Lose Fat Not Muscle 3 Simple Steps
Hey, what’s up guys? Sean Nalewanyj, of EliteImpactLabs . And in today’s tutorial lesson, I want to give you some important tips for structuring your cutting phase, in order to maximize body fat loss as well minimizing muscle loses. Now, some degree of muscle loss is inevitable any time you try to significantly reduce your body fat levels. But here are three very important tips you can implement in order to keep as much of your hardearned muscle mass intact as you loss body fat. So, the first thing is don’t let your calorie intake dropped too low. In order to lose body fat, you must consume fewer calories than you burn. To put it simply, you have to eat less. And this creates the necessary calorie deficit, which is needed.
To stimulate your body to burn burn fat as a source of fuel. However, this has to be carried out with caution. Although a calorie deficit is a mandatory prerequisite for fat loss, goingÂ too lowÂ will put your lean muscle tissue at risk. So, a good guideline for this is to follow a calorie deficit of about 15% to 20% below your maintenance level. And your maintenance level is the number of calories that you require daily in order to maintain your current weight, 15% to 20% below maintenance is a deficit that is large enough to maximize fat loss, but low enough that the majority of your muscle tissue will be left intact. And to find your calorie maintenance level, I’d recommend using what’s called, quot;The HarrisBenedict.
Formulaquot; which you can very easily find through a basic Google search. Secondly, do not alter your weight training plan. When most lifters shift into a fat loss phase, they make the huge mistake of switching to a light weight, high rep plan in an effort to increase muscle tone and definition. In reality, this is completely misguided and counterproductive to your bottom line progress. Always keep this in mind; spot reduction isÂ impossible. In other words, you can’t target fat loss from specific areas of your body by training those areas with weights. Resistance training targets only theÂ musclesÂ that are involved in the specific movements you’re performing, and not the fat that surrounds those specific areas. Curls.
Don’t burn fat off of your biceps, dumbbell presses don’t burn fat off of your chest, and lateral raises don’t burn fat off of your shoulders. Fat loss occurs on a total body scale as you keep yourself in a calorie deficit over time. As the weeks go by, you’ll lose fat from your entire body, which will increase muscle definition. But you have no control over the specific areas where fat is burned from. Every time you perform a weight training workout, your goal is simple. And that is to provide your muscles with the most powerful growth stimulus possible. And this is achieved using the exact same principles you were using during your bulking phase. High intensity, progressive overload, compound movements,.
Low to moderate reps et cetera. When you follow the light weight, high reps approach, all you’re really doing is providing a weaker stimulus to your muscles and increasing the chances of muscle loss during your cutting phase. And thirdly, don’t go overboard on cardio. If you’re creating a proper calorie deficit through your diet, and are sticking to an intensive weight training plan, then there’s really no need to perform an excessive amount of cardio. Yes, cardio is a useful tool for burning additional calories, but most people get totally carried away here. TheÂ onlyÂ true requirement for fat loss is a calorie deficit. And if you’ve already decreased your food intake sufficiently, then you shouldn’t.
Need much more than a couple cardio sessions per week. It’s going to vary from persontoperson. But for most people, two to three cardio sessions per week, in combination with weight training, will easily get the job done. If you go overboard and start performing cardio every day on top of an already adequate fat burning plan, your overall calorie deficit can easily stretched to an excessive level that leads to unwanted muscle loss. So, those are the three major steps to keep in mind if you want to melt off that excess body fat, but keep your hardearned muscle gains safely intact. Number one; maintain a calorie deficit no larger than 15% to 20% below maintenance. Number two; keep your weight training plan exactly the same as it was during.
Your bulking phase. And number three; don’t go overboard on cardio, two to three sessions per week is likely all you’re going to need. So, I hope you found this information useful. If you did enjoy the tutorial, please make sure to hit the like button, leave a comment and subscribe to stay uptodate on future tutorials. Don’t forget to download your free 28day mass building plan, which includes a free workout, meal plan and supplement guide, over on EliteImpactLabs . The link to that is in the description. And don’t forget to join us on Facebook where we do free supplement giveaways every Thursday night. So, thanks again for watching. And I’ll talk to you again soon.
