How to lose fat and maintain muscle?
Anyone who seeks to improve their physical, surely will be asked the same question: How can I do to define correctly ?. At the stage of improvement in body composition, we can follow these premises to approach this goal
Lose Fat and Maintain Muscle Mass
With the above title should be no doubt. We will not gain muscle mass, but we seek to reduce our body fat index, at the same time we intend to maintain maximum muscle tissue in the process. Achieve both simultaneously (I lose fat and muscle won) serving competing processes: where one of the key points governing the loss or gain is the caloric requirement.
To lose weight must reduce calorie intake. We must always keep in mind our goal: Lose Fat. It is different from the first mentioned, because in this case, weight loss is attributed both fat like a muscle …
How many calories?
It depends on top of our starting condition, ie, both athleticism and the fat percentage. There is a “standard” so catalog it, by which the body does not like extremisms … A severe restriction is doomed to that once we get back to the usual patterns, we regain much of the weight gained, and quickly … what is often called rebound effect.
Avoid a sharp decline
Yet this would not be the greatest of the damage, but continue with a minority calorie intake can cause some disorder in our body, which is then attached to the exercise (increased caloric deficit) take a serious metabolic impact. Of course, this little calorie intake makes us slow down the recovery process, and obviously find less and less energy when facing our training.
How to set the deficit? From my point of view, it would always be a deficit of moderate, not very pronounced. A good starting point is to find our daily calories needed to adjust a cut of approximately 20%.
Here is a table with the possible calorie deficit in terms of maintenance calories and the calories we lose in one week and in a month:
|Maintenance calories||Daily calorie deficit||Calorie deficit per week||Calorie deficit per month|
Information shows that someone with higher daily caloric maintenance will therefore cause a higher deficit than (lose more fat). Then also usually gives the following:
- People who need to lose large amount of weight, they do it faster than less
- People with more weight lose less muscle mass keeping the caloric deficit that others who have less to lose weight.
- And persons with a low percentage of fat, and want to reduce it further, it will be much more complicated, the couple have greater risk of loss of muscle mass before cutting calories.
This strategy would involve in cases from a low body fat percentage, and want to continue to reduce, without involving the loss of muscle mass. It basically involves eating more calories training days, and reduce the rest. The protein is the macronutrient that is fixed in both circumstances, being manipulated carbohydrates and fats.
A refeed is not a “Cheat Meal”. And they tend to get confused. While the first concept serves a strategic nutritional overcompensation, the second attends a “whim” that many excuses to argue that a psychological release or something like, are looking for when they themselves know that this is not so. Obviously, here the limit is the person, and according to its objectives, where if they are aimed at the competition, and maintain a comprehensive planing letter.
Benefits of “Recharge”
The correct concept would be a supercharging based on the same nutrients we eat but sharply, except for so-called food “junk” …), facing hormonal regulation: increased leptin, the hormone responsible for being the regulator of ” hungry”. If we keep it low for a long time, it becomes harder fat removal, reaching a possible stagnation.
How to make a refeed?
There are several protocols of how to perform the refeed, but in simplistic terms, it is advised that according to the condition of the subject, relative to its% fat, which often set or until a lower level, be deleted:
- Normally, if you enter <12-14%, with “practicing” A refeed a week would be most advisable. We can establish, for example, on Sunday as a day off, or at best, average evening, so that the need for fresh not take over us and take advantage we left early to bed.
- For people who drive between these values, and <20%, 1 time every 2 weeks would be feasible, leaving only a meal (dinner) here Sunday for not following “attack”.
- I, no longer for other cases, I think that is the recommended option and should work hard to “earn their reward.”
Eating Enough Protein
When we aim to lose fat but maintain muscle mass, the caloric deficit needed. But in turn, we need to mitigate the loss of lean tissue. Therefore eat a day the right amount of protein will be one of the necessary conditions in periods of definition. The protein has another series of benefits for fat loss : provides amino acids, we Sates and decreases appetite and even promotes the “burning” of calories (thermogenic effect of food or TEF)
All these recommendations are fully explained and expanded with a diet example in HSN Protocol: Shredding the Fat
Mainly, I would choose:
It gives us an extra to keep our strength and resilience. On the other hand, for an aesthetic issue, as our eating pattern described would be “low carb”, the use of creatine and subsequent metabolization, can cause us to adopt a “rocky” aspect by reducing “empty” appearance.
Parallel with reducing calories, we must continue with weight training, because we have to give a “reason” to our body to preserve muscle mass, ie, keep the stimulus.
Train low caloric restriction
Training with low energy or “reserve” can cost a lot. Possibly perform routines a lot of sets and repetitions is not as convenient, nor desire. However, if our intention is to maintain muscle mass (Remember: Do not seek to create Muscle Mass in this period), perform routine force can achieve a fantastic result.
To define high reps with low weight?
The idea of training with low weight and high repetitions was far behind. Maybe sometime we contemplate a session to glycogen depletion, using SuperSeries or similar techniques, for example, but is not common during this phase.
Adjust training sessions
This involves reducing training volume and frequency. Low calorie deficit, we are contributing to our body less calories than we need for the activities, ie, we are “stressing” our body. From my point of view, opt for a full body routine with training 3 days per week, it may be sufficient.
How do we adjust volume and frequency?
Giving priority to basic and multi – joint exercises, because in this way, in less time, we will train much more than if isolated exercises to look elsewhere. We will be more effective. The ranges will be always focused employ force, around short repetitions and increase if possible series.
Prioritizing our resilience
Which will be mitigated by the calorie deficit. That is why advocates primarily produce a stimulus without raising stress, which is already generated the low-calorie diet.
If we spin so fine through food, in some respects, the cardio may even not be necessary, especially if we reached a very high level of progress. With cardio we produced a greater energy deficit.
More caloric expenditure
Despite being an activity that encourages many improvements in our athletic ability, our intention is to maintain muscle mass and minimize fat (prioritize aesthetics, not performance), and if the training load is “necessary” We cardio consider it optional, since its greatest benefit will increase the calorie deficit.
My recommendation would be HIIT. However, according to the person, it could eventually hinder the necessary recovery of weight training, since they are the same fibers which will use mostly. If the person tolerates training, add 3 weekly sessions. Another option arises, and can also be quite “entertaining” is to circuits Tabata
Very low intensity cardio, and therefore entirely feasible to maintain throughout the year. If I had to choose some type of cardio would make a walk on an empty stomach (45-60min), after taking some thermogenic or combination ( caffeine + green tea ). It is certainly a great way to start the day.