Trying to combine a periodization program focused on max steength development with a typical weight loss diet doesn’t make a lot of sense. You won’t be getting enough calories and there is too much stress on the body overall.
This doesn’t mean that periodization is bad for weightloss. But you have to design your periodization program around your goals! A typical fat loss diet will control total calories and carbohydrates and you need to take this into account as it will deplete the energy your body can utilize.
There are a few things you can do to manage the stress on the body:
- Make sure you are getting adequate protein. At least one gram per pounds of lean body mass.
- You can still eat carbs, just make them green and fiber and nutrient rich.
- Adjust your periodization program to use shorter cycles.
The idea of short cycles with a periodization program has become popular for people and trainers focusing on weight loss. Many of the “lose fat” workout programs today basically boil down to a different type of workout during the week. So if you are exercising three days a week, one workout would focus on max strength, one on total hypertrophy, and the last on strength-endurance (i.e. high reps and olympic style movements).
This form of undulating periodization program is perfect for weight loss because it taxes different systems in the body all the time and when combined with interval training it can literally melt the fat off.
