So we have touched on sustainable weight loss with Kitty and Craig last episode, but now I want to get into the nitty gritty of body composition.  So, say you are training consistently and you’re at a relatively acceptable weight, but you have a certain look you want to achieve.  You want that toned and defined look and in your head it equates to eating less and training more.  But does it in reality?  And how does that work in the athletic space when we need to perform well at a particular sport, or when you just really like lifting or performing at a high intensity and don’t want to go into that stressed state that we’ve talked about in so many other episodes. Well I couldn’t think of anyone better to talk about this with than Libby Wescombe. Libby is a Sydney-based Personal trainer, Nutritionist, CrossFit Coach and ex Cross Fit Athlete with over ten years experience working with female clients to achieve their fitness and nutrition goals. Libby is on a mission to bring back common sense in an industry full of hype and aims to help women break free from the confusion that keeps them stuck in an unhealthy way of thinking so they can live healthier, happier, freer lives.   In this episode, we discuss: Crossfit and the awesome foundation it gave Libby and how she works with high performance athletes. The myth of paleo dieting and how it affects cross fitters The myth of focusing on the number on the scale as a barometer of health Shifting from focusing on weight to body composition The importance of muscle mass and the myth of women getting huge Why you need to log so your coach can get your baseline How to “log” without logging Why you need to understand macros Are we actually over training? Periodisation and the myth of always going hard or performing at high intensity What actually happens when you lose weight Why recovery is not just sleep and why its different for everyone The importance of diet breaks and re-feeding The myth of cardio being bad for you and how to work in the different energy systems and have a positive carry over to body composition Building an aerobic base Overcoming “exercise intolerance” Why you put on weight when you change diets, especially going pro-metabolic The importance of consistency The problem with the caloric restriction we’re seeing in clients from sedentary to athletes You can have it all, but not at the same time   If you got something out of the episode, I would love you to share your takeaways on instagram and tag me, @leilalutz and @libbywescombe and post in your stories.   You can find Libby on instagram and at www.libbywescombe.com I highly recommend her program which you might have seen me participating in, in my instagram stories. See omnystudio.com/listener for privacy information.