How To Lose Fat Without Losing Muscle 4 Simple Tips
Hey, guys. Sean Naelwanyj here at SeanNal BodyTransformationTruth and in this tutorial here I’m going to I want to give you the few pretty simple tips that you need in order to prevent muscles loss and to maintain your gains while you’re a cutting phase and while you’re focusing on losing fat. Building muscle does take a lot of hard work and patience, muscle growth happens a lot more slowly than fat loss does and so it’s understandable that people are concern about this. In reality though it’s actually pretty simple, there’s only a few basic things to keep in mind here and if you follow them then you likely won’t lose much muscle if any at all. Especially if you’re a beginner, in which case you might actually.
Be able to recomp to gain some muscle while you’re losing fat. So basically you have the training side and you have a nutrition side. So let’s start off with the training side and the main thing here to keep in mind, if you want to burn fat and maintain muscle, is just to make sure that your basic weight training approach remains the same as it was when you were trying to gain muscle. You can reduce the overall volumes slightly but what you don’t want to do is make the very common mistake of switching to a lighter weighthigher rep program. A lot of people do this thing thinking that it somehow improves fat loss or that it brings out more definition in their muscles, but this is, of course, completely.
False. You can’t spotreduce fat loss from specific areas of your body and going with light weighthigh rep sets, it isn’t doing anything other than weakening the overall stimulus of your training. If you really want to lose fat and maintain muscle then you need to continue training hard, training heavy and striving for progressive overload to make sure your body is receiving a strong enough stimulus to hold on to its existing muscle while being in a deficit, and on top of that don’t start reducing you rest time inbetween sets as a way to try and burn more calories. Your diet and your cardio is going to take care of the calorie burning aspect and you’re only goal in the weight room should be to.
Provide your body with the most powerful stimulus that you can, so that it has the proper incentive to hold on to its muscle and you do that by training with the same basic principles that you were using when you were trying to gain muscle. So that’s mean training within a rep or two of failure on your sets and staying within that basic hypertrophy rep range of about five to twelve reps per set. The other thing to keep in mind on the training side is to not go overboard on cardio. I always recommend performing some cardio whether you’re bulking or cutting, because it does have a variety of physical and mental benefits outside of just burning calories, but you definitely don’t need to be performing marathon cardio.
Sessions, you don’t need to be doing cardio every day, just start off with a moderate amounts. Two to three sessions per week in combination with weight training is a good starting point and ideally tried to space it away from your weight training workouts if you can. So either cardio on the morning and weight training at nights, weight training in the morning and cardio at night or just flip them on separate days altogether, and if you really want to combine them because you have a very busy schedule or you just want to be as time efficient as possible then always do it post workout, don’t do cardio before your weight training workouts. Weight training should always take precedence over.
Cardio if you’re trying to maximize muscle retention and you don’t want to prefatigue yourself prior to weight training as a result of doing cardio. One final point here is that the amount of cardio that you do also depends on what your lifestyle is like outside of the gym. If you work a physically active job or you have other physically demanding hobbies that you do then you may need a very little additional cardio if any at all. So that’s the training side, and then after that we have the nutritional side. The first thing here is to stick with a moderate calories surplus and to focus on losing fat at a gradual pace, and usually that one to two pound per week guideline is a good overall rate for.
Most people, unless you’re significantly over weight, in which case you can go a bit faster than that. Larger more aggressive calorie deficits are okay in the short term but most people won’t be able to stick to them for very long, their training performance will start to suffer, mood and energy levels will go down and your chance of losing muscle will increase as a result. So in most cases I’d say just go with a standard 500 calorie below maintenance deficit to start off with and take things at the more gradual pace because that way you will feel better, you’ll get better workouts, your chance of sticking to your fat loss guide will hugely increased and of course you will be more likely to retain.