strength training

  • Fitness

    The Only Full-Body Workout Plan You Need as a Beginner

    Here’s the thing: we all know we should be doing something about our fitness. But for most beginners, the gym can feel like stepping into a jungle with more machines and sweaty people than you know what to do with. And don’t even get me started on home workouts—how do you even begin to create a full-body workout plan without any kit?!

    Well, I’ve got you covered. If you’ve been stuck Googling “Full Body Workout At Home” or “Girl Workout Routine” at 11 p.m., wondering if it’s even possible to get toned without the intimidating gym bros, then this plan is for you.

    Whether you’re going the DIY route at home or popping into your local fitness studio, this full body routine is all you need to kickstart your fitness journey.

    We’re talking quick workout routines that are super achievable, even on your busiest days.

    So let’s get straight to it.

    Here’s your plan to get that toned bod, whether you’re in your living room or at the gym, and yes – this is the only full-body fitness workout you’ll ever need.

    full-body workout plan

    Why Full-Body Workouts?

    Before we dive in, let’s get clear on why full-body exercises for women (and men, to be fair) are such a game-changer, especially when you’re just starting out.

    Here’s the beauty of it:

    Efficient and Effective: No faffing about with endless isolation exercises. Full-body routines get everything done in one go.

    Burns Calories Like a Dream: More muscles working = more calories burned, so this isn’t just about getting stronger; it’s a bit of a high-intensity workout fat burning treat.

    Flexible and Beginner-Friendly: You can do them anywhere! Whether you’re at home, in the gym, or in your local fitness studio, these moves work.

    Now, let’s break down your Body Workout Plan.

    We’ve got two versions here – one for when you’re at home (no equipment, no problem), and one for when you’re at the gym and can make the most of those fancy machines.

    Prepping for a workout isn’t just about motivation—it’s about being prepared. Wondering what to pack for your next session? Check out my list of gym bag essentials for women and make sure you’ve got everything you need to crush it!

    Home Full-Body Workout Routine: No Equipment Needed, Just You and a Bit of Space

    Let’s start with your full-body workout at home. This plan is perfect for the days when you can’t make it to the gym or just prefer to stay in your pyjamas.

    Each workout is designed to hit your whole body, so you’ll be toning up from head to toe.

    Day 1: Full Body Blitz

    • Bodyweight Squats – 3 sets of 10-12 reps
    • Knee Push-Ups – 3 sets of 8-10 reps
      • Pro Tip: If you’re feeling bold, go for the full push-up. If not, knees on the floor are absolutely fine.
    • Glute Bridges – 3 sets of 15 reps
    • Plank – 2 sets, hold for 20-30 seconds
    • Dead Bugs – 2 sets of 10 reps per side

    This is a quick workout routine that gets you moving and hits all those key areas – legs, core, and upper body.

    Day 2: Tone & Tighten

    • Step-Ups (using a low step) – 3 sets of 10 reps per leg
    • Chair Dips – 3 sets of 8-10 reps
      • Modification: Keep your knees bent if it feels too tough.
    • Bird Dog – 3 sets of 10 reps per side
    • Standing Side Leg Raises – 3 sets of 10 reps per side
    • Bicycle Crunches – 3 sets of 12 reps per side

    Day 3: Full Body Burn

    • Bodyweight Lunges – 3 sets of 10 reps per leg
    • Wall Push-Ups – 3 sets of 10-12 reps
    • Superman Hold – 3 sets, hold for 10-15 seconds
    • Reverse Crunches – 3 sets of 12 reps
    • Marching in Place or High Knees – 3 sets of 30-45 seconds

    And there you go! A total full body workout routine without any equipment. This will keep your body challenged and progressing.

    Gym Full-Body Workout Routine: Get Confident With Machines and Weights

    Now, for those days when you’re feeling brave enough to hit the gym.

    This routine will help you get familiar with some of the machines and weights, so you can start feeling like a regular in no time.

    Day 1: Leg Day & Core

    • Leg Press Machine – 3 sets of 10 reps
    • Lat Pulldown Machine – 3 sets of 10 reps
    • Seated Row Machine – 3 sets of 10 reps
    • Hanging Leg Raises – 2 sets of 10 reps

    This one’s a bit of a leg workout women love – it’s going to have those legs burning in the best way possible!

    Day 2: Upper Body & Core

    • Leg Curl Machine – 3 sets of 10 reps
    • Assisted Pull-Up Machine – 3 sets of 8-10 reps
    • Seated Shoulder Press Machine – 3 sets of 8-10 reps
    • Seated Calf Raise – 3 sets of 12 reps
    • Cable Woodchop (for core rotation) – 2 sets of 10 reps per side

    This day hits your upper body and core hard. It’s a fab gym routine to tone up your arms, back, and shoulders.

