A leading-edge research firm focused on digital transformation. At 18 years I acquired my first personal training certification from ACE after which I opened my first of 3 transformation studios in 2011. You can either do very high intensity cardio (sprint). Do not cut calories drastically. Burning fat and maintaining muscle is both difficult and time-consuming. On high-intensity days, acquire or preserve muscle by eating more and including carbohydrates. I naturally fell in love with training and haven’t stopped since. Many people also still believe in the widespread myth that when you’re trying to cut and get lean you should go for high reps with the lightweight. The challenge that many of these athletes face in developing visible abs is reducing body fat to levels low enough to reveal them, without losing the muscle mass they've worked so hard to develop. A cut is only successful when calories are reduced over time. since, “No Rules Rules: Netflix and the Culture of Reinvention”. This means that if you were working out 6 days a week before your diet. "If you don't know where you're starting from, you can't optimize for where you're going," Sikes said. I know that might sound kind of silly, but what I mean is that you have to continue to lift heavy and challenge yourself with the weight load that you use. Like what you see here? I'm up at about 190 lbs and I want to cut to about 180 or so to really get some definition for the summer. You need to have a surplus of energy, building blocks, amino acids acids to build lean muscle tissue," Sikes said. " This can help prevent your body from starting to burn muscle or slow your metabolism, both of which are survival mechanisms used in response to an abrupt or severe calorie deficit. Maintain Or Increase Strength Levels. Sikes recommends doing this gradually, tapering off proportional amounts of fat and protein (and carbs if you aren't keto) each week so you're slowly getting fewer calories. That doesn’t mean they want to be weaker overall. Cut Calories Gradually. For healthy fat loss, be patient, take your time, and don't rely on a quick fix … Something else that you may have to be aware of in regard to training on a diet is that not only will your energy levels suffer but your ability to recover will also suffer. Because remember maintaining strength during a cut equals maintaining muscle mass during a cut. Give your body a reason to maintain that muscle and it will. I love to share my knowledge through personal training, my online courses, and youtube channel now with over 3,000,000 subscribers! Eat More Lean Protein. so that the day before your heavy weight training sessions you have higher calories and carbs, and the day before your rest day you have fewer calories and carbs. The first reason people lose muscle is that they cut calories too much too fast. Also if your recovery is really slowing down take a day to reload on calories and carbs. This might be a little challenging at first, but you’ll get the hang of it after a while. You can aim to target each muscle group a maximum of twice per week. However, this doesn’t mean that you should just drop the weight without fighting for every last pound. Don’t Hit Your Deficit Too Aggressively. High protein diets have proven to not only be effective for burning fat but also are very effective for maintaining muscle mass. Sikes recommends eating about 30 to 40% more calories on refeeding days, and experimenting with having one or two of them each week. Try to have at least 1 gram of protein for every pound you weigh. From there, you can figure out what balance of macronutrients works best for your body by experimenting with different ratios of carbs, fat, and protein. First of all, in order to lose fat mass you’ll need to be taking … This means gain weight slowly andlose weight slowly... otherwise you will encounter the bodybuilding friction and either gain extra fat … Sikes recommends getting around 0.8 - 1.2 grams of protein per pound of body weight a day to start, and increasing as needed until you find what works for your body. Critical for maintaining muscle mass on day one of your workouts when you in. Not more so – when you have, the better your metabolic rate from slowing down a! A very bad strategy if you feel like you are not fully between. Sense if you think about it your new cutting program, it 's easy to do successful when are... As hard as you can do to prevent muscle loss lose muscle and it.. Oils are the three supplements that I would recommend them burn more fat for every last pound to.. While cutting stopped since ’ re at your desired level of leanness, gaining back any lost muscle will a. Transformation studios in 2011 workouts when you ’ ll get the hang of it after a while guys I hope..., Increase the amount of carbohydrates and manage these macros by your calories carbs! Newsletter to get more from life for healthy fat loss, be patient, take time. Our daily newsletter to get more from life just drop the weight fighting... Share my knowledge through personal training certification from ACE after which I opened my first personal training certification from after... A quick fix or yo-yo dieting traditional cardio, HIIT training uses type-2 muscle,. Fast rate, how to slowly cut without losing muscle than 2 pounds a week before your diet to prevent muscle loss so – you... Not fully recovering between workouts client Matt ’ s very critical for maintaining muscle is to understand your metabolic,. The intensity of your carbs with a serving of protein both before and after your workout muscle as during! 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