152. Effective Strategies for Transitioning Through the 3 Fitness Phases: Surplus, Maintenance and Deficit

For today’s episode, I wanted to do something a little different. I received a question from a listener about how to properly transition through your fitness journey, so I’m diving into that here!

When it comes to your fitness journey, there’s never just one way (or a ‘right’ way) to do things - it needs to be super personalized to YOU and your goals. In regards to fitness, the 3 phases you'll typically go through are building, maintenance, and cutting. 

It’s important to know how your body is going to feel during each of these phases, and what your nutrition and workouts are going to look like. Most of all, this process is going to take TIME. If you’re not seeing progress right away (especially during a deficit or ‘cut’ phase), you’ve got to stick with it, and be patient with the process!

Fitness is fairly simple, but it’s NEVER going to look the exact same for every person. I don’t want you to get stuck on all of the ‘rules’ you’ve seen and heard along the way. There can be sooo much noise out there (especially online), and not all of it is going to be applicable to you!

Whether you’re looking to build muscle, lose fat, or maintain your current physique, I hope this episode encourages you AND gives you *real* insight into what coaching with me looks like!!

Episode Recap:

• The many ‘rules’ surrounding fitness + why there isn’t just ONE way to do what’s best for you
• A current listener’s question + experience with her fitness journey
• What it feels like to go from maintenance to surplus
• What to do when you’re ready to move into a deficit or ‘cut’ phase
• What transitioning back to maintenance can look like + why you can still see body recomp changes here
• Progressive overload + why you need to stop overcomplicating this
• Why you shouldn’t compare your progress & journey to others

Links and Resources Mentioned:

• Ep. 23 | Progressive Overload: What It Is, and How It Can Help You See the Results You Want on Your Fitness Journey
• Listen to the Sol Fit Podcast
• Join FIT CLUB, my monthly membership with workouts you can do at home or the gym
• PRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)
• Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!
• Join my FREE Facebook group, Unf*ck Your Fitness
• Click HERE for my favorite fitness & life things! 

More about the Unf*ck Your Fitness Podcast:

If you've tried all the fad diets and are sick and tired of not achieving your health and fitness goals long-term, you've come to the right place! Welcome to the Unf*ck Your Fitness Podcast with me, Kristy Castillo. I'm here to help you break the annoying diet cycle, gain confidence, and reach your health and fitness goals. 

This podcast will show you how to be proud of the body you have, build the body you want, and enjoy the process along the way. I'll cover topics like how to get the most from your workouts, the importance of feeding your body what it needs, and key mindset shifts that will empower you. I've broken through the BS surrounding diet culture and built my dream body, all while being a busy wife, Mom and business owner, and I know you can too!

Connect with me on Instagram at @kristycastillofit

Learn more about working together by visiting my website: https://www.kristycastillo.com/