How to burn fat and keep muscle?
you can burn fat and preserve lean muscle and its not that difficult to achieve by carb cycling and MANY people actually increase their mass while doing it - a 3 day workout/cardio + FIBROUS complex carb intake of just 70 grams + 200 grams of protein with a 50% reduction of calories from your maintenance level - a 4 day rest and eating 300 calories above your maintenance level + consuming a max of 500 grams of STARCHY complex carbs with 300 grams of protein - EAT AT LEAST 6 TIMES PER DAY IN REGULAR INTERVALS ALL WEEK ON BOTH PLANS - intense lifting (on different muscle groups) + moderate cardio(in the morning/empty stomach) on each day of the LOW carbs this will completely deplete your body of glycogen and prime it for the overload of anabolic nutrients on your 4 days of rest AND muscle growth - then beginning on day 4 - eat as stated above and you will feel an incredible full ,tight sensation as the glycogen is refilling your muscles to over and above the size which you had before you commenced this plan,it will result in obvious growth and storage fat loss,i have got down to 5 % BF @ 270 doing a similar routine - i cut back for 5 days and eat a great deal on Sat/Sun - it works for EVERY guy that tries it,hope that helped..
Will you be able to retain muscle mass by being in your maintenance calorie level? Simultaneously, if you perform compound exercises thrice a week, will it help get rid of fat?
Hi Pushp,Thanks for the query. You will not be able to maintain the muscle mass in a maintenance phase, as the body needs a protein surplus diet to keep all the muscle it has. But there will be a stage where the brain will recognize that if you're not putting enough work to maintain that muscle mass, the brain will initiate a bit of muscle loss since lean muscle mass is really expensive for the body to carry around. This is to keep the optimum amount of lean muscle mass on the basis of the diet you are providing.Burning fat with exercise solely depends on the intensity at which you are working on during the exercise sessions. So, in order to burn fat with strength training exercises, you should be working with 70% or above of your 1 Rep Maximum (1-RM). Otherwise, perform high-intensity cardio on an alternate day basis.Whatever the case is, the results you will have solely depends on your diet. If you do not know how to plan a diet according to your goal, please do seek the assistance of a Certified Nutritionist or Dietitian.Hope this helps.
What is the best way to cut fat while retaining muscle?
It really depends on your body and how much effort you are willing to put in.Here are some tips that work for me-I don’t drink soda or juice (straight up sugar that spikes the glycemic index). I drink BCAA’s, water, coffee, tea, and seltzer water (mostly water).I don’t eat meat (sometimes salmon), but I do take protein powders and eat a wide variety of foods rich in protein, fresh vegetables, and fruit.If you want to continue eating meat, stick to cooked white chicken and salmon. Do not eat canned fish, shellfish, pork, or beef.Eat an apple before you eat dinner- it will make you feel more full and you will eat less at supper if you have trouble with control.Eat “whole” foods. That means, nothing processed. No bars, cereal, or bull shit (pardon).Do at least 30 minutes of cardio everyday (elevated heart rate).You can lift weights for an hour a day instead but make sure your heart is ELEVATED.Please do not only do cardio or strenuous running on a treadmill.You will have better results by taking in better calories, and exercising everyday. If that means starting out walking and eating really well - that’s a great beginning.Calories are simple science. If you take in more calories then you are burning, you will gain weight. If you eat less calories than you are burning, you will lose weight. The caveat to this is that if you are not doing weight resistance training (lifting), you can lose muscle mass too.When first losing weight, the scale is thine enemy! It lies to you. It will tell you you have gained weight when in fact your body composition has changed.Don’t give up and good luck to you!! Don’t be distracted by bull shit weight loss teas and fad diets. Being healthy is a lifestyle and a choice, it is not a fad.
I'm becoming too bullky. I want to retain muscle but I want to cut fat. What's the best way to do it?
Here are the determining factors when trying to look fabulous:1. Calories in vs. calories out: 40%2. Macro nutrient breakdown a.k.a. how many grams of protein, carbs and fat do I need :40%3. Nutrient timing or when do I eat what?: 10%4. Food quality which would be organic vs. conventionally grown produce, local foods vs. imported etc: 5%5. Supplements: 5%Most trainees are overly focused on points 4 and 5, thereby setting themselves up for failure.To Reiterate: if you do not count your calories you will gain body fat even if you only eat organically grown nuts, that where harvested by happy, unionized farmers and from sustainable trees. The end.How to set up the caloric needs?It is really simple: Take your goal body weight in lbs (goal weight) times 8 or 9 (if you are more sedentary person or a female) 10-11 (if you are in hard training and/or a male)+ hours of weekly training.Example: if you want to weigh 200 lbs as a male and train 4 hours a week =200x (10+4) = 2800 calories a dayNext step: Macro-nutrientsProtein: Comes in at one gram per pound of body weight, in our example it would be 200 grams at 4 calories a gram = 800 calories.Carbs: We’ll start with 1.5 grams per lbs body weight, so that would be 300 grams equaling 1200 calories since carbohydrates also come at 4 calories per gram.800 + 1200 = 2000 calories have been spent. If you are trying to gain weight, you would increase the amount of carbs to 2 grams per lbs of body weight.The remaining calories will come from fat. For that, we’ll simply divide the 800 calories we have left by 9 (since fat clocks in at nine calories per gram), and our hypothetical athlete gets to eat about 90 grams of fat a day…Yes, setting up your diet will require some basic math and planning and no you do not have to do it. But be aware that your outcome will be sub par at best if you are not willing to put in the effort.
How do i lose fat and still maintain my musculture ?
You firstly need to have a diet where you consume less calories (energy) than you burn, this will create weight loss, along with any exercise you do. Try and eat a diet high in protein as this will help you to maintain and build muscle. It is important to do cardiovascular exercise but also make sure you include weight bearing exercise into your regime, the more muscle you have, the more energy you will burn even when your not doing anything which will help you lose weight.
How do bodybuilders burn fat, but keep muscle?
There seem to be lots of misconceptions here. Fat cannot turn into muscle tissue, period. In the "off season," bodybuilders bulk up, meaning they eat more calories than they burn, so their body gains muscle. With this muscle comes a little fat gain, so a few months out from a contest, they start "cutting" or dieting. When dieting, bodybuilders cut their calories to lose weight, but since they are still lifting weights, their bodies have a reason to retain the muscle, so they burn fat. They also eat extremely clean diets with no processed foods, no junk food, etc. Their protein intakes are high, which is necessary to spare muscle tissue, and they also have supplements such as amino acids that can help them to prevent the body from using muscle as fuel. Here's two good websites that explain everything about bodybuilding.