If you want to minimize how much muscle you lose when trying to get cut, then you need to keep it tight all year round! When you drop calories in an effort to lose body fat, overtime your fat burning hormones start to shut-off, which slows down your metabolism. Dropping your calories for too long will not only affect your fat burning hormones, but it can also decrease anabolic hormones such testosterone and growth hormone. Yes, it is true that lower carb diets do cause weight loss and can decrease body fat quickly, but you do need some carbs in your diet to help keep you anabolic.
This is a no-brainer, and you probably already know that regardless of whether you are trying to cut or build, your protein intake should always be high.
Yes, cheating on your diet occasionally can benefit you when it comes to dropping fat and keeping muscle! If you want to minimize your muscle loss and maximize your fat burning, you want to keep a good amount of fat in your diet.
Lauren is the creator of Sexy, Strong and Fit Online Coaching Services specializing in transforming women to fitness model condition.
If you want to know what it really takes to build muscle and lose fat at the same time, then you want to read this article. You may or may not be able to do it, depending on your body composition, training experience, and more. So, in this article, I’m going to help you understand how body recomposition works and exactly what to do to build muscle and lose fat at the same time. Protein synthesis refers to the creation of new cells and protein degradation refers to the elimination of unwanted ones. Now, when we train our muscles we damage the cells in the muscle fibers, and this signals the body to increase protein synthesis rates to repair the damage.
Our bodies are smart, too, and want to adapt to better deal with the activity that caused the muscle damage.
Thus, what we think of as just “muscle growth” is actually the result of protein synthesis rates exceeding protein breakdown rates over time. In other words, when your body synthesizes (creates) more muscle proteins than it loses, you have gained muscle.
In short, they are doing everything they can to bolster protein synthesis and suppress protein degradation rates with the aim of gaining as much muscle as possible. In order to lose fat, you need to give your body less energy (food) than it burns over time.
While necessary for losing fat, a calorie deficit causes the body to adapt in various ways. As you can imagine, these changes directly interfere with your body’s ability to create new muscle proteins. And to make matters worse, many people trying to lose weight also make diet and training mistakes that further impair muscle building and accelerate muscle loss. Use this workout and flexible dieting program to lose up to 10 pounds of fat and build muscle in just 30 days…without starving yourself or living in the gym.
The good news, however, is that if you’re anxiously reading this article, you probably can build muscle and lose fat at the same time.
And when that’s the case, I can almost guarantee that you can add muscle and lose fat at the same time. The long story short is when you first start weightlifting, or first start properly overloading your muscles, your body is hyper-responsive and can gain muscle at a very fast rate. Most guys can gain up to 25 pounds of muscle in their first year of weightlifting (and most girls can gain up to half of that). When powered by newbie gains, you won’t gain as much muscle in a calorie deficit as you would in a calorie surplus, but you can gain enough to dramatically improve your physique. So, with that out of the way, let’s move on to how to actually build muscle and lose fat at the same time. Just because your body can lose fat and build muscle simultaneously doesn’t mean it comes easily. As I mentioned earlier, even when you do it right, muscle growth is slower while in a calorie deficit than a surplus. That is, if you could gain 10 pounds of muscle in your first 12 weeks of weightlifting if you were in a mild calorie surplus, you could expect to gain about 5 pounds if you’re in a deficit. Wild claims on the Internet about losing double-digit amounts of body fat in a couple months and gaining the same in muscle are lies. So, with that in mind, let’s take a look at how to actually go about gaining muscle and losing fat at the same time. Both groups ate a high-protein diet and, after 4 weeks, the athletes on a 300-calorie deficit lost very little fat and muscle while the group on a 750-calorie deficit lost, on average, about 4 pounds of fat and very little muscle. These findings completely jive with my experience both with my body and the thousands of people I’ve worked with. You can be aggressive (but not reckless) with your calorie restriction and dramatically increase fat loss without sacrificing muscle. Thus, if you want to look as good as possible when you’re lean, you want to add muscle to your frame as quickly as possible. Compound exercises involve multiple major muscle groups and require the most whole-body strength and effort. Isolation exercises involve one muscle group and require significantly less whole-body strength and effort. If you want to build maximum muscle and strength, you want to focus on compound exercises in your workouts. This has been known in bodybuilding and strength training circles for decades now, and you can find scientific evidence of it as well. There’s a good reason why the most popular weightlifting programs in the world revolve around building strength on a handful of key, compound lifts.
