9 Steps to Burn Fat Without Losing Muscle
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- Опубліковано 6 лис 2021
- Learn exactly how to Lose Fat WITHOUT sacrificing precious Muscle Mass during a cut or diet. Believe it or not, you can even lose weight and build muscle at the same time. Find out what the science says about burning fat and building muscle simultaneously. This detailed body recomposition strategy can be used to get lean without losing muscle.
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When most people lose fat they also lose a lot of muscle, which is a huge problem because the dream outcome for most people isn't necessarily to just lose weight or burn fat, it's actually to improve their body composition, which essentially boils down to reducing body fat while also increasing muscle mass. And if you lose muscle every time you try to cut away some fat you're just going to stay stuck in a cyclical process where you take one step back for every step you move forward. So to actually ensure progress I want to give you guys 9 rules that you should follow whenever you're trying to reduce your love handles, your belly fat, or any kind of fat without wasting precious muscle mass in the process.
And the first thing is to make sure you base your caloric intake on your current body fat percentage to maximize fat loss while minimizing muscle loss. This is so important because the less body fat you carry, the more prone you are to muscle loss. On the other hand, if you have a high body fat percentage, you can diet much more aggressively without risking muscle loss. This is because there's more stored energy available for your body to tap into and use as fuel, when you're overweight or when you have a high body fat percentage. So your body doesn’t need to break down muscle tissue to get that fuel. So based on the scientific data here's exactly how I would set up your calorie deficit as a function of your body fat percentage (1). As you can see the table on the screen (1.5) shows us that if you happen to be a man with an average body fat percentage of 15 to 21 percent, you can reduce your calories by 20 to 30 percent from maintenance without risking too much muscle loss. On the other hand, if you're a man with a body fat percentage that's greater than 26 percent you can literally reduce your calories by 40 to 50 percent without risking excessive muscle loss. The easiest way to figure out approximately what level your body fat percentage is right now would be by looking on the screen and choosing the range that looks most similar to your body. And to figure out your maintenance calories you can either click the link below in the description for our macro calculator or you can google a macro calculator. Just Keep in mind that it's totally fine to diet less aggressively than the numbers that you see on these tables, but to avoid muscle loss, I highly recommend not exceeding the calorie deficit ranges that you see for each category. Also, since no macro calculator is perfect, you may want to keep track of how much weight you lose every week. If you lose more weight than the numbers in the “Maximum weekly weight loss” column indicates then that could be a sign that you’re dieting too aggressively. (2)
The next super important rule to follow is to Maintain Your Training Intensity as you cut down. From the training side of things, this is by far the best thing you can do. Unfortunately, when you’re in a calorie deficit, it can become harder to recover from your workouts because the calorie deficit itself triggers physiological changes that impair recovery. For example, there will be a reduction in testosterone and IGF-1 production along with a simultaneous increase in cortisol. (3) All of these changes are far from ideal for muscle growth and recovery. So most people will adjust their workout to make up for their reduced energy levels and their reduced recovery capacity. The big problem is that usually, people do this by reducing their training intensity. In other words, by reducing the amount of weight they lift. And that's a HUGE mistake because there is a very close correlation between strength and muscle mass (4). This means your ability to maintain muscle while you cut is very closely related to your ability to maintain your strength levels while you cut.
So even though you will most likely lose some strength each week as you diet you shouldn't just willingly reduce your weight load every week because you have less energy. You should fight to maintain that same intensity throughout your cut almost in the same way that you would train if you were trying to gain strength. You should only reduce the weight when you physically can't lift the weight for the intended rep range that you're going for while maintaining good form of course. Instead of reducing intensity to match your lower energy levels, it's a better idea to reduce your rep and set volume during a cut. So for example before your cut you might've been doing 225 for 10 reps, but...
