Everything You Need to Know to Lose Weight and Build Muscle With Renaissance Periodization


Renaissance Periodization — while it may sound like you’re taking an art history class, it’s actually not. The diet and training program is one that puts an emphasis on maintaining muscle while decreasing fat or building muscle if you’re too thin. However, the program brings in scientific methods to its diet, and training components ensure the best results. So, what exactly is it and how does it work? Find out.

What Is Renaissance Periodization?

According to the website, Renaissance Periodization is a diet program that is designed to either help you build muscle or to help you shed fat while maintaining your current muscle. The programs are designed with science in mind and combine the scientific principles with nutrition and training. Targeting your efforts for specific results is also a big part of the program, which places focus on what works and what doesn’t.

How Does It Work?

Renaissance Periodization is broken down into two distinct programs. For men with 15 percent body fat or more and women with 20 percent body fat or more, the fat-burning program is recommended. For those under that percentage, the muscle-building program is recommended. For whichever program one is on, the diet lays out all of the meals for a particular day as well as the macronutrient amount for each meal and the timing of every single meal. While the diet can be strict — especially if you’re looking for maximum results in a short amount of time — it can also be a bit more forgiving if you’re not on a time crunch. However, adhering to the diet 100 percent will give you the best results you can have.

What Can You Eat?

According to the founder, clients are to eat a variety of foods both for health purposes and to prevent the diet from becoming stale. The diet lays out a number of acceptable foods for each macronutrient (protein, carbs, and fats) and a list of low-carb veggie options as well. The program also lays out a number of macros per meal depending upon your schedule and when you train. In addition, it also lays out your diet around one training session per day, unless you choose otherwise. There is also an approved foods list for each category (lean proteins, vegetables, healthy fats, and healthy carbs), as well as a meal plan for vegans, so whatever your lifestyle, there are options developed for you.

Cheat meals, while uncommon, can be built into the program depending on the client and on the goals. Cheat meals may increase cravings, however, so the founders do not recommend it.

Exercise Component

Nick Shaw, founder of the diet, says those who partake should be able to participate in at least one training session per day. However, clients that are newer to weight training will lift weights two to four times per week and more advanced clients are training as much as five to six times per week. The circuits are based around basic exercises, including squats, deadlifts, pressing movements, and pulling movements.

In Summary

Renaissance Periodization is worth giving a shot, especially if you’re not on a consistent schedule or work off hours. The routine not only enables people to be able to decide when they work out, which affects when and what they eat, but also helps even the most off-hours person slide into a healthy weight-loss routine. If you stick to it, the founders promise optimal results. However, unlike other diets (take the Whole30 for example), there are ways to build in cheat days for special occasions or days you really just need Taco Bell.

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