João subscribed to our 1 Year Program, so that he could undergo a healthy cut (loss of body fat) and then move onto a progressive bulk while maintaining minimal body fat, At this point we have almost finished his Reverse Diet and are transitioning into a lean bulk.

He started off weighing 83,4kg and an 83,5cm waist. We managed to achieve his lowest weigh in at 74kgs and got his waist measurement down to 74,5cm. In João’s case, since he has an excellent metabolism, we hardly used any cardio. And the little cardio he had, has already been removed in his Reverse Dieting process.

As you can see after 4 weeks of Reverse Dieting, João’s shape is even better, just like we always promise. A progressive Reverse Diet is always our goal, in order to avoid unnecessary fat mass accumulation and also in order to further improve our clients’ body composition.

In our Team, just like we did with João, we don’t prescribe long, useless cardio sessions, that only serve the purpose of chipping away at our mind and/or physique. They end up making the whole process inconsistent and impossible to tolerate and maintain for an extended period. In our coaching programmes, both caloric deficits and cardio are balanced so that if we have reached a point where it isn’t viable to go any lower in terms of our clients’ caloric intake, we are able to implement some high intensity cardio sessions to further extend the deficit. This way our clients don’t have to experience hunger, nor do they have to train as if they were going to compete in a marathon.

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