    Day 3: Total Body Finisher

    • Leg Extension Machine – 3 sets of 10 reps
    • Dumbbell Bicep Curl – 3 sets of 10 reps per arm
    • Tricep Pushdown with Rope – 3 sets of 10 reps
    • Seated Ab Crunch Machine – 3 sets of 12 reps
    • Stationary Bike or Treadmill Walk – 5-10 minutes at a gentle pace

    End the week with a bit of everything. It’s just the right blend of strength and endurance.

    I get it – the gym can feel like a daunting place, especially if you’re new to working out. But don’t let gym anxiety stop you! Check out my post on How to Go to the Gym When You’re Anxious for tips on how to overcome that initial nervousness and walk in with confidence.

    Consistency is Key: Stick with It!

    This is more than just a workout plan.

    It’s a full body challenge you can take on with confidence, knowing that you’re building strength, endurance, and a routine that’s actually manageable.

    Remember:

    • Stay Consistent: Results come from showing up. Even when you don’t feel like it.
    • Progress Slowly: There’s no rush. Add a rep here, increase weight there, and keep going.
    • Enjoy the Process: The journey matters just as much as the results.

    This full body workout plan isn’t just about getting a summer body. It’s about building strength and confidence, one workout at a time.

    So, whether you’re at home, at the gym, or trying a fitness studio training session, know that you’re crushing it.

    Sticking with a workout routine is all about building habits. If you’re looking to make exercise a consistent part of your life, check out my 10 Simple Tricks for Making Exercise a Daily Habit. These little tweaks can make a huge difference in keeping you on track!

    Recovery & Rest Days: The Secret to Getting Stronger

    Believe it or not, rest days are just as important as workout days!

    When you exercise, you’re causing tiny tears in your muscles (don’t worry, that’s a good thing!).

    But to repair and grow stronger, those muscles need about 48 hours to recover before you work them again. That’s why this routine is spaced over three days each week – giving your body the recovery time it needs.

    Rest Days vs. Active Rest Days

    • Rest Days: Take it easy. Get good sleep, stay hydrated, and fuel up with balanced meals.
    • Active Rest Days: If you want to move, keep it gentle! Think light walks, yoga, or stretching – nothing too intense.

    Quick Recovery Tips

    • Foam Roll or Stretch: Loosen up tight muscles to prevent soreness.
    • Listen to Your Body: Some days need full rest, and that’s okay! Recovery is where the magic happens.

    So, don’t skip the rest – your muscles (and results!) will thank you.

    Remember, it’s not just about motivation – it’s about consistency. Motivation will ebb and flow, but consistency is what gets results. Dive into my post on Consistency Over Motivation: 5 Ways to Stay on Track for some practical advice on keeping up with your routine, even on the days when motivation is low.

    Get Your Free Printable Full-Body Workout Guide!

    Ready to make this workout routine even easier? Grab your FREE printable version of this Full Body Workout Routine!

    Not only does it have all the exercises mapped out for you, but each one comes with demo illustrations and step-by-step directions to help you get the moves just right.

    👉 Here’s what you’ll get in the printable:

    • Clear Exercise Illustrations: No more guessing if you’re doing it right. Follow along with simple, beginner-friendly visuals.
    • Detailed Instructions: Each move broken down so you know exactly what to do.
    • Weekly Planner: Plan out your 3-day workout schedule and track your progress week by week.

    Plus, when you download the guide, you’ll be joining my Shape and Joy community!

    That means you’ll get my bi-monthly newsletter packed with tips, motivation, and exclusive content like new workouts, nutrition tips, and special challenges to keep you on track with your fitness and wellness journey.

    Sign up below to get your printable guide and start transforming your fitness routine!

    Support the Blog!

    Conclusion: Your New Favourite Routine

    And there you have it – The only full-body workout plan you need as a beginner. Whether you’re at home or at the gym, this plan is designed to keep things simple, accessible, and – most importantly – doable.

    Now, no more excuses. Take this routine, make it yours, and let’s get moving. You’ve got this! And hey, if you ever need a bit of extra motivation, remember – you’re not alone on this journey.

    We’re all out here, doing the work, one squat, push-up, and plank at a time.

    So go on, grab that plan, and let’s see what you’re made of. 💪

    Further Resources

    Studies

    Burn Calories Like Crazy: Whole-body HIIT workouts go hard on both fitness gains and calorie-torching, improving everything from cardio health to muscle strength. (Scoubeau et al., 2022).

