash your calories, you don’t have to go into a cut, especially if this phase falls into who I’ve recommended this for. If I had to give you like a hard estimated time to be in maintenance it could be anywhere from six to 12 months. Again it greatly depends on where you’re at in your current journey. And if you’re more of somebody who is that skinny fat frame that needs to build more muscle and add more shape and you really want to recomp your body then this is the perfect phase for you. If you’re somebody who has to lose 30 pounds to 50 pounds or more that, this just isn’t the right phase for you. That’s more of the cutting phase on the video that I spoke about before. That’s the magic of being in maintenance and what you can expect from a goal standpoint, from the changes that you’re gonna see in your body while you’re in a maintenance phase. And the ideal recommended time of staying in a maintenance phase. I hope that you guys found this super valuable and maybe you can apply it to your current situation that you’re in right now. If it did I appreciate that you guys subscribe to this channel, you smash like button because it only helps this video get in front of more women that could gain value from listening to this too as well. I appreciate you guys hanging out and listening, stay tuned for the next video.