Check out my client
Marek’s transformation where he put on a whole bunch of muscle
Would you like to know
How to lose fat without losing muscle? There are steps you can take to minimize muscle loss while trying to burn fat.
However, even if you do these steps perfectly
you’re going to lose some muscle as your body fat gets lower and lower. if you’re training as a natural,
you’re eating a lower calorie diet it’s very hard to keep your muscles looking full.
So chances are pretty high that as
will get at least a little tiny bit smaller. you cut body fat your muscles
The point of me making this video is to give you guys the tips you need to maintain as much muscle as possible while burning fat.
you don’t do` is don’t drastically cut your calories. The first thing you want to make sure
you drastically cut your calories your body is more likely to burn some muscle to lower maintenance energy requirements.
The same thing can be said for cardio. Don’t do drastic amounts of cardio. Start with
and progressively work your way up. only two days a week of cardio
In the beginning, just modifying your
diet should be enough to get you losing body fat.
When you overkill with
screw up your hormones, and hit huge plateaus. dieting and cardio you release cortisol,
So remember slow, progressive changes to your diet and adding a little bit of cardio at a time when you plateau is the way to go.
Don’t worry so much about frequency worry more about making it work for your lifestyle.
say that this is the most effective way to maintain muscle while burning fat, People that eat 4-6 meals a day
and then people
doing intermittent fasting say that their method is more effective.
I know that there are a lot of people that are trying to
burn fat with an intermittent fasting protocol,
I think intermittent fasting can be great for burning fat. Same thing for 4-6 meals a day.
Both of these approaches work,
so meal frequency should be based more on your lifestyle.
I’ve experimented with both
intermittent fastings and with eating more frequently throughout the day.
For me, I’ve always been able to
throughout the day. maintain more muscle eating more meals
And the only reason I wasn’t able to maintain as much muscle fasting was that I had trouble eating giant meals of clean food.
I would get full and wind up not
This just highlights the fact that everyone is different, so do what works for you. eating enough calories.
Intermittent fasting is great for people that have busy lifestyles and people that can eat a lot in one sitting.
has its own benefits. Focus less on meal frequency and more on keeping your daily calories in the right range to eating more frequently throughout the day burn fat, not muscle.
Next, you want to make sure that you try your best to keep your lifts heavy at the gym. It’s almost inevitable that you get a little weaker as your body fat percentage keeps dropping.
However, you’re going to want to do everything you can to lift heavy weight. Especially when you get to really low levels of body fat.
Aim for compound exercises and try to hit each muscle group for a minimum of 9 sets 5-8 reps with heavy weight.
When training for aesthetics I recommend splitting up your routine. Obviously, you wouldn’t be
doing every single muscle group for 9 sets in one day.
The point I want you to take away is to
push yourself to go heavy, even if you feel tired of eating less.
If you consistently put
will do it’s best to maintain muscle for that task. your body under heavy weight your body
Many people drop their weight and
go with low reps while cutting fat and that is the worst thing you can do when trying to maintain muscle.
Don’t fall for the newest trendiest BCAA formula supplement The last tip is to take BCAA’s and L-Glutamine.
because it’s probably the same
Branch chain amino acids with some added sugar and a bigger price tag.
All you need is plain old BCAA powder. The same thing with L glutamine, plain L glutamine powder would be best.
Whether they really work or not is debatable but at least
these supplements are one of the supplements that have more evidence of being useful.
You can take them after or before your workout and maybe one more time before bed. You don’t need to take it all day.