    Home Workouts that Actually Work: Research says simple, bodyweight exercises done right from your living room can seriously boost your cardio fitness. (Archila et al., 2021).

    Flexible and Beginner-Friendly: Studies show that beginner routines work best when they’re adjustable. Flexible workouts tailored to how you’re feeling lead to better gains over time (McNamara & Stearne, 2010).

    Circuit Training for the Win: A study on circuit-based full-body training proved it’s all about quality over quantity, showing gains in strength and cardio without taking up much of your day. (Myers et al., 2015).

  • Weight Loss

    How to Boost Metabolism Naturally as You Age

    boost metabolism

    Did you know that after 30, your metabolism starts to slow down a bit? Yep, it’s like your body’s engine just got a little more… “efficient.” And by efficient, I mean it burns fewer calories while still craving pizza at midnight. 

    If you’re feeling like your metabolism’s getting a tad lazy, trust me, you’re not alone. As we move through our 30s, it’s normal to see these changes – but it doesn’t mean we can’t do something about it! 

    Whether you’re looking to lose 50 pounds, trim that bit of belly fat, or just want to feel a bit more energised, you can boost metabolism and make a world of difference.

    So, here’s what I’ll cover in this post:

    • Why metabolism slows as we age (and no, it’s not just because we love snacks)
    • Easy steps to boost metabolism naturally
    • Foods, workouts, and lifestyle hacks to fire up that calorie-burning engine

    Ready to crank things up? Let’s dive in!

    Table of Contents

    Why Metabolism Slows with Age

    The Role of Muscle Loss in Slowing Metabolism

    As we get older (and by older, I mean out of our 20s), we naturally start losing a bit of muscle. And since muscle burns more calories than fat, having less of it can slow down your metabolism. 

    But don’t worry, we’ll talk about how to build it back up in a sec!

    Hormonal Shifts and Their Impact on Metabolism

    Ah, hormones – they’ve got a mind of their own. In our 30s, hormones like estrogen and testosterone start to fluctuate, which can impact metabolism. 

    It’s a normal part of life, but there are ways to keep things balanced.

    Lifestyle and Activity Changes Over the Years

    Life gets hectic, right? Between work, family, and social stuff, it’s easy for workouts to slip and for Netflix to become the evening routine. 

    But staying active is key to keeping that metabolism humming.

    Power Up Your Diet for a Faster Metabolism

    Prioritise Protein with Every Meal

    Protein is like the superhero of metabolism-boosting. It keeps you full, fuels muscle growth, and helps with that calorie burn.

     Add some protein to every meal – whether it’s eggs, almond milk in your smoothie, or a bit of lean meat.

    The Benefits of Hydration on Metabolic Health

    Water is the secret weapon here! Being dehydrated can slow your metabolism down, so keep a water bottle handy and sip throughout the day. 

    A simple habit, but it makes a huge difference.

    Spice It Up: How Spicy Foods Can Temporarily Boost Metabolism

    Feeling adventurous? A bit of chilli or ginger in your meals can give your metabolism a quick, temporary boost. 

    Plus, spicy food just makes everything a bit more exciting, right?

    Move More, Sit Less: Exercises to Boost Metabolism

    Why Strength Training is Essential for Midlife Metabolism

    If you’re not lifting weights yet, here’s your sign! Strength training is a game-changer. It builds muscle, keeps bones strong, and revs up your metabolism. 

    No, it’s not just for bodybuilding – it’s for anyone who wants a faster metabolism.

    📌 Pin this for later! ⬇

    Add High-Intensity Interval Training (HIIT) for a Metabolic Kick

    For a quick metabolism boost, HIIT workouts are where it’s at. These short bursts of intense exercise get your heart rate up and keep you burning calories even after you’re done. 

    Perfect for busy days.

    We all know that mindset is key in any journey! For a pep talk and a dose of positivity, read ‘How to Stay Positive and Motivated on Your Fitness Journey.‘ It’s a perfect read when you need that extra nudge to keep going.

    The Power of Daily Movement: Steps, Stretching, and Standing Breaks

    Even small movements throughout the day count. Take the stairs, stretch often, and stand up every hour. 

    It’s these little things that keep your body active and your metabolism ticking.

    Prioritise Rest and Recovery

    The Connection Between Sleep and Metabolism

    If you’re skimping on sleep, your metabolism will show it. Quality sleep is vital, so aim for that solid 7-8 hours. 

    Not only will you feel better, but you’ll notice the difference in your energy and mood, too!

    Manage Stress to Keep Cortisol in Check

    Chronic stress messes with your metabolism (thanks, cortisol). Find ways to chill out – whether it’s yoga, a hot bath, or even a cheeky nap. Your metabolism will thank you for it.

    pssst. you can download my free Cortisol Crash eBook here.

