Many people believe that trying to lose fat will result in a loss in muscle mass and all the hard work they have done, all the countless hours of lifting various heavy objects will be undone.
But that does not have to be the case. There are steps you can take to keep the lean muscle mass you have build while you are on a cut and lose the fat. Here are 3 things you need to know and do while you are calorie restricting to lose fat.
➤SLEEP:
I
can’t stress this enough. Your calorific deficit reduces your body’s capacity
for recovery after training which means you need more rest. Studies of athletes
have shown that increasing sleep also increases performance. Decide on a bed
time and allow you body to adapt to a sustainable routine.
Also make your sleeping environment cool, calm and comfortable. Don’t go to sleep with the TV, lap top or other device on.
Also make your sleeping environment cool, calm and comfortable. Don’t go to sleep with the TV, lap top or other device on.
➤EAT PROTEIN:
Keeping
your protein intake high during a cut- that is logical. Spend as much of your
calories on protein and remove as much fat and carbohydrates as you can. A
study on the subject has been done by Dr. Stuart Philips and he found that a
higher protein intake during calorie restriction and a training routine results
in lean muscle mass increase.
➤LIFT WEIGHTS:
To
stimulate muscle growth during a cut you need to lift at a high volume and find
a combination of sets and reps which is not too much for you body to recover
from. There is a possibility for you to be overdoing the weight lifting while
dieting to lose fat, so pay attention to your muscle growth rate.
Follow
these tips and you should maintain lean muscle and lose fat at the same
time.
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