This is a guide for people who are trying to lose weight and wants to add fruits to their diet.
If you’re looking to lose fat and maintain muscle mass, this article will provide you with the resources you need to start that process. If you want to lose fat more effectively, this follow-up post is an important read to help you understand how you can reduce body fat and prevent losing lean muscle mass in the process.
If you’re not interested in maintaining muscle mass and the skinny-fat look is what you’re going for, then this article is probably not in your best interest to read. The recommended calorie-intake required to promote fat-loss while maintaining muscle mass is a 20-25% reduction in calories per day based on how your TDEE is calculated.
This recommendation is supported by many studies analyzing changes in muscle mass during calorie-restricted diets. So the first and most important concept in losing body fat while maintaining muscle mass then, is to eat at a caloric deficit of roughly 20-25% of your total daily energy expenditure, scaled according to changes in current body composition and physical activity levels. Below are two different studies that illustrate the benefits of high-protein consumption while on calorie-restricted diets.
This article provides another perspective on protein requirements for individuals who seek to prevent lean muscle mass loss during caloric restriction when promoting fat-loss. As individuals respond to nutrients and physical stressors differently, I recommend playing around with protein and fat intake and sticking with the amount that works best for your body.
One gram per pound of lean mass is widely accepted as the minimum requirement in the bodybuilding world. The second key component to lose body fat and not muscle is to eat a high-protein diet at a minimum of 1g of protein per pound of  lean body mass. You can certainly lose body fat and maintain muscle just by eating at a moderate, negative energy balance and keeping protein-intake high. This is demonstrated in the following study: Resistance Weight Training During Caloric Restriction Enhances Lean Body Weight Maintenance. It was found that weight training resulted in comparable muscle area and strength gains for the DPE and EO test groups.
The third key component in maintaining muscle while reducing body fat is to do resistance training. Another downside to excessive steady-state cardio while on a calorie-restricted diet is that you run the risk of overtraining, which is not a good state to be in. When I’m eating at a caloric-deficit, I don’t usually do cardio more than three times per week because I don’t want a lack of recovery to impact the intensity of my strength-training sessions. The last key component in preserving muscle mass during fat-loss then, is to avoid excessive amounts of cardio. The relationship between sprinting and a rock-solid physique is why strength coach Erick Minor put together the program in this article. Look around a track and field event sometime and youa€™ll notice the relationship between sprinters and bodybuilders actually goes both ways, meaning a lot of full-time sprinters also have damn impressive bodies! Not surprisingly, their training off the track is remarkably similar to that of a hard-lifting bodybuilder.
The most reliable way to increase any athletea€™s performance is to improve his or her strength-to-weight ratio, which is a fancy way of saying minimizing the amount of bodyfat the athlete carries while maintaining or adding lean body mass.
Typically, any athlete with a favorable muscle to fat ratio is likely to have higher relative strength. The only athletes that should perform low intensity cardio such as jogging are distance runners, tri-athletes, or someone needing to lose muscle tissue. A well-designed sprint program will create significant losses of body fat and at the same time increase your anaerobic work capacity and posterior chain development. For example, even the guy or girl who places dead last in the 200 or 400m sprint will still typically have well developed glutes, hamstrings, and fairly low body fat levels.
As a strength coach of some world-class sprinters, Ia€™m often asked if their training regimens would only be of benefit to full time athletes or if the average Joe might reap similar rewards as well.
The following program outlines the typical pre-season training schedule of Darvis a€?Doca€? Patton, #5 ranked 100-meter sprinter of 2009. Twice a day workouts, off day restorative sessions, and nary a moment wasted on those minor irritants in life like a JOB?
But youa€™ll be pleased to know that while Olympic hopefuls require a life devoted to training, time-challenged regular folks can experience very significant results with a much more modest training schedule. Now that youa€™ve seen a glimpse of how a world-class sprinter trains, herea€™s an abbreviated version that will work for the typical Joe with normal work and family commitments.
While maintaining this position, quickly shuffle sideway for about 10 steps and immediately return with the same amount of steps. Similar to a High Knee March but performed explosively (like a skipping motion with an explosive element).
Actively initiate hip flexion; once you reach the limit of your active range of motion use a strap to deepen the stretch by pulling the leg a few inches farther.
Your non-working leg should be in contact with the floor and completely straight with toe pointing towards ceiling. Arm position: arms at 90 degrees, and your hands should pass your pants pockets during each stride. Many life & death situations that you might one day find yourself in will require you to sprint.
Perfecting sprint form sprinting is much more in depth than many would think and requires years of practice and precise coaching. Arms should not cross in front of body; arm motion should be front to back, front to back with hands passing pants pockets on each stride. Getting off the stationary bike and onto the track may seem a little scary to some bodybuilders.