    Mindful Relaxation Techniques for a Healthy Body

    Taking a few minutes to slow down and breathe deeply can work wonders for stress, and by extension, for your metabolism. 

    Try a quick meditation or just sit with a cuppa – whatever helps you unwind.

    Daily Habits That Keep Your Metabolism Active

    Avoiding Long Periods of Sitting

    Sitting is basically the enemy of a healthy metabolism. 

    Stand up, move around, do a little dance if you want – just don’t let yourself sit still for too long.

    Eating a Balanced Diet Rich in Fibre

    Fibre is fab for keeping you full and your digestive system happy. 

    Think whole grains, fruits, and veggies – they’ll keep you energised and your metabolism happy.

    Limiting Sugar and Processed Foods

    Too much sugar can mess with your energy and metabolism. 

    Cutting back helps your body run more smoothly and efficiently, so you’re burning those calories, not storing them.

    Want to Unlock Your Best Metabolism? Check Out These Must-Read Posts!

    Take control of your metabolism, optimise your nutrition, and finally see real results. Whether you’re looking to burn fat, boost energy, or fix a sluggish metabolism, these posts have you covered!

    Conclusion: Embracing Small Changes for Long-Term Metabolic Health

    And there we have it – a bunch of simple, doable ways to keep that metabolism ticking along nicely. Remember, it’s all about those small changes that add up over time. 

    Whether you’re aiming to drop 10 pounds, trim down a bit, or just feel more energised, these tips are here to help you along the way.

    So, take it one step at a time, stay consistent, and remember – you’ve got this! If you’re trying out any of these tips, let me know in the comments which one you’re starting with first. 

    Let’s cheer each other on!

    📌 Pin this for later! ⬇

    Keep Learning! Studies related to this post

    Muscle loss slows metabolism: Our muscles naturally shrink with age, which reduces calorie burn. But good news! Staying active, especially with some weightlifting, can help keep muscles strong and metabolism going (Distéfano & Goodpaster, 2018).

    Hormones affect metabolism: As oestrogen and testosterone dip, belly fat can increase and calorie burning drops. However, a balanced lifestyle helps keep metabolism in check (Ko & Jung, 2021).

    Staying active matters: Sitting all day slows things down, but regular movement like walking or a bit of HIIT can keep metabolism humming (Strasser, 2012).

    Protein boosts muscles: Adding a bit of protein to each meal helps maintain muscle strength, which supports metabolism as we age (Fujita & Volpi, 2006).

    Hydrate for a boost: Dehydration can slow down metabolism, so keep that water handy—it’s an easy way to stay energised (Wilson & Morley, 2003).

  • Fitness, Nutrition, Weight Loss

    Burn Fat Not Muscle: 3 Steps To Successful Weight Loss

    Introduction

    When on a weight loss journey, how can you ensure you are burning fat and not muscle? And why does it matter? Achieving sustainable weight loss goes beyond what you see on the scales and there is a significant relationship between muscle preservation and lasting fat loss. In this post, I want to discuss the importance of maintaining muscle mass, and how to ensure you burn fat not muscle.

    LEARN MORE ABOUT MY WEIGHT LOSS JOURNEY! > How I Lost Over 80lbs: Tips For Starting A Weight Loss Journey

    The Importance Of Retaining Muscle

    Maintaining muscle mass is important to not only long term weight loss success, but also your health in general. Muscles help to support skeletal structure, allowing you to move and stay active, protect internal organs and keep joints stable. This is especially important as you age. Research shows that after age 30, we naturally begin to lose up to 3% to 5% of our muscle mass per decade.

    When talking specifically about weight loss, how much muscle you have directly impacts your TDEE (total daily energy expenditure). TDEE is essentially the total number of calories your body needs in a day to function, and it’s made up of your basal metabolic rate (BMR), physical activity, and the thermic effect of food. Your BMR is the calories your body burns at rest, the energy it needs for basic functions, like breathing, circulating blood, maintaining body temperature, and all the behind-the-scenes tasks that keep you alive.

    lose fat not muscle

    Muscle mass is more metabolically active than fat, meaning it demands a higher energy expenditure just to maintain itself. Basically, the more muscle you have, the more calories your body needs to sustain that muscle, even when you’re at rest. So the more muscle you have, the more calories you burn.

    Understanding the difference between weight loss and fat loss is crucial. Learn more in my post on Weight Loss vs. Body Fat Loss.