References
1. How aggressively you set up your calorie deficit/diet and how fast you lose weight should be based on your body fat percentage.
bit.ly/3kbEGaU
2. Low-fat diets appear to decrease testosterone levels in men
pubmed.ncbi.nlm.nih.gov/33741447/
3. A calorie deficit can trigger physiological changes that impair recovery, such as a reduction in testosterone and IGF-1 levels and an increase in cortisol.
www.ncbi.nlm.nih.gov/pmc/articles/PMC3569090/
www.ncbi.nlm.nih.gov/pmc/articles/PMC2673798/
pubmed.ncbi.nlm.nih.gov/20368473/
4. Some of the studies that we’ve covered multiple times before on this channel are the ones that show there is a very close correlation between strength and muscle mass
pubmed.ncbi.nlm.nih.gov/24169471/
pubmed.ncbi.nlm.nih.gov/10956365/
pubmed.ncbi.nlm.nih.gov/11990746/
5. Research links the regular consumption of an egg-based breakfast to increased weight loss over time.
www.ncbi.nlm.nih.gov/pmc/articles/PMC4863262/
6. “Egg breakfast, which is associated with an increase of serum PYY and GLP-1”
pubmed.ncbi.nlm.nih.gov/24923232/
7. Research shows that calorie cycling improves diet adherence, diet satisfaction, and weight loss compared to continuous calorie restriction.
pubmed.ncbi.nlm.nih.gov/24829732/
pubmed.ncbi.nlm.nih.gov/23591120/
8. “It has been shown that muscle protein synthetic rate (MPS) is elevated in humans by 50% at 4 hrs following a bout of heavy resistance training, and by 109% at 24 hrs following training.”
ttps://pubmed.ncbi.nlm.nih.gov/8563679
9. At an average time of 36 hrs postexercise, MPS in the exercised arm had returned to within 14% of the control arm value,
ttps://pubmed.ncbi.nlm.nih.gov/8563679
10. Fiber is highly satiating. Research shows that for every 14 extra grams of fiber people consume, food intake tends to reduce by around 10%.
pubmed.ncbi.nlm.nih.gov/11396693/
11. Scientists estimate Australian Aboriginals ate between 40-80 grams of fiber per day.
pubmed.ncbi.nlm.nih.gov/19087457/
12. “The overall dietary intake of fiber from all sources ranges from about 150 to 225 g/d for an adult male.”
pubmed.ncbi.nlm.nih.gov/20416127/
13. Being inconsistent with your eating schedule increases hunger while impairing insulin sensitivity, and the thermic effect of food, all of which can impair belly fat loss.
pubmed.ncbi.nlm.nih.gov/15220950/
pubmed.ncbi.nlm.nih.gov/15085170/
pubmed.ncbi.nlm.nih.gov/25755093/
pubmed.ncbi.nlm.nih.gov/25545767/
14. An increase in cortisol tends to impair belly fat burning, which partially explains why people with chronically elevated cortisol levels are characterized by abdominal obesity.
pubmed.ncbi.nlm.nih.gov/9467584/
pubmed.ncbi.nlm.nih.gov/7673425/
15. As acetate enters your blood, fat burning is majorly suppressed, which causes most of the fatty acids in your blood to be stored as fat.
pubmed.ncbi.nlm.nih.gov/10539756/
16. Nine servings of alcohol post-workout decreased protein synthesis by 24%.
www.ncbi.nlm.nih.gov/pmc/articles/PMC3922864/
17. “We conclude that alcohol ingestion suppresses the anabolic response in skeletal muscle and may therefore impair recovery and adaptation to training and/or subsequent performance.”
www.ncbi.nlm.nih.gov/pmc/articles/PMC3922864/
18. Research shows consuming more omega-3’s improves exercise performance, muscle growth, and lean body mass.
link.springer.com/article/10.1007/s11332-016-0322-9
www.ncbi.nlm.nih.gov/pubmed/30052800
www.ncbi.nlm.nih.gov/pubmed/26679702
19. Ab-specific training won't help you burn fat off your belly without Losing Muscle. For example in the study below, after doing four hours of ab training a week for six weeks, “there was no significant effect . . . on body weight, body fat percentage. . . or abdominal circumference.”
pubmed.ncbi.nlm.nih.gov/21804427/
20. Bulking aggressively doesn't increase muscle growth compared to a more moderate approach, as shown by a 2013 study published in the European Journal of Sport Science.
pubmed.ncbi.nlm.nih.gov/23679146/
21. A 2012 meta-analysis found adding cardio to a resistance training routine reduced muscle growth effect size by 39 percent
See figure 1.9
pubmed.ncbi.nlm.nih.gov/22002517/
ازوجك
Can u do videos like these more women friendly. The chart at the beginning, it said it was for men, can women also use it?