Overtraining and Progress When you started your new training program you made some really quality gains.


PROTEIN PANCAKES The World’s Easiest Pancake Recipe (Picture is not from this recipe) Do you love pancakes? Rising Star Alert: Matthew Roberts Canadian amateur bodybuilder Matthew Roberts is no stranger to success.
How To Bring Up Lagging Body Parts In general, there are two ways to bring up lagging body parts: give them greater priority or give them more work. Win a FREE T-Shirt!Subscribe to our exclusive newsletter for special giveaways, updates and deals! Please download the latest version of the Google Chrome, Mozilla Firefox, Apple Safari, or Windows Internet Explorer browser. We will touch on four critical components of fat-loss and muscle maintenance to get you closer to the body of your dreams.
Eat at a Moderate Caloric Deficit Based on Your Total Daily Energy Expenditure (TDEE) To Lose Fat.
However, it is important to understand that caloric restriction should be done in moderation if you want to prevent losing muscle mass in the process. The analysis of these studies indicates that very-low-calorie diets provide rapid weight-loss, but also contribute to a substantial loss in fat-free mass (basically everything in your body that isn’t fat). Well, an increase in muscle mass has been shown to increase your resting metabolic rate (RMR). To figure out what your TDEE is, you can refer to my previous post (part 1 of 3) to calculate how many calories you need for maintenance and how many calories to consume to lose weight.
This is one example: Effect of Two Different Weight-Loss Rates on Body Composition and Strength and Power-Related Performance in Elite Athletes. Protein-intake should be scaled toward the higher ends when severity of caloric-restriction and intensity of exercise is increased. Although the second study recommends a smaller range than the first, I, personally, hover around 1g of protein per pound of lean body weight. This can be scaled upward depending on degree of caloric-restriction and exercise intensity. When you add resistance training to that combo, there’s a good chance you’ll maintain more muscle mass than if you didn’t do any type of strength training.
This study assesses the impact of weight training on weight-loss and maintenance of lean body mass in calorie-restricted diets. Aerobic Training Combined With An 800 Calorie Liquid Diet on Lean Body Mass and Resting Metabolic Rate illustrates similar findings. You should aim to either maintain or increase your strength, though the latter may be quite difficult when eating in a caloric deficit. It can negatively alter your mood, induce fatigue and lack of motivation, and impact your performance.
I cut them even shorter to 20-25 minutes when I’m doing high intensity interval training (HIIT) because it’s more taxing on the body. I will sometimes push that to 4-5 times per week depending on energy levels, but those additional sessions are performed at relatively low intensities (such as walking at an incline and hiking at a slow and steady pace). Some would argue that it’s best to do less or none at all, but I actually enjoy cardio and want to stay conditioned year-round.
These are four fundamental concepts that one should understand if your goal is to lose fat and maintain muscle mass. Some of you may know that I dona€™t recommend steady-state a€?aerobica€? exercise for the conditioning of any athlete. Yes, you read right, unless your goal is to have LESS lean muscle mass, the hamster wheel approach to energy system work is not for you. So less fat, better lungs, and a dead-sexy butt that will make the nymphets and cougars come crawling. They possess the perfect storm of fast-twitch dominance, exceptional reaction time, great work capacity, and a favorable endocrine profile.
Even though they may not have what it takes to win even a Junior College track meet, their body resembles that of a world-class athlete. It may not have you nipping at Doc Pattona€™s heels in six weeks, but you should expect serious reductions in body fat, increased anaerobic performance, and the beginning development of a smooth gluteal fold that even your long-suffering wife wona€™t resist slapping. Youa€™ll perform a heavy maintenance session for legs once per week for the six-week cycle. This is because I want you to focus on working within the short term and intermediate energy system (anaerobic alactic and anaerobic lactic system). Youa€™re running as fast as you can while maintaining good body position (no arm flailing, neck and face are relaxed). God forbid, if your toddler suddenly starts pedaling his tricycle towards a busy intersection, you wona€™t be wishing you spent more time on a recumbent bike. Most treadmills, even the higher end commercial ones found at your neighborhood big box fitness center, wona€™t cut it a€” unless youa€™re dreadfully out of shape. Keep your torso erect; dona€™t lean forward like youa€™re trying to break Usain Bolta€™s record. Increasing active range-of-motion and increasing eccentric hamstring strength prevents hamstring pulls. Do some Supplemental Research Anybody that is serious about building muscle knows the importance of refueling your body after exercise. Devising a training program customized to your specific physique needs is as unique as the genetics you possess.
The goal is to accomplish fat-loss without damaging your metabolism and sacrificing muscle.