    Metabolic Adaptation

    Retaining muscle mass is a key aspect of preventing metabolic adaptation during weight loss. Metabolic adaptation, where the body adjusts its energy expenditure in response to changes in calorie intake, can lead to a reduction in the number of calories burned at rest. But, by holding onto your muscle mass, along with other tactics, you can counteract this effect.

    POSTS YOU MAY BE INTERESTED IN:

    1. Stay in a Small Calorie Deficit

    If you aren’t eating enough food – your body, in its adaptive nature, might switch from burning primarily fat to tapping into muscle for energy. It’s a survival mechanism – a recognition that muscle tissue demands more energy to maintain. So when faced with insufficient calorie intake, your body may perceive this as a signal to prioritise essential functions and start breaking down muscle for energy, a more metabolically active tissue compared to fat.

    Ideally, you should aim to reduce your daily calorie intake by a maximum of 20% or around 500 calories. This moderate reduction allows for gradual and sustainable weight loss while providing your body with the necessary fuel it needs to preserve muscle mass. By staying within this balanced deficit, you send a signal to your body that it can rely on stored fat for energy without jeopardizing vital muscle tissue.

    burn fat not muscle

    Use an online calculator to work out your TDEE, which factors in your activity level, age, weight, and goals. And from there you can determine how many calories you need to eat to be in the deficit you want. For example, if your TDEE is 2300 calories a day, and wanted to reduce this by 20% – you would eat 1,820 calories a day. My eBook ‘Complete Weight Loss Guide‘, goes into more detail about TDEE and how to choose the right deficit based on your goals.

    POSTS YOU MAY BE INTERESTED IN:

    2. Increase Protein Intake

    Protein is essential for healthy muscle growth, as it’s made of amino acids, which are the building blocks needed to create muscle tissue. Eating enough protein can also help boost muscle protein synthesis, which is the process of creating new muscle tissue – even if you are in a deficit (with the right exercise – more on this below).

    During a calorie-restricted diet, where the risk of muscle loss is heightened, it is essential to have an increased protein intake. By prioritising protein, you send a signal to your body: preserve the muscle, burn the fat. So, while your body taps into its fat stores for energy during a calorie deficit, it’s the protein that safeguards your muscle mass.

    protein for muscle

    Recommended Protein Intake

    As a general guideline for muscle preservation during fat loss, aim for a protein intake of around 1.6g to 2.2g of protein per kg of body weight (or 0.73g to 1g per lb of body weight). This range ensures that you’re providing your body with enough amino acids to support muscle maintenance and repair.

    It’s also better to spread your protein intake equally throughout the day, as distributing it across your meals helps optimise muscle protein synthesis.

    Nutrition plays a huge role in fat loss. Check out my 5 Easy Nutrition Tips to make sure you’re fuelling your body the right way.

    3. Incorporate Resistance Training

    To help your muscles stay strong and healthy, and to help preserve them, it is recommended to do strength-training exercises at least two to three times a week, ideally for at least 20 minutes per session. This frequency allows for consistent stimulation of muscle fibres, promoting ongoing muscle protein synthesis and adaptation.

    Resistance training comes in many different forms, it’s not just weight lifting or body building. Yoga and Pilates are both a form of resistance training, as is swimming or body-weight moves like push-ups or pull-ups. It’s essentially the application of force or resistance against the muscles i.e. weights, body-weight, water. In fact, the more diversity you include in your resistance training will not only keeps things interesting but also ensures a well-rounded approach to muscle development. So find something you enjoy doing and can stay consistent with.

    Aim to challenge your muscles progressively by increasing resistance, adjusting repetitions or time/distance.

    yoga for building muscle

    Concurrent Training

    Concurrent training is an great way to incorporate resistance training into your routine for fat loss. It involves combining resistance with cardio exercise in one program to maximize the benefits of both. This type of exercise can help burn more calories, help build muscle and improve your strength and endurance. Choose a resistance and a cardio exercise that fit with your goals and fitness level. Then, alternate between the two on different training days, or combine them into one circuit/session. This can make your workouts more efficient and help you reach your fat loss goals faster.

    My eBook ‘Complete Weight Loss Guide‘ has an entire section on resistance training, including how to put together a weight training program for maximum progression. I also have a similar section in my FREE Reverse Diet eBook.

    To burn fat while maintaining muscle, you’ll need the right workout plan. Find out more about Compound vs. Isolation Exercises to build your routine.

    Rest and Recovery

    Finally, don’t forget to incorporate rest and recovery into your routine, as it is essential for muscle growth and development. Leave at least 48 hours before you work the same muscle group, and make sure you are getting good quality sleep at night to help you recover!

    rest and recovery burn fat not muscle

    POSTS YOU MAY BE INTEREST IN:

    Burn Fat Not Muscle: Conclusion

    Muscle is essential to our overall health and wellbeing, and even outside of weight loss goals we want to be doing everything we can to preserve it.

