Episode 68: Yo-Yo Dieting, Determining Rest Periods, Carb Cycling Around Workouts, And More!

In this episode, Rachel talks about how to optimize your workouts, when to incorporate a goal shift, rest periods at the gym, carb cycling, strengthening your metabolism, and more!

To learn more and apply to work one-on-one with Rachel, visit her website: https://www.metflexlife.com/

Join Rachel’s weekly newsletter: https://www.metflexlife.com/newsletter 

Todays Questions:

• How do you determine how much rest to take during sets during a workout?
• When you feel like you've built the muscle you want, should you break and do a period of cardio?
• I've been listening to your podcast specifically about carb cycling. I want to start incorporating this because I feel like I've stalled in my weight loss with keto and have incorporated heavier workouts. I'm a numbers driven person. So when I do a carb cycle on those days that I do heavier workouts, is there a timeframe or calorie burn that helps determine if it's a heavier workout?
• What should you do if you've compromised your metabolism from yo yo dieting?
• Do you plant fibers help or hinder recovery from endometriosis?
• When is the next round of the keto for women program?

Top Takeaways:

• How many minutes of rest you should give yourself in the gym
• A general rule of thumb on how to stack your workouts to get the most out of each muscle group
• How long you should let your body practice being in a maintenance state 
• If you’re spinning your wheels with your goals, it might be time to invest in a coach

Show Notes:

• [0:00] Welcome back to MetFlex and Chill! Today’s episode is a solo q&a! Thank you UCAN for sponsoring this podcast for the month of November!
• [1:30] Check out http://www.ucan.co/metflexlife to learn more and use the discount code METFLEXLIFE to save 20%
• [2:30] Question: How do you determine how much rest to take during sets during a workout?
• [4:00] Start with compound lifts first
• [10:00] Gymboss Interval Trainer
• [11:00] Question: When you feel like you've built the muscle you want, should you break and do a period of cardio?
• [15:30] Question: I've been listening to your podcast specifically about carb cycling. I want to start incorporating this because I feel like I've stalled in my weight loss with keto and have incorporated heavier workouts. I'm a numbers driven person. So when I do a carb cycle on those days that I do heavier workouts, is there a timeframe or calorie burn that helps determine if it's a heavier workout?
• [17:30] Episode 58: Using Heart Rate Zones During Training, Deload Weeks, Protein Shakes, and Best Nutrition Science Books
• [19:30] Episode 18: Carb Ups, Carb Cycling and Building an Anti-Fragile Metabolism
• [19:30] Question: What should you do if you've compromised your metabolism from yo yo dieting?
• [20:00] Episode 62: Fat Loss Plateaus, How To Know When To Stop Dieting, High Carbs Causing Sickness, and More!
• [23:30] Episode 64: Calorie Cycling, Losing Weight With Adrenal Fatigue, Goal Setting, and More!
• [25:00] If you’re interested in applying for one-on-one coaching with Rachel check out www.metflexlife.com/apply
• [27:00] Question: Do you plant fibers help or hinder recovery from endometriosis?
• [28:30] Episode 61: All Things CARNIVORE with Dr. Paul Saladino
• [29:00] Question: When is the next round of the keto for women program?
• [31:00] Go to metflexlife.com/keto-for-women and sign up on the waiting list
• [32:00] If you don’t want to wait for the keto-for-women program, apply for one-on-one coaching!
• [32:00] Shout out to our sponsor for the month of November! Thank you UCAN! Check out http://www.ucan.co/metflexlife to learn more and use the discount code METFLEXLIFE to save 20%

THINGS MENTIONED IN THIS EPISODE:

• Shout out to our sponsor for the month of November! Thank you UCAN! 
• Episode 58: Using Heart Rate Zones During Training, Deload Weeks, Protein Shakes, and Best Nutrition Science Books
• Episode 18: Carb Ups, Carb Cycling and Building an Anti-Fragile Metabolism
• Episode 62: Fat Loss Plateaus, How To Know When To Stop Dieting, High Carbs Causing Sickness, and More!
• Episode 64: Calorie Cycling, Losing Weight With Adrenal Fatigue, Goal Setting, and More!
• Episode 61: All Things CARNIVORE with Dr. Paul Saladino
• Check out Rachel’s programs HERE!
• metflexlife.com/keto-for-women

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Join the FREE MetFLex Life Course: www.metflexandchill.com

Rachel Gregory (@rachelgregory.cns) is a Board-Certified Nutrition Specialist, Strength and Conditioning Specialist, and Author of the best-selling book, 21-Day Ketogenic Diet Weight Loss Challenge. She received her Master’s Degree in Nutrition & Exercise Physiology from James Madison University and Bachelor’s Degree in Sports Medicine from the University of Miami.

Rachel helps her clients transform their lives by starting with the physical (body), realizing the power of the mental (mindset), and ultimately gaining massive confidence that bleeds into every aspect of their lives (family, relationships, work, etc.).