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We’ve been told that if you go on a weight loss plan,
invariably you’ll lose not only fat,
but also a chunk of your muscle mass.
That’s certainly something we want to avoid,
especially if we’ve worked so hard to
gain that muscle in the first place.
Luckily, there are a few things we can do
to not exactly stop it from happening,
but perhaps mitigate the damage done.
Here are 5 tips that might help you shed that fat away
and keep more of your gains!
Number 1, be a beginner
For all of you fresh gym goers learning the basics,
you should feel fortunate to have
the almighty ability to gain muscle
and burn fat virtually at the same time with little effort.
This is largely due to the idiomatic event known as newbie gains.
Basically, beginners have a long way to go to reach their genetic potential.
Your body’s going to preserve the relatively limited amount of muscle you have,
especially with an abundance of stored fat present to use as energy.
In short, any sort of training you do
that is at least a bit challenging,
even without reaching maximal training intensities,
have shown to stimulate muscle growth.
So first things first, be a beginner.
If you can’t, then let’s keep going.
Number 2, keep a tighter control of your calories.
Weight loss is commonly achieved by sustaining
a calorie deficit.
Your total calorie intake from food is below that
of all factors which burns calories.
That includes your basal metabolic rate, thermic effect of food,
non-exercise activity thermogenesis,
and of course, exercise.
The problem met by many is imposing a deficit that is too extreme.
比方说 减少1000卡的热量 这不仅糟糕
Going on, say, a 1000 calorie cut, not only sucks,
but it sets your body into a nutrient-lacking catabolic state,
increasing the likelihood of muscle breakdown.
The smart play here is to take a more gradual approach,
perhaps only cutting 500 calories
or even only 250 calories
if you’re diligent enough to stick to your diet consistently.
Yes, you’ll lose weight at a considerably slower pace,
but also preserve more of your muscle
and maintain more of your sanity.
In other words, if you wanna do it right,
then be patient.
Number 3, get your protein
Common thinking would have you believe that,
since you need to eat less to lose weight,
then that means you need to eat less fat,
fewer carbs, and… less protein.
But protein’s role in muscle growth andpreservation has been well-documented.
There is a protein dose-dependent effect to muscle protein synthesis.
During weight loss,
we might actually benefit from not less, but MORE protein.
A 2016 study supported this,
where they found that eating 2.4 grams of protein per kilogram of bodyweight
versus half as much
resulted in roughly the same amount of weight lost
but also significantly more fat loss
and actuallyINCREASING lean mass.
Simply put, we NEED adequate protein to feed our muscles.
Bare in mind, the amount varies dependingon your fitness level.
Overweight and less active individuals can
simply eat the standard recommendation of
0.8 grams of protein per kilogram of bodyweight.
Eating more hasn’t shown to change much.
Athletes and leaner individuals, though, should aim for more,
due to their lower proportions of stored of fat
and higher susceptibility to muscle loss when losing weight.
Some experts recommend 1.6 grams per kilogram or more in this case.
Number 4, do both cardio and resistance training
One of the most dreaded words in the world
of weight loss is cardio…
Cardio is indeed one
of the better calorie-burning tools used to shed away the pounds.
But for protecting your muscles?
Not so much.
That’s where resistance training comes in!
Resistance training, be it lifting weights or calisthenics,
is much better in stimulating
all of your muscle fibers.
The greater fiber stimulation results in greater stimulation of pathways
leading to muscle protein synthesis and preservation,
keeping your muscles at bay.
But resistance training alone
isn’t going to cut it either
since it typically burns fewer calories.
As studies have shown,
it’s when both cardio and resistance training are combined that
we see an accelerated weight and fat loss
as well as greater attenuation of muscle loss.
Yes, it’ll suck a bit more having to do both,
but the added workload will be
worth it in the long run.
Before getting into number 5,
I want to give a quick shoutout to this video’s sponsor,Squarespace!
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And number 5,
cycle your food intake
This one is perhaps the most difficult endeavor on this list
but might be worth trying
if you’ve tried everything else.
The concept is actually pretty simple:
on some days, specifically days you don’t work out,
you eat at a deficit by
keeping your carb intake to a minimum.
On other days, or days where you DO work out,
you have much more flexibility with your carbs
and should eat at a calorie surplus.
This concept is more popularly known as carb cycling.
The benefit is that you maximize muscle growth
by giving your body enough nutrients TO grow
on days that you exercise.
And then maximizing fat and weight loss
by eating less on days where you rest and
don’t need the additional nutrients.
This also counteracts metabolic slowdown
commonly seen in long-term calorie deficits.
Additionally, greater carb intake on training days
leads to greater insulin levels,
resulting in higher uptake of nutrients and amino acids
into the muscle to prevent muscle breakdown.
当然 理论简单 但应用起来并不容易
Of course, simple in concept, but not so simple in application.
This requires quite meticulous planning to
ensure that you get the right amount of carbs
for any single day.
For casuals, it’s already hard enough
to maintain a simple weight loss plan
AND go to the gym.
Now imagine having to change up that plan each day.
Perhaps for some,
simply having a re-feed day where you eat more than usual,
might be good enough.
For you hardcore buffs and aspiring bodybuilders, though,
carb cycling might just be the missing piece
to your bicep-shaped puzzle.
And that wraps it up.
I would love to hear from you guys as well.
What are other tips you might have
for those wanting to save all of their hard-earned muscle
while still losing fat?
Shoot your thoughts in the comments below.
Thumbs up and share the video if you enjoyed it.
又到结束了 感谢收看 赶紧去摄取蛋白质吧
And as always, thank you for watching andGET YOUR PROTEIN!