    Muscle mass naturally decreases as we age, so it’s even more important if you are over 30 and trying to lose weight. But the benefits of muscle preservation are not limited to a specific age group or fitness level; they are universal and applicable to anyone seeking to improve their overall quality of life.

    Having increased muscle not only increases the calories you burn each day, but reduces your risk of injury, supports your joints, gives your more energy and makes you stronger! Making everyday activities more manageable.

    Have you found ‘Burn Fat Not Muscle: 3 Steps To Successful Fat Loss‘ helpful? Do you have your own tips for maintaining or building muscle? Let me know in the comments below!

  • Nutrition

    Reverse Dieting 101: Get the Best Results (With FREE Printable Guide!)

    Introduction

    Ever feel like your metabolism has gone on holiday without telling you? You’re smashing your workouts, sticking to a strict diet meal plan, and yet, your progress has flatlined. Whether you’re following a low-carb diet or dabbling with a full-blown keto meal plan, it’s frustrating when your body just doesn’t respond. That’s where reverse dieting comes in, so, Welcome to Reverse Dieting 101!

    Imagine a way to eat more food and still manage your weight – that’s the power of reverse dieting.

    If you’ve been stuck in the frustrating cycle of yo-yo dieting – losing weight, hitting a plateau, gaining it back – you’re not alone. Maybe you’ve even tried a weight gain diet before or considered how to incorporate metabolism boosting foods into your day.

    Trust me, I’ve been there myself, trying every diet and wondering why my low metabolism was sabotaging my results. That’s why reverse dieting is a game-changer.

    It’s not about restriction; it’s about strategy – resetting your metabolism and finally getting your body to work with you instead of against you.

    By the end of this post, you’ll know exactly what reverse dieting is, how to start, and why it could be the key to breaking free from dieting misery.

    So, in this post, I’ll cover:

    • How to balance nutrition and exercise for the best results with reverse health recipes
    • What reverse dieting is and how it works
    • The science behind reverse dieting (don’t worry, I’ll keep it simple!)
    • Who should try reverse dieting and why it’s different from your typical diet
    • How to get started with reverse dieting in easy steps
    REVERSE DIETING 101

    What the Heck is Reverse Dieting?

    Reverse dieting is like coaxing your metabolism out of hiding after it’s been sulking because you’ve been in calorie jail for too long.

    You start by gradually increasing your calories after a period of restriction, so your body can chill out and realise it doesn’t need to conserve every last crumb you eat.

    If you’ve tried any kind of calorie restriction, you know that at a certain point, your body just stops responding.

    That’s because your metabolism has slowed down to match the fewer calories you’re eating.

    This is common when people switch to more restrictive diets like keto meal plans.

    Reverse dieting tells your body, “Hey, it’s safe now – go ahead and start burning those calories again!”

    Metabolic adaptation can make weight loss frustrating. Reverse dieting can help—learn more in How to Fix Metabolic Adaptation.

    The Science Behind Reverse Dieting (No PhD Required)

    Let’s talk metabolic adaptation for a second. This is when your body gets too comfortable with the low number of calories you’ve been feeding it.

    It starts slowing everything down – think sluggish digestion, low energy, and that dreaded low metabolism. If you’re stuck in this cycle, you’ll likely want to hit the diet reset button.

    Here’s the thing – your body isn’t trying to sabotage you, even though it might feel like it sometimes.

    Metabolic adaptation is actually a survival tool built into our biology. Back in the day, when food wasn’t as easy to come by (think foraging berries, not popping into the supermarket), our bodies had to get clever to keep us alive.

    When food was scarce, it would slow down the rate at which we burned calories, preserving energy so we didn’t starve.

    So, when you’re in a calorie deficit for too long – like when you’re on a diet or cutting way back on food – your body thinks, “Uh oh, there’s not enough food around.”

    reverse dieting

    It flips the switch into survival mode, slowing down how many calories you burn just to keep you ticking over.

    It reduces your Basal Metabolic Rate (BMR), which means you’re burning fewer calories even when you’re just sitting around or sleeping.

    But, while this survival instinct was great for our ancestors, it’s not exactly helpful when you’re trying to lose weight in modern times.

    After a long period of restriction, your body is convinced there’s a famine going on, even though there’s plenty of food in the cupboard.

    It doesn’t know the difference between a diet and actual scarcity, so it’ll slow down everything to hold on to the energy it’s got.