Love this channel . I went from Man titties "D" cup to a "B" cup. # Man titties. Keep up the videos please .thank you
Lezzgoo
6:53 How is that a correct computation? Thanks in advance!
0:40 1. Base caloric intake on current body fat percentage
2:30 2. Maintain training intensity as you cut down
4:30 3. Calorie cycling
5:54 4. Make sure your diet contains enough fat
7:15 5. Avoid excessive Cardio
8:22 6. Limit or avoid alcohol
9:17 7. Get enough fiber and protein
10:45 8. Eat a high protein breakfast
11:50 9. Maintain a consistent eating schedule
Not all heroes wear capes
👑
youre a hero!
Lezzgoo!
Time saver,.......thanks.
I wish every person reading this incredible health! 💪🏼 remember, you can’t change your body in a day, it’s small steps day after day! And it starts with right now 🙏🏼
Oh you can change it in a day. Eat 5 Big Macs w fries and go to bed right after 😂
facts I'm going on year 4 now no supplements and I'm just starting to see all around progress the first year I lost most of my back fat lol the belly is the worst spot to hit i swear
Ngl so far the bodybuilding community has been the least toxic n most supportive one I've ever been a part of
Now having that said I think all of us guys with six packs secretly criticize and judge other guys with six packs and be like I bet he didnt get there naturally pfff my body is way better or something like that
But we're still nice n supportive to each other
When it comes to bodybuilding we're all think like girls when they spot a girl that's prettier than them 😂😂😂😂
@@hunterreese156 yikes 😬
You nailed it. Took me 31 years to realize how much I enjoy working out and caring about my health. Every time I would go all out on eating healthy, I would screw up and quit. My new system was to make one small change a week. As the weeks went on, I became more and more healthy. It’s easier on the mind and it’s fun to figure out what the next change will be. I’ve been doing this for the last 2 years. Working out on top of diet change is giving me crazy results. I wish I started this whole health thing years ago.
I lost over 70lbs in last year. If you want to lose fat you need to train hard and eat clean. This is my story, the things started to change after I took diet from Dietarize. Diet was plain simple and easy to follow, training was something like home workout (three times per week). I lost 11lbs of fat in first month already... This may be the best stuff on internet right now... You also have some other online diet helpers, but believe me personal trainers are too much expensive.
Tren hard and eat clen, oh anavar give up
i lost 132.277 since start of year till present and continuing
@@Vdanman nice dude keep pushing!, I lost 60lbs so far :)
What did you eat?
@@brandonteixeira7644 im 6 months late, but you can eat whatever you want tbh. eat 2 buckets of ice cream as long as your calorie deficiting you will automatically looose weight. Calorie deficit meaning eating less then what your supposed to eat people think its rly hard to loose weight all you have to do is cut out 400-500 calories from your meals everyday you dont even need to workout or eat healthy lol
Febuary 1st I was 419 pounds. I started eating healthier. March I incorporated the track. July I added the gym. Now I am 342 with no goal weight to loose. Wherever this takes me is where I will be . I cant stop . I am now addicted to working out. Rush from endorfins feel better than a large grease pizza.
It feels amazing to lose weight but man that weight loss high can push you to go every day lol. Good job! Keep pushing man! You're doing great
Keep it up man! 👍🏼
Outstanding 👍
Niceee
Congratulations!! Keep it up!!
One of the best videos I've seen related to this topic. Very clear and realistic. I can see myself doing in the past some of the mistakes you mentioned and how avoiding those my health improved. So I can say this videos says the truth and everyone can feel safe following his recommendations. Congratulations
Everything takes time. The problem is, people easily gave up when they don't see the result instantly.
