5 Ways To Prevent Muscle Loss (ON A DIET)






Discover the 5 Ways to prevent muscle loss while cutting. In order to avoid losing muscle on a diet you have to make sure you avoid these mistakes. If you’re losing weight off the scale and burning fat without losing muscle then you’re on the right track.

FREE 6 Week Challenge: https://gravitychallenges.com/home65d4f?utm_source=vime&utm_term=prevent

TIMESTAMPS:
Maintain As Much Strength 0:58
Eat Enough Protein 4:37
Keep Calories and Carbohydrates as High as Possible 5:43
Decrease Training Frequency 7:22
Stick Primarily To Major Compound Lifts 9:06

Whether you’re fasting carb cycling following a ketogenic diet, or youre just cutting calories theres one common condition that you need to be concerned about…muscle loss. I’ve gone through many cuts over the years and through trial and error I’ve learned what works best to prevent muscle loss. And the truth is that no matter what you do if you’re trying to burn fat by cutting calories; while you’re in that caloric deficit you will experience at least some muscle loss even if you do everything perfectly. So rather than pretending that there’s some secret method that will completely stop muscle loss during a cut, the purpose of this video is to teach you the best strategies and the best methods to prevent as much muscle loss as possible while cutting body fat. And you’re going to want to follow these step-by-step tips because not only will preventing muscle loss make you look better and more aesthetic at the end of your cut but it’ll also make keeping the fat off much easier when you’re done. The first thing you’ll want to do is maintain as much strength as possible during your cut. The is the single most important step you can take with your workouts to encourage your body to maintain as much muscle as possible. When you cut calories it’s no secret that you’re going to be feeling a lot more tired and low in energy. You feel tired because your glycogen stores will be running low and that’s actually the only reason why your body instead switches over to using stored energy from your fat cells to begin with. Due to the fact that people feel tired most will respond by thinking that they can just take it a little easier during their workouts. However even though you’re tired the last thing you want to do is decrease the intensity of your workouts. As a natural lifter your strength is closely tied to the amount of muscle mass you preserve during a cut. This is because unlike steroid users you don’t have the benefit of an increased rate of protein synthesis 24/7. You have to create that by lifting heavy weights even when you have low energy levels from being on a diet. The number one Training Method to build more muscle as a natural lifter is Progressive overload in which you progressively lift heavier and heavier weights increasing your strength which ultimately leads to more protein synthesis and more muscle mass. So if you’re trying to maintain as much muscle mass as possible your goal needs to be to maintain as much strength as possible. Unfortunately there’s still this myth that when you cut you should go light as opposed to when you try to build muscle you should go heavy. However when you cut, since you’re taking in less calories than you need for maintenance, your body is trying to conserve energy in every way it can for survival reasons. If you don’t stimulate your muscles that you already built up by still engaging in high intensity workouts with heavy weights, if you no longer have that stimulus and you’re now using lighter weights, getting rid of that now useless muscle is an easy call for your body to make from an energy conservation standpoint. So you will want to do what it takes to maintain strength when you cut. Now this is no easy task when you’re low on energy and for every week that you cut it gets a little more difficult to maintain the same strength levels you had before starting your cut. So what I always say is that the goal has to be to fight for every last inch. What this means is that you might have been doing let’s 225 for 10 reps on the bench press for example. Then you start cutting. And your first day of cutting you can only do 9 reps, a week later you’re down to eight reps. And then the following week you’re down to 7 reps. Most people would simply drop the weight to something lighter that they could do more reps with, with less of a struggle since their in this low energy state. However if you do this it’ll only accelerate the rate at which you lose strength and muscle mass. So when I say fight for every last inch I mean stick to that same weight until your rep range drops way too low which is anything around three or four reps. Until that moment you have to stick that same weight and push yourself to try to hit as many

Research :
More Protein When Cutting
https://www.ncbi.nlm.nih.gov/pubmed/24092765

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5 Ways To Prevent Muscle Loss (ON A DIET)

Discover the 5 Ways to prevent muscle loss while cutting. In order to avoid losing muscle on a diet you have to make sure you avoid these mistakes. If you're losing weight off the scale and burning fat without losing muscle then you're on the right track.

FREE 6 Week Challenge: https://gravitychallenges.com/home65d4f?utm_source=vime&utm_term=prevent

TIMESTAMPS:

Maintain As Much Strength 0:58

Eat Enough Protein 4:37

Keep Calories and Carbohydrates as High as Possible 5:43

Decrease Training Frequency 7:22

Stick Primarily To Major Compound Lifts 9:06

Whether you're fasting carb cycling following a ketogenic diet, or youre just cutting calories theres one common condition that you need to be concerned about...muscle loss. I've gone through many cuts over the years and through trial and error I've learned what works best to prevent muscle loss. And the truth is that no matter what you do if you're trying to burn fat by cutting calories; while you're in that caloric deficit you will experience at least some muscle loss even if you do everything perfectly. So rather than pretending that there's some secret method that will completely stop muscle loss during a cut, the purpose of this video is to teach you the best strategies and the best methods to prevent as much muscle loss as possible while cutting body fat. And you're going to want to follow these step-by-step tips because not only will preventing muscle loss make you look better and more aesthetic at the end of your cut but it'll also make keeping the fat off much easier when you're done. The first thing you'll want to do is maintain as much strength as possible during your cut. The is the single most important step you can take with your workouts to encourage your body to maintain as much muscle as possible. When you cut calories it's no secret that you're going to be feeling a lot more tired and low in energy. You feel tired because your glycogen stores will be running low and that's actually the only reason why your body instead switches over to using stored energy from your fat cells to begin with. Due to the fact that people feel tired most will respond by thinking that they can just take it a little easier during their workouts. However even though you're tired the last thing you want to do is decrease the intensity of your workouts. As a natural lifter your strength is closely tied to the amount of muscle mass you preserve during a cut. This is because unlike steroid users you don't have the benefit of an increased rate of protein synthesis 24/7. You have to create that by lifting heavy weights even when you have low energy levels from being on a diet. The number one Training Method to build more muscle as a natural lifter is Progressive overload in which you progressively lift heavier and heavier weights increasing your strength which ultimately leads to more protein synthesis and more muscle mass. So if you're trying to maintain as much muscle mass as possible your goal needs to be to maintain as much strength as possible. Unfortunately there's still this myth that when you cut you should go light as opposed to when you try to build muscle you should go heavy. However when you cut, since you're taking in less calories than you need for maintenance, your body is trying to conserve energy in every way it can for survival reasons. If you don't stimulate your muscles that you already built up by still engaging in high intensity workouts with heavy weights, if you no longer have that stimulus and you're now using lighter weights, getting rid of that now useless muscle is an easy call for your body to make from an energy conservation standpoint. So you will want to do what it takes to maintain strength when you cut. Now this is no easy task when you're low on energy and for every week that you cut it gets a little more difficult to maintain the same strength levels you had before starting your cut. So what I always say is that the goal has to be to fight for every last inch. What this means is that you might have been doing let's 225 for 10 reps on the bench press for example. Then you start cutting. And your first day of cutting you can only do 9 reps, a week later you're down to eight reps. And then the following week you're down to 7 reps. Most people would simply drop the weight to something lighter that they could do more reps with, with less of a struggle since their in this low energy state. However if you do this it'll only accelerate the rate at which you lose strength and muscle mass. So when I say fight for every last inch I mean stick to that same weight until your rep range drops way too low which is anything around three or four reps. Until that moment you have to stick that same weight and push yourself to try to hit as many

Research :

More Protein When Cutting

https://www.ncbi.nlm.nih.gov/pubmed/24092765