    That’s why, after a while, you hit a weight loss plateau and it feels like no matter how little you eat, nothing’s happening. It’s not because you’re doing anything wrong – it’s because your body is just really good at surviving.

    The trick is telling your body it’s safe again by gradually increasing your calories, which is exactly what reverse dieting helps with!

    The Step-By-Step Process

    Right, let’s get into how your body reacts when you mess with its fuel – aka food. Here’s what happens, step by step, when you change how much you’re eating:

    1. Change in Calorie Intake:
    You start by cutting calories, thinking, “This’ll do the trick!” And yep, it works for a bit – you’re eating less, so you start to shed a bit of weight.

    2. Initial Weight Gain/Loss:
    At first, the scale shows some love. You lose a bit of weight, and things seem to be going smoothly. But then, things start to slow down…

    3. Hormones Join the Party:
    This is where your body’s inner workings decide to have their say. Enter leptin and ghrelin – your two hormonal frenemies. Leptin, the one that tells your body it’s burning energy, takes a nosedive. Ghrelin, the one that screams “I’m hungry!” gets louder.

    These two are out here causing chaos, making it harder to stick to your plan. (Psst… I go deeper into leptin and ghrelin in both my free Nutrition eBook and Complete Weight Loss Guide if you want more deets.)

    4. Your Body Hits the Brakes:
    Now, because your body is smart (but also a bit dramatic), it adjusts your Basal Metabolic Rate (BMR). This means it’s slowing down how much energy it burns at rest because it’s not sure when it’s getting fed next. In survival mode, it’s trying to save every last bit of energy.

    5. The Dreaded Weight Plateau:
    This is where the real frustration kicks in. Despite eating less, your weight hits a standstill. Your body’s dug in its heels, refusing to budge, and it’s like trying to run through treacle. Ugh.

    If you’ve struggled with yo-yo dieting, reverse dieting can help maintain your progress. Learn how to break the cycle in my post on Yo-Yo Dieting.

    Who Should Consider Reverse Dieting

    If you’ve ever been on a strict diet, lost a bit of weight, then hit a plateau and thought, “What the heck is happening?” – this is for you.

    If you’ve dabbled in the world of crash diets and binges (oh, hey, large pizzas, we meet again), then reverse dieting could be a game-changer.

    It’s especially helpful if your body’s gotten used to the same low-calorie intake and you’re desperate to break the cycle of restriction.

    Worried about losing muscle as you diet? Check out my guide on Burning Fat, Not Muscle for a healthier approach.

    Reverse Dieting 101: How to Start Reverse Dieting

    Right, let’s get into the nitty-gritty of starting a reverse diet. We’re not mucking about here; this is your step-by-step guide.

    1. Calculate Your Calorie Needs

    1. Work Out Your Starting Calories (TDEE)

    Your TDEE (Total Daily Energy Expenditure) is basically how many calories your body burns in a day doing everything from breathing to binging Netflix.

    You can use my free reverse diet guide to calculate it manually, or use an online calculator – it’s dead easy.

    Basal Metabolic Rate (BMR): This is the bare minimum energy (in calories) your body needs to just exist – think breathing, keeping your heart beating, digesting your food – all the behind-the-scenes stuff you don’t even notice. Basically, it’s what you burn if you did nothing but binge-watch Gilmore Girls all day.

    Thermic Effect of Activity (TEA): Now, this is the energy your body burns when you actually get moving. Walking, running, doing a sweaty workout – you get the picture.

    A woman walking through a forest in the afternoon

    Thermic Effect of Food (TEF): Yep, you do burn calories just by eating! Every time you munch on something, your body uses energy to break down and absorb all the good stuff. So, technically, eating is a workout… sort of.

    Non-Exercise Activity Thermogenesis (NEAT): This one’s all about the little things that aren’t “formal” exercise but still get you burning calories – like walking to grab your coffee, doing the laundry, even fidgeting. All those tiny movements add up, and the more NEAT you’ve got going on, the better!

    I also recommend the app MacroFactor, it’s a calorie and macro tracker that actually adapts to your metabolism. The more you track your calories and weight, the more accurate it becomes at calculating your needs.

    Weigh Yourself (It’s Just a Number)

    Check your weight, but don’t get too hung up on it. The goal isn’t to freak out if the number fluctuates – it’s all about trends over time.

    You can also check your body composition if you’re serious, but it’s not mandatory. Tracking changes in muscle mass and body fat percentage provides a more better view of your body’s response to the reverse diet.

    This can be done through things like DEXA scans, bioelectrical impedance analysis (BIA), or skinfold calliper measurements.

    Increase Calories Gradually

    No massive leaps here! Increase by 5-10% each week. If your TDEE is 1500 calories, you’re looking at an increase of 75-150 calories.

