It takes three consecutive days of high compliance with activity and nutrition to knowingly enter a physical state of fat burn. Prior to that, you’re just cycling in and out of glycogen stores and blood sugar volatility.
Let’s say you get started on a Monday and you absolutely nail it Monday, Tuesday, Wednesday. We can be confident that by Thursday you are actually reducing fat tissue. Then, people tend to slacken on Friday, Saturday, Sunday. So the cycle starts over. A relatively high compliance person is netting a single day of overt progress per week when they “buckle down.”
A minor reduction in rigor might happen on Monday or Thursday and land no fat loss for the week. Endurance and strength could be built. But no fat loss.
Then comes a birthday, a long weekend, Valentine’s Day, St. Paddy’s, spring break, taxes, Easter, etc.
By Fall, we’re back to “The Holidays.”
Thus, my encouragement is to gift yourself not JUST three days of strictness here and there, but a good long stretch. When we peer through a year, we soon find that there aren’t many spots for MANY three or more day stretches. Be mindful of that. Focus on getting more than three days per salvo, and many shots at that, not just a 4-12 week season after January 1st.