5 Ways To Prevent Muscle Loss
Whether you’re fasting carb cycling following a ketogenic diet, or you’re just cutting calories there’s one common condition that you need to be concerned about…muscle loss. I’ve gone through many cuts over the years & through trial & error, I’ve learned what works best to prevent muscle loss. The truth is that no matter what you do if you’re trying to burn fat by cutting calories; while you’re in that caloric deficit you will experience at least some muscle loss even if you do everything perfectly.
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So rather than pretending that there’s some secret method that will completely stop muscle loss during a cut, the purpose of this video is to teach you the best strategies & the best methods to prevent as much muscle loss as possible while cutting body fat. And you’re going to want to follow these step-by-step tips because not only will preventing muscle loss make you look better & more aesthetic at the end of your cut but it’ll also make keeping the fat off much easier when you’re done.
The first thing you’ll want to do is maintain as much strength as possible during your cut. The is the single most important step you can take with your workouts to encourage your body to maintain as much muscle as possible. When you cut calories it’s no secret that you’re going to be feeling a lot more tired & low in energy. You feel tired because your glycogen stores will be running low & that’s actually the only reason why your body instead switches over to using stored energy from your fat cells, to begin with. Due to the fact that people feel tired, most will respond by thinking that they can just take it a little easier during their workouts.
However, even though you’re tired the last thing you want to do is decrease the intensity of your workouts. As a natural lifter, your strength is closely tied to the amount of muscle mass you preserve during a cut. This is because unlike steroid users you don’t have the benefit of an increased rate of protein synthesis 24/7. You have to create that by lifting heavy weights even when you have low energy levels from being on a diet. The number one Training Method to build more muscle as a natural lifter is a Progressive overload in which you progressively lift heavier & heavier weights increasing your strength which ultimately leads to more protein synthesis & more muscle mass.
So if you’re trying to maintain as much muscle mass as possible your goal needs to be to maintain as much strength as possible. Unfortunately, there’s still this myth that when you cut you should go light as opposed to when you try to build muscle you should go heavy. However when you cut, since you’re taking in fewer calories than you need for maintenance, your body is trying to conserve energy in every way it can for survival reasons. If you don’t stimulate your muscles that you already built up by still engaging in high-intensity workouts with heavy weights, if you no longer have that stimulus & you’re now using lighter weights, getting rid of that now useless muscle is an easy call for your body to make from an energy conservation standpoint. So you will want to do what it takes to maintain strength when you cut.
Now, this is no easy task when you’re low on energy & for every week that you cut it gets a little more difficult to maintain the same strength levels you had before starting your cut. So what I always say is that the goal has to be to fight for every last inch. What this means is that you might have been doing let’s 225 for 10 reps on the bench press for example. Then you start cutting. And your first day of cutting you can only do 9 reps, a week later you’re down to eight reps. Then the following week you’re down to 7 reps. Most people would simply drop the weight to something lighter that they could do more reps with, with less of a struggle since their in this low energy state. However, if you do this it’ll only accelerate the rate at which you lose strength & muscle mass.
So when I say fight for every last inch I mean to stick to that same weight until your rep range drops way too low which is anything around three or four reps. Until that moment you have to stick that same weight & push yourself to try to hit as many reps as possible regardless of how tired or weak you feel. I personally experienced the best results when sticking within a rep range
My passion for fitness began when I was 14 years old. I naturally fell in love with training and haven’t stopped since. At 18 years I acquired my first personal training certification from ACE after which I opened my first gym in 2011, Gravity Training Zone. I'm now in the process of opening up my third location! I love to share my knowledge through personal training, my online courses, and youtube channel now with over 100,000 subscribers! I'm always here for my customers so if you need help don't hesitate to send your questions to firstname.lastname@example.org