    Add more high protein foods and make sure you’re eating enough to fuel your workouts – especially if you’re starting metabolic workouts to build muscle.

    Regularly Check-In

    Stay on top of things. Keep an eye on how you’re doing – if your weight’s holding steady and you’re feeling good, maybe bump those calories up a notch.

    But if your workouts are on fire and you’re smashing it, then stick with the plan as is. It’s all about tweaking as you go, no big changes, just tiny shifts in the right direction.

    reverse dieting weight gain

    Listen to Your Body

    This one’s super important – don’t just pile on the food because you think you have to. Tune into those hunger and fullness signals. If your body’s saying, “I’m full, mate,” then listen!

    It’s about fuelling, not force-feeding. And if you start feeling off or uncomfortable, it’s a sign to slow it down. Adjust things at your own pace.

    Macronutrient Adjustments

    Macronutrient Adjustments: Fuel the Fire

    When reverse dieting, paying attention to macros is key. Protein is your best friend here, helping you build muscle and keep you full.

    Aim for 1g of protein per 1lb of body weight. Add in healthy fats and carbs – yes, carbs are still your friend!

    Download my free Reverse Diet Guide for a full breakdown of protein, carbs and fat needs.

    Quick Fixes

    Foods like “boost metabolism drinks” and other supposed ways to boost metabolism are often just clever marketing gimmicks designed to grab your cash.

    Let’s be real – if a magical drink could give you a high metabolism and burn off all the pizza you ate last weekend, we’d all be sipping on it, right?

    Sadly, these products usually fall flat and do little more than lighten your wallet.

    The truth is, there’s no shortcut in a bottle. Real metabolism-boosting comes from consistent habits like strength training, eating enough protein, and staying active throughout the day (hello, NEAT!).

    So, don’t be fooled by the flashy labels – they’re usually scams that promise a quick fix but deliver zero real results.

    Reverse Dieting 101: Exercise

    If you’re reverse dieting and want real results, weight training is a must. Here’s the deal – muscle is like a calorie-burning machine. The more you have, the more calories you burn.

    So, adding weight training into your routine not only helps you build muscle but also keeps your metabolism firing long after you’ve left the gym.

    After a long stretch of restricting calories, you can lose both fat and muscle. And trust me, you want to keep that muscle – it’s key for long-term metabolic health.

    Whether you’re following a reverse health diet plan or aiming for a diet reset plan, preserving lean muscle is essential.

    For more tips on how to burn fat without losing muscle, check out my post on Burn Fat, Not Muscle – it’s a must-read if you’re serious about building a strong body.

    Now, the goal isn’t just to eat more; it’s to make those extra calories work for you by building muscle, not fat. If you can hit the gym, great – all the machines and weights will help you progress faster.

    But even if you’re working out at home, you can still crush it as long as you’ve got enough gear to keep pushing yourself with progressive overload.

    Want more details on how to nail your metabolic workouts and build a solid plan? My free Reverse Diet Guide breaks it all down for you, including:

    • Hypertrophy vs Strength Training: Which one’s better when reverse dieting?
    • Compound vs Isolation Exercises: How many of each should you do?
    • Workout Split: How often should you train upper, lower, and full body?
    • Progressive Overload: How to safely increase weights and keep seeing gains.
    • Recovery: Why warming up and stretching is a must.

    Download the guide and get the full breakdown – your muscles (and metabolism) will thank you!

    Starting your reverse diet? Stay on top of your fitness game with my list of gym bag essentials for women—prep like a pro for every session!

    Want to Unlock Your Best Metabolism? Check Out These Must-Read Posts!

    Take control of your metabolism, optimise your nutrition, and finally see real results. Whether you’re looking to burn fat, boost energy, or fix a sluggish metabolism, these posts have you covered!

    Reverse Dieting 101: Conclusion

    Reverse dieting is all about giving your metabolism a much-needed reboot. By slowly increasing your calories and incorporating things like weight training, you can stop your body from clinging to every calorie and start burning more energy – even at rest!

    So, if you’re just tired of the constant cycle of restriction and regain, this strategy can help break the cycle and set you up for long-term success.

    Remember, it’s not about rushing the process. Building muscle, eating the right metabolism-boosting foods, and gradually increasing calories is the key to seeing real change without gaining fat.

    And the best part? It’s sustainable – no more extreme crash dieting!

    If you want a step-by-step plan to get started and learn more about how to build your perfect reverse diet meal plan, download my free Reverse Diet Guide.

    It’s packed with practical tips and everything you need to take control of your metabolism and finally see the results you’ve been after.