One of the first questions I had when I started lifting was how heavy I should be training.
Well, I quickly learned that getting a simple answer to this question is far from simple. The amount of dissent among experts leaves you scratching your head, wondering whom to believe. That was years ago, though, and I’ve done a lot of studying since and have worked with a few thousand people, and I feel I have an answer worth sharing. If you want to maximize muscle growth, you want to train with heavy loads and a moderate volume. As with the emphasis of compound movements, this is backed by both decades of anecdotal and scientific evidence. A high-volume, moderate-intensity group that did 4 workouts per week consisting of 4 sets per exercise in the 10 to 12 rep range (70% of 1RM). A moderate-volume, high-intensity group that did 4 workouts per week consisting of 4 sets per exercise in the 3 to 5 rep range (90% of 1RM). Both groups did the same exercises (which included the bench press, back squat, deadlift, and seated shoulder press), and both were instructed to maintain their normal eating habits (which was monitored with food diaries). After 8 weeks of training, scientists found that the high-intensity group gained significantly more muscle and strength than the high-volume group. It’s no surprise that the high-intensity group gained more strength, but many people wouldn’t have expected them to gain more muscle as well.


And this, in turn, results in a greater adaptation across a larger percentage of the muscle tissue. This is more important than maximizing cellular fatigue through high-rep sets, drop sets, giant sets, and so forth.
In the study outlined above, subjects increased weight after hitting their prescribed reps for two workouts.
The key here was an emphasis on increasing weight on the bar, not on increasing the number of reps performed. Now, that isn’t to say that higher rep training and isolation exercises have no place in a weightlifting program. You can lose fat without doing cardio, but if you want to lose it as quickly as possible, you want to include cardio in your routine. And while you can accelerate fat loss with something as simple as walking, if you want to lose fat as rapidly as possible and don’t mind a challenge, then you want to do high-intensity interval training (HIIT).
The high-intensity intervals push your body toward its metabolic limits (basically as hard as you can go) and the low-intensity intervals allow it to recover (catching your breath). This style of training is gaining more and more popularity these days because studies show it’s far better for burning fat and preserving muscle than the more traditional low-intensity steady-state cardio.
HIIT burns more fat over time than low-intensity cardio, and a study conducted by scientists at The University of Western Ontario gives us insight into how much more effective it really is. Researchers had 10 men and 10 women train 3 times per week, with one group doing 4 to 6 30-second treadmill sprints (with 4 to 6 minutes of rest in between each), and the other group doing 30 to 60 minutes of steady-state cardio (running on the treadmill at about 65% of VO2 max).
After 6 weeks of training, the subjects doing the intervals had lost significantly more fat. Significant spikes in growth hormone levels (which aid in fat loss) and catecholamine levels (which are chemicals your body produces to mobilize fat stores for burning). The science is clear: if your goal is to burn as much fat in as little time as possible, then HIIT is the way to go. Studies have also shown that the longer your cardio sessions are, the more they impair strength and muscle growth. And when the goal is optimizing body composition (which requires progress in the weight room), you need to keep your individual cardio sessions short but intense enough to burn a significant amount of calories, and your total weekly duration relatively low.
Research shows that sleep deprivation causes hormonal disruptions that can cause muscle loss, which helps explain why it has been linked to muscular atrophy.
For example, one study conducted by researchers at the University of Chicago found that when 10 healthy men reduced sleep for a week from about 9 hours per night to 5, their testosterone levels dropped by up to 14%.
Insufficient sleep also decreases growth hormone and insulin-like growth factor-I (IGF-1) levels, which play important roles in maintaining and building muscle mass. Studies also show that sleep restriction raises free cortisol levels, which further impairs muscle gain.
And in terms of losing fat, sleeping too little can magnify your appetite, which makes you more likely to break your diet and overeat. Sleep needs vary from individual to individual, but according to the National Sleep Foundation, adults need an average of 7 to 9 hours of sleep per night to be well rested.
I saved this for last because, quite frankly, it’s far less important than proper diet and training.
You see, supplements don’t build great physiques–dedication to proper training and nutrition does. Unfortunately, the workout supplement industry is plagued by pseudoscience, ridiculous hype, misleading advertising and endorsements, products full of junk ingredients, underdosing key ingredients, and many other shenanigans. Most supplement companies produce cheap, junk products and try to dazzle you with ridiculous marketing claims, high-profile (and very expensive) endorsements, pseudo-scientific babble, fancy-sounding proprietary blends, and flashy packaging.
