I've got a lot of thoughts on this phase to help you get the most out of your time, so I categorized them and bulleted them. Enjoy.

Weight Loss vs. Weight Maintenance / Muscle Building

• I know for many and I hope you as well, that you’re experience the metabolism, body composition and scale effects of our programming. (e.g. if you’re looking to lose weight, you’re losing it). This last phase will be a big metabolic push. Keep practicing your nutrition habits daily.

• When you lose weight, it is very easy and common to lose muscle mass. This is BAD as it causes a slowing of your metabolism (muscle is high maintenance, it’s hard to maintain, keep and add to; the more muscle you have the higher your metabolism, the more calories you burn, the more energy you have, the less likely you get sick, the better you can perform and the lower your risk for injury). You can lose muscle mass when losing weight because it’s much easier to use lean mass for energy fuel than body fat.

• To reduce this risk, YOU MUST emphasize muscle preservation & muscle building through strength training (you do this) AND a high protein emphasis with food you eat and supplements you take.

• CYBBC is a metabolic strength & conditioning program. It is not and ideal program for power lifting, weight lifting, body building, weight gain and performance training that requires any of these because we don’t lift heavy enough weights and we take too little rest, though you can easily put on weight and lose weight with any program based on what you eat, when you eat and how much you eat

• If you’re at your ideal body weight goal, let’s get you 1-3+ lbs. below (range depends on how much you weigh), so your body weight average is your ideal and you have room to fluctuate it.

• If you’re already below your ideal body weight goal, let’s 1st determine if you’ve stabilized or are still losing weight. Schedule a call to discuss. 

• If weight loss isn’t your goal, there are always levels and progressions to compliment metabolic muscle building.

• Performance Testing is Monday, March 27. If you’re planning to test and you don’t already have an excel file with your stats and you want your past results to compare to send me an email requesting your results w/ subject line: “would you please send my M&T results?”
  

Mobility vs. Stability vs. Progressions

• I try to keep similar movement patterns for a quarter to address the goals of the quarter and/or the goals of the forth coming quarter.

• For the most part, it’s very easy for me to progress or regress movements / exercises, however this quarter, I’ve chosen to go slower w/ exercise progressions b/c I thought and I’m seeing, that progressing most other variables (sets, reps, rounds, tempo, pairings, alt s&c), while keeping the exercises the same, might allow you better mastery of movements, imbalance corrections and performance enhancement.  Plus all of these benefits I hypothesize, will help you to lose weight / fat faster. 

• Does it feel fresh and exciting or too familiar and boring?
  

Question?

• Do you have a preference b/w incline ankle mobes vs. ½ kneeling 3-way ankle mobes vs. dynamic calf push?
  

Guest Week

My goal is to help you become the continual best version of yourself, love the process of training with us and have a blast doing it.  Then, as you're walking around with a little hop in your step, looking smoking hot in your clothes and crushing goals and bucket lists, you'll send some of the innumerable people you magnetically attract your way, to us, so we can help them too.  This week is guest week.  Please invite your fans, to train with you and us.  

You could send an email something like this:

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It's the weekend, which means it's splurge time, while eating slowly and stopping at 80% full (wink).  Burn & Earn!

Your coach,

Mike Alves

p.s.  minutes and cw results are due Monday.

p.p.s.  here's the guest link again.