100% correct - delayed gratitude is hard to understand with a world where we can get lots very fast
@@sean.momentumyep
Don't over think things I've had a recent break from UA-cam lifts but honestly this last 12 months has been a complete transformation I'm not on social media but I've followed the compound movement progressive overload method as well as Ryan Hutchinson low weight high rep method on isolation exercises such as lat raises , I eat 180 grams of protien but are not super strict, its been life changing at 32 having never been in a gym to see how my body and mind as changed, lower anxiety levels happier family life, I wish everyone on this group a great 2022 and I hope you reach your goals
Blessings! 🙏🏾🤝🏾 I am proud of you
This is where I am right now thanks for the tips Max!! 💪🏻
I rate this channel 100, even by the ending you was straight forward with all
The information and not just selling your viewers dreams
I'm currently stuck in the dreaded "lose fat without losing muscle" conundrum. It's a tough balance, but it's possible. And this video 100% answered any questions I had. Thank you
Literally all you need to do is be in a slight calorie deficit and continue as you normally would. 2 steps. Done
@@TheSamiswellcool how much is slight ?
@@vitto1458 varies for every individual. Best way is to use the online calculator for how many calories you need. Then eat that number of calories a day for a week. Weigh at the start and see what you gain/lose at the end of the week. Then either add say 200 or take off 200 and repeat untill you're either losing 1kg a week or whatever you want to achieve. It's recommended to drop weight slowly though otherwise it can cause you to lose more muscle in the process
@@TheSamiswellcool thank you thats the thing, I’m afraid of losing too much muscle when losing fat
@@vitto1458 just make sure you don't lose it too fast. You'll still lose some muscle but you won't lose loads like you would on an extreme cut.
Bro you are just something else. Watching from Gambia 🇬🇲. You really motivating me
Appreciate it man, your videos have helped me sooo much
Super quality video, love to watch!
Thanks for your videos. It so great that I see the results of losing fat consistently in the past 5 months, and many things I do come up in your videos. And I get some new ideas too!
Top quality easy-to-follow advice 👏
That Channel is just the most beautiful thing I ever seen. Thanks for all the help!
Also what people dont understand that excercising is a plan is a goal it is not an obsession and addiction .
This is exactly the video I needed from you today. Good stuff.
Great video Iv just started my training today I’m not going to be one of those people making new year’s resolutions I’m doing it now so il be a couple of months ahead of them 💪
AWesome video dude! Bookmarking this!
this is genuinely the best and farmost knowledgeable fat loss video i have ever seen
Man ... This channel is a godsend. Thank you
Tks for sharing knowledge, love this coach
your videos are insane! just the necessary information in a nice way!
Man tons of good info. Thanks!
Very inspirational, thanks for the comprehensive content. Excellent
Thanks for the video team 🤝🏻
Amazing information, thanks!!
Quality of information in this video is immense! It's years of research packed into 13 minutes. I bookmarked it for later periodic review. THANK YOU!
Thanks a lot, for the information, very useful
Good info! Thank you
I startet this month with the gym (3 times with a Personal Trainer a week and 2-3 times of cardio a week); every Monday we do a follow up and there we can see that I’m loosing fat and gaining muscle while reducing weight. Top combination. Everyday I aim for 160 gr of protein intake. I am 1,70m and started with 86,5 kg and now I am at 82,5kg. 10 more kg to go
I love these facts it inspires me and if any of you guys feel distressed or discouraged just remember if you practise or try to do something you will eventually start doing it all the time .
Fantastic video, great information, congratulations
Excellent video. Thanks
Great advice, thanks bud
As always excellent videos.
It always motivates me to do my best after watching your videos. Thank you for your hard work of making these.
Best wishes for your future endeavors.
Nothing good comes easy! thanks for this video
That's a really good video,Mike congratulations greetings from Nicaragua.
One of the most educative channels out there👌
I run long distance. You answered what I needed to know years ago.
thanks man ive lost alot of weight following your advice and ive also gained alot of muscle
I'm 27, strongest I've ever been (ex: I max bench 325) but am also 5-10 pounds heavier than I think I should be at 190 pounds. I've been following fitness/diet plans for years but have some stubborn spots I really want to get rid of. I thought this video was awesome and just used your link to see what my ideal consumption should be. Def trying this 6 week program out and subbed as well. Great information.
Use the calculation of your calories then check your weight. If it goes up slightly decrease the calories until you lose a little each week
Thanks. Great advices
Thank you.. you are brilliant... as usual 👍
Awesome video. Thanks
One tip: Walking
ok
You losing fat and muscle from your legs
Great video!
very informative, thank you
Thank you again love your channel
Thanks For Sharing These Videos 📹 🙌 ❤ 🙏 💕 😊!