So, while workout supplements don’t play a vital role in building muscle and losing fat, and many are a complete waste of money…the right ones can help.
The truth of the matter is there are safe, natural substances that have been scientifically proven to deliver benefits such as increased strength, muscle endurance and growth, fat loss, and more.
As a part of my work, it’s been my job to know what these substances are, and find products with them that I can use myself and recommend to others. Finding high-quality, effective, and fairly priced products has always been a struggle, though. That’s why I took matters into my own hands and decided to create my own supplements. For the purpose of this article, let’s just quickly review the supplements that are going to help you get the most out of your efforts to build muscle and lose fat. You may have heard that creatine is bad for your kidneys, but these claims have been categorically and repeatedly disproven. In healthy subjects, creatine has been shown to have no harmful side effects, in both short- or long-term usage.
This gives you the proven strength, size, and recovery benefits of creatine monohydrate plus the muscle repair and insulin sensitivity benefits of L-carnitine L-tartrate and corosolic acid.
You don’t need protein supplements to gain muscle, but, considering how much protein you need to eat every day to maximize muscle growth, getting all your protein from whole food can be impractical. WHEY+ is 100% naturally sweetened and flavored whey isolate that is made from milk sourced from small dairy farms in Ireland, which are known for their exceptionally high-quality dairy. I can confidently say that this is the creamiest, tastiest, healthiest all-natural whey protein powder you can find. And for the same reasons it’s also no surprise that fat burners are some of the most expensive supplements on the shelves and feature some of the loudest marketing claims, often making big promises of “scientifically proven” rapid fat loss. Synephrine. This increases both basal metabolic rate and lipolysis, inhibits the activity of certain fat cell receptors that prevent fat mobilization, and increases the thermic effect of food (the “energy cost” of metabolizing food).
Naringin. This stimulates the production of a hormone called adiponectin, which is involved in the breakdown of fat cells, and that it activates a type of receptor in fat cells that regulates fat mobilization (the PPAR? receptor). Through these mechanisms, naringin also works synergistically with synephrine and hesperidin to further accelerate the basal metabolic rate. Epigallocatechin gallate (EGCG). This inhibits the activity of a different enzyme also responsible for breaking down neurotransmitters that induce lipolysis.
Forskolin. This increases blood plasma and intracellular levels of a molecule known as cAMP. Research has show that supplementation with forskolin accelerates fat loss and increases testosterone levels.
The bottom line is if you want to lose fat faster without pumping yourself full of stimulants or other potentially harmful chemicals…then you want to try PHOENIX. There’s no question that a pre-workout supplement can get you fired up to get to work in the gym. Others still are downright dangerous, like USPLabs’ popular pre-workout “Jack3d,”which contained a powerful (and now banned) stimulant known as DMAA. Even worse was the popular pre-workout supplement “Craze,” which contained a chemical similar to methamphetamine. The reality is it’s very hard to find a pre-workout supplement that’s light on stimulants but heavy on natural, safe, performance-enhancing ingredients like beta-alanine, betaine, and citrulline. We can't really target fat loss in a specific area, rather than talking about burning fat in you belly, butt, arms or legs we have to be more generic and follow a diet and a lifestyle that helps us with a total body fat loss. If you want to lose belly fat your diet should not be any different from any other fat loss diet.
Some nutritionists say that the best diet to lose belly fat is the classic "cave man" diet. In our life let's say it's not always possible to live like a cave man unless you have a big far and eat only what you produce.


Low testosterone levels lead to undesired body changes like loss of muscle mass and especially increased body fat.
Do some research if you want, for now just trust that alcohol, and especially beer, increases estrogen levels which leads to the development of man boobs. The best diet to lose belly fat and body fat is a lean diet that contains foods that can increase your metabolism.
While to lose fat you have to have a calorie deficit at the end of the day, it's important that you don't drastically reduce your calories. Reducing carbs is okay for some short periods, but the classic low carb diet doesn't work, trust me.
