Goodbye Fat, Hello Muscle!
The Body-Fix Program unleashing soon, focussing on losing fat, NOT muscle. Making you lean, strong and ready for the Summer! #BFix
Meanwhile, here are some top tips for fat loss.
The truth is that there is just one major requirement… a caloric deficit.
When that caloric deficit is present, your body is forced to find some alternative source of energy on your body to burn instead. Ideally, this would ONLY be your stored body fat. However, it can also be your lean muscle tissue.
Top 5 Tips to lose fat WITHOUT losing muscle…
1. Eat Enough Protein
A sufficient daily protein intake is the single most important dietary requirement for maintaining muscle.
Research has shown that something in the range of 0.8-1.3g of protein per pound of your current body weight is the sweet spot for people with this goal.
2. Maintain Strength Levels
The primary training stimulus required for maintaining muscle is maintaining your current levels of strength.
3. Get Pre & Post Workout Nutrition Right
Consume a nice amount of protein and carbs within 1-2 hours before and after your workout.
4. Don’t Reduce Calories By TOO Much
Reducing your calorie intake by too much will increase the potential for strength and muscle loss. A moderate deficit of about 20% below maintenance level tends to be ideal for most people.
5. Incorporate Carb-Cycling
Eating more calories on certain days (typically training days) and less calories on other days (typically rest days). 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.
Does it actually work? Well, this is something I’ve been experimenting with a lot, and I’ve become a huge fan of it.
Not just for maintaining muscle while losing fat, but also for diet adherence, controlling your appetite, and keeping you happy and satisfied. That’s why carb-cycling are a big part of my Body-Fix Program. It covers exactly how I recommend doing it.