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19.06.2015
A lack of training with heavy stuff is the number one mistake people make when trying to lose weight.
This is why it is of utmost importance that when we are trying to get lean we always continue to, or begin to, train hard with resistance. In the real world though we may not be looking like this or the female equivalent at the end of our endeavours, but one thing is for sure, we can lose weight without losing whatever muscle we have built up so far. And there are plenty of reasons why we should get lean in the first place, before we carry on our training to build up our muscular size.
The point is that whatever our results so far from our training lots of us would rather show off what we have rather than it all be hidden under a layer of fat.
The absolute best thing to do when dieting down to a lower bodyweight is to still continually strive to get stronger and build more muscle.
The reality is that when cutting calories and trying to look our best, then we should carry on training just like we always have.
Cutting calories can get you most of the way to the bodyfat you want to be at, and although you may need to add in a some ways to boost your metabolim, and keep the furnace running fast, you shouldn’t do that at the expense of having the enrgy to train hard just like you always have. The best exercise to lose weight, and keep your sanity and your energy levels high, is simply a good walk every morning.
But if we are on a sensible diet, cycling carbs and following the Lean Ape Blueprint, then you will be amazed at how little your calorie restriction effects your training.
Carry on training hard and you should find that at the very least you can maintain your strength levels.
If you cannot at least maintain your strength levels in your workouts when you are dieting then you may simply be cutting the calories too extremely.
Done slowly and sensibly it willl mean that you uncover all that you have worked so hard to achieve. We may not all have a ton of muscle at the moment anyway, some of us are simply born to be hardgainers, so it is even more important that we strive to keep all the muscle that we possibly can. I’m finding it very difficult to talk myself out of extensive cardio while working on getting back into shape. The thing is that if the cardio eats into your muscle recovery time then how will the muscles grow? A lot of people swear by HIIT for health and calorie burning, so it may be worth looking into.
Losing weight and building muscle are often seen as conflicting goals, as conventional wisdom suggests that to lose weight you should eat less, and to build muscle, you should eat more. To keep protein intake high, vegetarians can use a range of lentils, legumes, quinoa and dairy products.
If you are vegetarian, try to avoid soy products, as they are full of toxins and can have a negative impact on your body.


Matt is a Personal Trainer who specialises in weight loss, as well as home and outdoor training.
A lot of us have been working out with weights, or using bodyweight training programs for some time, and there always comes a point when we want to finally reveal what we have built after all our hard work. And if we want to achieve something like this then we would have to be extremely dedicated and focused.
But we freak out about losing our gains as we switch to a calorie deficit to get the bodyfat percentage we want.
Losing fat is so much down to diet that there really is little point in killing yourself with additional cardio and the like unless you really enjoy it. Recovery is still as important as ever, and if we want to keep our muscle mass then we need to try to stay as strong as ever. Slow and steady wins the race over the long term, and the results will last a lot better too. The lean look is more and more popular than ever, but we don’t want to end up kidding ourselves about what we look like, when we are simply skinny really. Which means hard and brief.  And strive to get as strong as you can while you eat less food. 45 mins of cardio is not going to burn much fat, a few short hill sprints totalling a couple of minutes will probably do more for you on that front, and keep you burning fat for longer afterwards too. If you do cardio I would at least save it for just days that you train on, always emphasising the weights training over anything else. I’m a 30 year old former college athlete so I know what its like to be healthy and fit. Before beginning a new exercise regime or diet plan please consult with your own physician.
It’s worth noting that the diet plan below is aimed at the average person, looking to lose weight and build some muscle, not athletes, bodybuilders, or those with very high training loads. Highly processed and refined foods are to be avoided as much as possible, including sugars, wheat products, and man made trans fats. However, fermented soy products, such as tempeh, miso and natto, are fine as the toxins are destroyed during fermentation. Protein will be consumed with each meal (and snacks ideally), accompanied with a fat source, and bulked out with non-starchy vegetables and leafy greens. Protein and fat will still be consumed with each meal, but also include a larger carbohydrate source as well as vegetables.
He has a degree in Sport, Health and Exercises Science, and now runs his own business in Shropshire. Different things work for different people and I was lucky enough to find one that worked for me.


Sure, you can lose the weight relatively easily, but the problem is that you look pretty awful when your scrawny frame is revealed in the mirror.
But we want to reveal our killer bodies in a way that stops us losing our muscle as we diet down to a good low bodyfat percentage. As we lose weight then there is no doubt that energy levels lower somewhat, less fuel means less energy to some degree. Rather than rush it then dieting down over 3 months or so to that new low bodyfat percentage would be a much more sensible approach to take.
In that way the results will come nice and steadily, and the end result may even be that you are stronger at the end of your period of leaning out than you were at the beginning.
After graduating and entering the workforce I kept eating like I wad working out everyday and balooned from 220 pounds to 360 in about 8 years. Protein is also used in the immune system, hormones, enzymes, and cell structure to name a few. Fat is the body’s preferred energy source, has roles in hormones and nerve conduction, makes up our cells and is key for the absorption of vitamins and minerals. On training days, carb intake will be higher, to adequately fuel training and replenish energy stores after training. However, lentils and legumes also contain high amounts of carbohydrates, so may replace the need for some of the extra carbs on training days. Matt is also a Personal Training Mentor, coaching other trainers to build successful businesses. If I’m still lifting at a high intensity level with heavy weight will my 30-45 minutes of cardio a day still result in muscle loss? But then, I can’t think of anything worse than jogging and the like so I may be biased ?? But really it just comes down to calories in and lowering that a lot gives the best results. Fat intake will be moderate, and spread across saturated fats, monounsaturated fats and polyunsaturated fats. On non-training days, carb intake will be lower, to allow your body to use its fat stores for energy. Without meat and eggs, saturated fat will also be low, so avocado and coconut can be used as substitutes. I just started IFing 2 weeks ago and love it (researching IF is how i stumbled upon your site) But looking good isn’t my number 1 goal. My blood pressure did get into the pre-hypertension area and my resting heart rate was absurdly high.



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