Periodization programs of all kinds have become the de facto approach to sports strength and speed training. Problems can arise when combining a typical weight loss diet with a periodization program. At all times, you want to ensure that the body can handle the stress placed on it while allowing you to lose weight and make athletic gains.

The typical weight loss program restricts total calories and most of today also restricts total carbohydrates. The idea is to manage the blood sugar response by controlling the release of insulin. This has proven to be an effective form of diet for everyone from bodybuilders to housewives.

Periodization programs recognize that it is impossible to always be gaining strength, speed, or overall endurance. Traditional weightlifting programs talk about doing 3 sets of 10 reps per exercise and then trying to increase the weight from one workout to the next. If you were to increase the weight used 5 pounds per workout and exercise 3 times a week, that would be over a 500 pound increase! This is clearly not possible.

A typical periodization schedule divides the schedule into phases such as “recovery,” “strength,” “endurance,” and “maintenance.” The idea is that within a phase you focus your workouts on a specific type of training. If there is a competition or goal you are working towards, the phases and schedule are adjusted so that you peak just before the event.

You don’t want to be on a 12 week weight loss program and in the middle of a 10 week periodization phase for maximum strength. Your body will be overly stressed and this will hinder, not help, your weight loss efforts. Training for maximum strength requires adequate carbohydrate and protein intake and actually works against your fat loss efforts.

However, periodization phases do not have to last for months. The duration of a phase can even be reduced to one day! This form of periodization program is called “undulating periodization” and has you work out 3 days a week, usually with a different focus each workout. One day he focuses on strength, another on speed, and another on endurance.

This type of periodization program is perfect for melting fat when combined with adequate protein intake (at least 1 gram per pound of lean body mass) and healthy carbohydrates. The advantage of this approach to weight loss and periodization is that this program causes the body to stress a different part of each workout.