at the end of the six weeks, you can cycle in some different workouts and exercises but then once again lock those new exercises in for the next 6 weeks don’t change them so you can progressively overload those exercises.
Now as you’re doing this correctly if the weight on the scale isn’t going down but you look better in the mirror then you’re doing the right thing.
Remember we’re after increasing lean body mass and decreasing body fat we’re not after losing weight.
The second approach if you really don’t care temporarily gaining some fat is to create a small calorie Surplus at about fifteen percent above maintenance.
Now it’s very important that you’re keeping all of your calories clean while doing the Surplus in order to minimize fat gain.
You all know what clean foods are it’s about buying them and eating them.
by doing this Surplus approach you’re entirely focused on increasing your lean body mass which is why I like it more if you can tolerate gaining a tiny bit of fat.
it’s going to help you build strength a lot faster it’s also going to translate into faster muscle gains from more nutrients available and more energy during your workouts.
All the while it’s not too high of a surplus to where you’re just going to be gaining massive amounts of fat.
Now here’s the kicker with both of these approaches regardless of which one you do you have to be patient.
muscle isn’t built quite as fast as fat comes off.
So I want you to pick one of these approaches and I want you to really stick to that approach for a year with an Amplified focus on building strength in all of your exercises one by one week by week rep by rep.
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