Set-Point Theory
While this is a "theory"
There is a lot of data supporting it. Not only that, I'm living proof (and so are the clients I've served in my gym for 12+ years) of it's efficacy.
Your brain has a particular "set-points."
- Set-points on your body weight.
- Set-points on the amount of muscle mass you carry.
- Even set-points in every aspect of your personal life.
You know these as "Upper Limits" which we've covered in detail in this program.
If you've been carrying the same amount of body fat and/or muscle for years.
... and then you lose or gain a significant amount.
You're brain deploys it's built-in negative feedback loops to maintain homeostasis.
In other words...
... this is your "safe space."
Your "Upper Limit" in the context of your weight and body fat percentage.
This is why you see people (and probably have experienced this yourself) lose and gain the same 5-20 pounds their entire life.
Once they lose the weight.
Their brain is in unfamiliar territory. And to remain safe... it will literally go looking for the weight it lost (or lose the muscle it gained).
To prevent this.
We need a "maintenance" phase to create a new set-point weight -- i.e., a new "upper limit" -- to teach your brain, "this is a safe place for me to be."
And that's what the next 4 weeks are focused on "maintenance" to solidify a new "set-point."
Action Items
- Update your new targets from your Evernote notebook.
- Prioritize protein and calorie targets.
- Allow carbs and fat to "fill in the gaps" so you can hit your calories for the day.
- Stay within 100 calories and 10g of protein each day.