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Daniel DeBrocke is the chief content creator for Stacked Strength and is also a contributing writer for Breaking Muscle, T-Nation, EliteFTS, Bar Bend and several other publications. He's a strength and conditioning coach and primarily works with competitive strength athletes. Click here for full bio. Contrary to popular belief, dietary interventions to produce weight loss are quite efficacious. However the rate of recidivism is high at roughly 85%, with research demonstrating a substantial portion of weight lost being regained within just a few years (1). This is not simply a result of lapses in adherence, and in fact has strong genetic, biological, environmental and psychological influences. Given the audience this article will be seen by, the focus will revolve around strategies to optimize body composition both from a muscularity and leanness standpoint. The objective of this article is to understand why weight regain is so prevalent by exploring the various mechanisms (both direct and indirect) involved. From there we can compile a series of recommendations and strategies to bypass or at least minimize negative repercussions associated with dieting and the feared rebound. Although this article is not specifically geared toward bodybuilders or physique competitors, the majority of the information and recommendations still apply. I want to be clear that these are suggestions for individuals who are healthy with no medical conditions. And as always, ensure you seek help from a qualified professional such as a dietician or physician before making any changes based on the recommendations contained in this article. KEY POINTSAs you restrict energy and lose body fat metabolic adaptations occur as a biological response to prevent starvation. Virtually all of the down-regulation in BMR at the end of a diet are due to changes in NEAT. This is a natural process and is not necessarily indicative of any sort...

“In the pain, the agony, and the heroic endeavors of life, we pass through a refiner’s fire, and the insignificant and the unimportant in our lives can melt away like dross […].”  - James E. Faust, April 1979 Training with a purpose is in my DNA. Whether it was my first marathon in 1992, the U.S.A. bodybuilding championships in 2001, or the North American Powerlifting Federation championships in 2019, my eyes were always on the prize as I pushed myself during the preparatory phase.Truth be told, I have never understood the practice of exercising without a specific goal in mind. If I am going to dedicate hours of my life to an athletic endeavor week after week and year after year, I want to know that I am on the path of progress. You may have a different mentality—and that is fine by me—but I relish the heightened focus experienced when each training session is seen as part of a larger whole.Speaking of focus, goal-oriented training in general and resistance training in particular are, in many ways, similar to the metallurgical concept of the refiner’s fire. Metallurgy is the science of producing and purifying metals, and the refiner’s fire refers to the intense heat (and often the associated hammering) needed to shape a finished metal product. Another useful metallurgical term in this context is crucible, which is a metal or ceramic bowl capable of withstanding extremely high temperatures; using a crucible, one is able to “focus” a heat source into a small space in order to render a rigid material temporarily malleable.What do high temperatures and shaping metals have to do with resistance training? From my vantage point, intense training takes us from a world of comfort and throws us squarely into a kind of refiner’s fire. As my training protocol...