Another thing you should know is that if you stop eating your body reacts to that by storing any calorie you eat as fat, so you basically obtain the opposite result. The principle that you need to understand is that your body burns calories while it processes the food you eat. By eating small meals more frequently during the day, not only you make it easier for your stomach to digest, your body keeps working to process that food. The best foods that burn fat are those that make your body burn more calories to process, that contain fibres and those that raise your temperature. Fibres rich foods make you feel full and for longer, so that you don't feel the urgent need to eat and reduce the quantity of food that you eat during the day. If you include these foods in your diet to lose belly fat and have some of them for every meal you will be healthier and leaner fast. This is just an example of diet to lose belly fat that I tried and that worked very well for me. I have read it somewhere that one should not have milk at night, it would lead to fat deposit as during sleep time the nutrients in milk gets deposited in body in he form of fat. Enter your email address to subscribe to this blog and receive notifications of new posts by email.
I want to explain a few secrets of endurance training by answering some fair and common questions about it.
As the temperatures start to get pleasant, it gets harder and harder to drag yourself to the gym to get the exercise you need. Before we analyze the HIIT training benefits, I'd like to spend a minute explaining what HIIT is.
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Building a muscle is often associated with bulking diets or bloated off-season regimens that put cardio to the back burner and increase calories beyond your actual needs. That doesn’t mean you need to be on a super strict diet all the time, but you do need to make your clean eating a lifestyle! Prolonged calorie deficit has been proven to lower growth hormone levels and testosterone levels as well as cause muscle breakdown. The cheat meal can help stimulate the fat burning hormone leptin as well as re-stock your muscle glycogen load. Lauren has over 15 years of experience as a trainer, supplement consultant and nutrition expert. To do this, they add cells to the muscle fibers, and this is how muscles get bigger and stronger (and why progressive overload is so important for building muscle and strength). Two adaptations are particularly relevant to the subject at hand: a reduction in both anabolic hormone levels and protein synthesis rates.
When in a calorie deficit, protein synthesis rates may not be able to outpace protein degradation rates and hence, no muscle growth. Contrast that with the reality that someone with 3+ years of proper training under their belts is limited to 3 to 5 pounds of muscle gain per year, and you see the magnitude of these effects.
What you’re usually looking at is a combination of muscle memory, drugs, and Photoshopping.
Like naringin, this also stimulates the production of adiponectin and activates the PPARa receptor. When cAMP is high, it signifies a lack of ATP (the most basic form of cellular energy in the body) and thus initiates a process to make more ATP by burning through energy reserves (body fat).
Maybe they have a job where they sit all day (office work or truck drivers are the most common) and that causes abs muscles to relax. When we burn fat we burn it from our entire body, there is nothing we can do to target fat burn in specific areas.
It's unhealthy first of all, and of course the side effect is that they contribute with fat storage like nothing else. Alcohol has the horrible property of lowering your testosterone level by increasing estrogens in your body like I explain in the article Increase Testosterone Naturally.
You may lose fat at the beginning, but it's proven that people on a low carb diet gained fat again immediately after.
Of course you need to combine exercise with it to lose belly fat fast and have much better results. I became a fitness passionate during the last 10 years, where I learned a lot by studying and also through personal experience. Cookies are files stored in your browser and are used by most websites to help personalize your web experience. The truth is that it is possible to still build muscle, lose fat and get a trim body without sacrificing one for the other. That means following a maintenance meal plan that provides enough high-quality protein in addition to a moderate amount of complex carbohydrates and essential fats. But, you can trick the body by shifting your calories up and down periodically, which increases and decreases these important hormones. Limit your restrictive dieting to eight to twelve weeks and use a maintenance meal plan the rest of the time. In addition, when you eat fat, you can actually help preserve muscle tissue and switch the body to utilize fat as fuel. If it creates more or less the same number as it lost, you have neither gained nor lost muscle. Then, depending on genetics, some people may grow a large butt and belly (classic peer shape) or store more fat in arms and legs, or man boobs. There is no reason to gain a lot of unnecessary weight in the off-season, only to lose it come beach season or contest time.
For one thing, taking off a lot of weight takes time, you will have to diet long and hard to lose any added fat weight, which can be a disaster on your metabolism. The key is to time your carb consumption to ensure that you are hanging on to your muscle while maximizing fat loss. Aim for lean sources of protein like chicken, turkey, egg whites, lean red meat and whey protein. Eating carbs can help to stimulate this important hormone, and when this hormone is turned on, so is fat burning!




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