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Does it actually work.
And honestly, i feel there is no more overrated and over given a shit about aspect of fat loss or muscle growth than om the aforementioned drop in recovery and performance to the changes in insulin, leptin, thyroid hormones and overall metabolic rate, the human body and mind just run a whole lot better with no deficit w, with a more simple and straight forward fat loss diet, you’ d consume about the same amount of calories and nutrients every day and be in a similar sized deficit each day of the week. And that brings us to the concept of the diet break.
Clean vs dirty, healthy vs unhealthy, processed vs unprocessed really doesn’ t matter at all in terms of calorie partitioning and whether the“ weight” you lose ends up being fat good or muscle bad after looking over this list of what i’ d consider to be the most important effective ways to maintain muscle while losing fat, some people might be wondering if i forgot to mention one final w, weight training obviously still needs to be kept around as it provides the primary signal that tells our bodies to maintain muscle and only burn body fat. Well, this is something i’ ve been experimenting with a lot over the last few years, and i’ ve become a huge fan of it.
So, if you’ ve ever lost any muscle or strength while trying to lose fat or are just concerned it might happen to you in the future. This is how you can prevent it.
Now obviously in terms of things like overall health, appetite control and diet adherence there are some big differences, which is why i’ d always recommend getting most of your calories from higher quality foods rather than junky garbage. There you have it. The 8 best ways to ensure you lose fat without losing muscle in the process.
However, at the end of the week, the total amount of calories consumed would still be the same.
As nice as that theory sounds, the truth is that with all else being equal total calorie and macronutrient intake, strength being maintained, etc.
The specifics of when and how often a diet break should be taken would require its own article consider it added to my to do list but the basic point is that while people with less fat left to lose will generally need benefit from a diet break more than someone in the early stages of losing a lot of fat, the fact remains that it can be quite beneficial for many reasons. One of which is preserving muscle. The“ tip” i’ m referring to is to eat healthier, cleaner, natural foods instead of unhealthy, dirty, processed foods.
And when i do, my first choice is always minutes of low intensity just so happens that the majority of the other items on this list are proven to significantly help make those things specifically strength maintenance actually gardless of how you go about making fat loss occur, the simple fact is that it kinda sucks either fact, i rarely do any myself and my default recommendation for most people with body composition related goals is to do little or even no cardio whatsoever. That’ s completely optional goodbye fat, hello muscle.
Alright, calorie cycling it is. It’ s just that, considering cardio is in no way required for losing fat and that doing it could potentially hurt your ability to maintain muscle plus it’ s boring as hell i don’ t really see the point.
And what it refers to is eating more calories on certain days typically training days and less calories on other days typically rest days so no, while it’ s still a great idea, it’ s not an idea that will in and of itself improve your ability to maintain muscle while losing fat. Obviously personal preferences and individual differences play an important role here too, but generally speaking. I rarely recommend cardio by default or do much of it cause any improvement there will help with our goal of maintaining muscle and strength while we lose fat.
Typical steady state cardio minutes of jogging, for example will also cut into recovery, albeit not nearly as much as hiit can. I’ d much rather see people create their deficit via diet alone, use weight training to build maintain muscle, and use cardio as a last resort tool for when you reach a point where lowering calories any further becomes too difficult and you’ d rather burn those calories off instead. Can we all be honest for a second.
Obviously if your goal is endurance or performance related, my opinion would change. But with calorie cycling, you’ d be in a larger deficit on certain days, but then a smaller deficit or possibly even no deficit at all on the other days. The truth is, there are a ton of physiological and psychological aspects of being in the energy deficient state required for fat loss to take place that just plain suck.
Avoid excessive amounts of cardio or just don’ t do any at all when you weigh these cons against the pros of cardio it burns some calories. This is done primarily by manipulating carbs and or fat, as protein is something we want to be high every day.
Especially when our goal is to lose fat, not muscle. You begin to realize that it may not be worth doing for the purpose of losing fat. Specifically for people whose primary goal is to lose that fat without losing muscle.
Fat burn gain muscle. The exact definition of what a diet break is will vary based on who you ask, but i think of it as a week period where you come out of the deficit and back up to maintenance level for the purpose of briefly allowing all of the things that suck about fat loss to recover and go back normal for a little’ s definitely a subject you’ ll be hearing a lot more about from me in the future.
Still burns a nice amount of calories and won’ t cut into recovery. But the common thought that changes in body composition are directly influenced by a food being“ clean” or“ dirty” is total bullshit.
Fat burn gain muscle. Don’ t get me wrong here.
Both hiit and steady state cardio are useful fat loss tools for sure and i’ m definitely not against doing them. Take diet breaks when’ s just the method of getting there eating less on certain days, more on others is cause doing so will supposedly make a significant difference in terms of getting the“ weight” you lose to be fat instead of muscle. There are dozens of potential benefits some physical, some mental that come from taking diet breaks like this, but the reason i’ m mentioning it here are for its performance and recovery related t just for maintaining muscle while losing fat which i’ ve found it works great for but also for diet adherence, controlling your appetite, and keeping you happy and satisfied.
Your body doesn’ t really like being in a caloric deficit, and as anyone who has ever tried to lose any amount of fat already knows, your mind sure as hell doesn’ t like it either. What about eating only healthy clean” foods. The theoretical purpose for doing this is to improve everything from recovery to calorie partitioning by providing our bodies with more calories nutrients when it’ s most likely to need and benefit from them training days and less calories nutrients when it isn’ t rest days and on the other side of the goal spectrum, i like it equally well for gaining muscle without gaining excess fat.
For this reason, all of the exercise you’ re doing not just weight training, cardio too needs to be reduced or adjusted to some extent to compensate for this and help prevent muscle loss. This would then potentially allow us to, among other things, better maintain muscle and strength while we lose fat.
Once again, for more about adjusting weight training, see the fat loss muscle maintenance solution in the best workout routines. The first 2 items sufficient protein intake and maintaining strength are by far the most important. Which means, it doesn’ t belong on this list.
But strictly in terms of just improving the way your body looks. Hiit or really any high intensity cardio will cut into the recovery of both your nervous system and muscle fibers almost in the same way an additional weight training workout would. And excessive amounts of steady state cardio let’ s say minutes of jogging and or doing it every single day is often quite problematic in terms of preserving muscle.
This all goes back to what i mentioned times already about recovery being reduced as a result of calories being reduced.
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