Thank you man about to start my goal 👍
Your channel is one of the best hands down!!!! :-D
ازوجك
Agreed I’ve watched majority of his videos and get some joy when I see he’s done a new one
Fact!!
Agree.... Can you share some of the other ones you're thinking of.... Want to add to my subscribed channels. Thanks
@@johnadams1976 I also enjoy Athlean-X!!! He comes from an athletic point of view with workouts
Great content!
I respect his channel the most
Very well said bro about this topic and keep it up and keep training hard and be strong always bro and stay safe and stay healthy and be positive and happy always bro
Awesome content!
exceptional video!
So much info! I keep watching…..
Great vid thanks
All videos is amazing 🙏👌🏻👍🏻
Very helpful,thanks a lot. I´m in the last fase of fat loosing, just little belly and love handles but even with a rich protein diet i´m loosing muscle mass. It´s a vicious circle.
This video is a game-changer for me!
Great video thanks
Thank you so much..
U r freaking awesome dude 🤞🏼
Very informative 🙏
I do agree with that, about inconsistent eating schedule. Because I dont usually eat before 12 so my breakfast is more of a lunch. But when I do eat early 9/10 am I tend to eat more those days .
I highly concure with his evaluation of the use of alcohol in the diet. Not drinking has help my health in many ways; physically and mentally. The extra energy and time that are spent making up for the drinking and excess calories, isn't worth it.
Stay healthy and stay sober. 🙏
Especially after 30. I drink maybe 3-5 times per year because after turning 30 it takes me 2 days to fully recover from a hangover. 2 days of no energy, no appetite, and no motivation doesn't fit with an active lifestyle.
Most needed and so beneficial vedio
Cut out carbs eat lots of meat eggs fruit and vegetables protein powder and 0 fat greek plain yogurt. Drink plenty water.
Easy. Im still doing it and it's the best nutritional eating plan I've ever done so far
You are doing the lords work
Amazing video brudda!
Thanks!
Lots of love from India 🇮🇳❤
Great Information
Great advice
i lost 5 kg in 5 weeks in march/april. really saw how my muscles were fading. i did fasting - only ate 2 times - at 12:00 and at 18:00. mostly high-protein food with a little fat. no sugar no salt. i think i was way below the calories i should have taken and this resulted in muscle loss. or maybe because i only did Abs workout and didnt train arms shoulders chest back legs. probably thats the reason. Now im am very focused and motivated and i will do the cut right this time after my bulking period ends. Thanks for the tips.
Did you did that everyday cause i think that should be two days of a week
Thank You.
Thank you so much
Why is this channel not in the mainstream...
Very helpful 🤟🏽♥️
Still trying to put on some muscle mass, but I would love to do this 6 week challenge when im ready to cut! I will be coming back!
that was helpful thank you
I bulk, then cut. Bulk, then cut. But I'm not here to talk about that.
As a natty, when cutting, the lack of recovery is real and the worst part of cutting.
"As a natty". Brah, you have basketballs for shoulders.
@@whysosrs5534 ever hear of More Plates More Dates? Lol
It’s definitely challenge to lose fat without losing muscles but mindset is everything
I love this guy.
Thank you ❤️
Excellent video. I quit smoking and it messed me all up. I got weaker and gained weight. It is frustrating. After 6 weeks I am slowly starting to head in the right direction.
How’s it going so far? Keep going man even if it seems hard!
@@prowessFr thank you. Going on 3 months. Still a struggle.
This video is amazing
Very informative
Thx, I will do as you suggest mate
step 1: dont overdo it with a bulk.
You can clean bulk
just be consistent
very helpful
you videos help me lot for fat loss
Very good video.
The video I've been looking for.
great video.
So muuuuch information, I actually need to rewind the video sometimes to make sure I get it right 😅😂
In the body weight example. At 170 X 0.2 is 34 not 16, unless you were using kilograms as the weight and didn’t convert it. 1 gram of fat = 9 calories so 16 grams is only 144 calories, even 34 grams of fat is only 306 calories…unless you are eating less than 1500 calories per day then that is less than 20% of your caloric intake for the day and is definitely a low fat diet