If you have medical, hormonal, or gut issues, you should seek guidance from a physician before embarking on a fat-loss journey. Loss of muscle mass was positively correlated with increased levels of caloric restriction and exercise. This basically means you need to eat more to maintain the hard-earned muscles you’ve spent countless hours building.


I’d recommend starting at a 20% deficit and monitoring changes in body composition and strength. 2.2lbs) per week in athletes eating roughly 2,500 calories per day demonstrated that a slower weight-loss program had more positive effects on lean body mass and performance than the faster weight-loss intervention. You need to be keenly aware of moderating your protein-intake when you’re trying to maintain lean muscle mass on a fat-loss journey. If you’ve been weight training properly for over a year, the more realistic goal is to maintain muscle mass rather than to increase it during a cutting phase. Alternatively, an increase in fat-intake can work as well. Whether you should go higher in protein or fat will depend on how your body best adapts to specific elevated levels of substrates (carbs, fats, proteins). Protein intakes at the lower ranges of the scale may be sufficient for those who don’t engage in as much physical activity or who have less muscle tissue to preserve. This study focuses on a comparison between resistance and aerobic training during a calorie-restricted diet. The results were that the C+D group lost a significant amount of lean muscle mass, while there was no decrease in the R+D group. This last piece of the puzzle is not a critical component of fat-loss, but it is worth a brief discussion for its potential impact on fat and muscle loss. Yes, you will expend more energy or calories, but if you are pounding away on the treadmill for hours and hours per week, you may actually create a larger than desired caloric deficit. When you are in a caloric-deficit, your body is already undergoing a tremendous amount of stress. HIIT is proven to be more effective than steady-state cardio for fat-loss and preserving muscle mass. Ita€™s one of the few fat burning activities that can actually build muscle tissue instead of catabolizing it, and ita€™s easy to do; just find a track and run! With the exception of a handful of pure strength sports, a leaner body will perform better and faster, not to mention look better when the clothes come off. For maximum body composition and anaerobic performance improvements, the modality of choice is sprinting.
Trainees sprinting for cosmetic purposes (fat loss, glute hamstring hypertrophy) should focus on effort more so than time.
Some of the finest built bodies of yesterday and today consider sprinting to be an essential part of their training toolbox.
When you reduce calories and increase physical exercise too severely, there is a good chance you will lose muscle as well.
Maintaining and building muscle are what gives you that “toned” look that many people seek to attain. If you’re not overweight or obese, you should be targeting about 1-2 pounds per week, depending on your weight. Slower rate (SR) weight-loss was defined as an energy intake that was reduced by roughly 19%, whereas fast rate (FR) weight-loss was set at around 30% of calories per day. There have been multiple studies proving that an elevated protein-intake well above the RDA is necessary to keep as much of your lean body weight as possible. The latter becomes close to impossible when you’ve got years of proper training under your belt. For the normal person who isn’t a competitive bodybuilder, eating at such high levels of protein is unnecessary and hasn’t proved to be exceptionally beneficial.
This shows that intensive, high-volume resistance training programs can result in the preservation of lean muscle mass.
It is also often used excessively by dieters, which can actually harm you more than it can help and can encourage the skinny-fat look. When you tack on hour-long cardio sessions multiple times per week, you’re just piling on more stress that your body doesn’t have the energy to recover from.
If you want to know why HIIT is so good for you, here are 4 Reasons Why You Should Be Doing HIIT. Now you may suspect that a sprintera€™s physical characteristics are all a product of awesome genetics, but thata€™s only one aspect of the resultant physical outcome. If you have less than 10% body fat and cana€™t run 200 meters in less than 30 seconds, youa€™re in sorry shape, my friend. But if your facility doesna€™t have these, you need access to an indoor facility with a track- or move! Remember, you have only stubborn body fat to lose and rock-hard quads, hamstrings, and glutes to gain. You can’t actually “tone” muscles, which is why the term is quoted here, but I’ve included it as it’s widely used by a portion of the general population who want a more sculpted physique.
What’s interesting is that the SR group was observed to have significantly improved lean body mass and performance, while the FR group demonstrated no significant increase in either. The last thing you want to do is unintentionally reduce your metabolic rate and wreck your metabolism. Overtraining kicks in when there’s an imbalance between stress and stress tolerance, exercise and exercise capacity, and training and recovery. Yes, a certain body type is preferential for success in sprinting, but training, lifestyle, and diet all have a big impact on the expression of physical qualities. To understand my point, just attend a collegiate level track meet and youa€™ll note that certain track events develop specific physical characteristics in their participants. Feel free to scale to 25%, but if you do, you need to ensure you can at least maintain your strength.



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