3 Ideas to Keeping The Gains While Losing Weight

 

Can’t Lift For A While? Learn How To Keep Your Gains!

Video taken from the channel: ScottHermanFitness


 

HOW TO MAINTAIN MUSCLE WHILE LOSING FAT – TOP 5 TIPS

Video taken from the channel: Katie Corio


 

HOW TO GET LEAN NOT BULKY // My top tips for fat loss #NEWYEARBESTME Ep. 3

Video taken from the channel: NaturallyStefanie


 

How To Lose Weight and Gain Muscle—AT THE SAME TIME

Video taken from the channel: Heidi Powell


#3 You’ll Need to Lift Weights. The last part of the equation to keep your precious gains while you lose body fat is to lift weights. Performing regular resistance exercise will help you maintain or even build muscle while you lose fat. There is plenty of evidence that. Fat loss ultimately comes down to your calorie maintenance.

To lose fat, you must eat fewer calories than you burn. Cardiovascular exercise, or combined cardio and resistance exercise, alongside. Body recomposition stresses the importance of gaining muscle while losing fat, which may decrease your risk of chronic disease and boost metabolism.

Try increasing your protein intake to. Before we get too far ahead, let’s talk about why losing fat while gaining muscle can be problematic. The conflict comes about over the following: To lose fat, your body needs to be in a caloric deficit.

This deficit forces your body to use pre-existing fat stores for fuel. To gain muscle, your body needs to be in a caloric surplus. This.

For calories, start with bodyweight x 15 per day. After a week, adjust to bodyweight x 14 and repeat the process. Change up your training.

As far as training, change it up, train hard, train more, use the RPE scale, and keep the reps low and the volume high with the big lifts. For example, if you get great gains using heavy weights to build muscle, then use heavy weights while you are losing fat. If you get great gains using HST, periodization, high volume, low volume, etc. then use those techniques while you are losing fat. A large aspect of bodybuilding is being able to communicate well with your own body.

Eating plenty of protein is necessary when you’re trying to gain muscle and also trying to lose fat. Between 10 and 35 percent of the calories you eat should come from protein, but don’t eat more protein than this, as it can be risky. On a 2,000-calorie diet, this means eating 50 to 175 grams of protein per day.

Maintain a slight caloric deficit that allows a maximum of 0.7% weight loss per week. Just keep in mind that weight loss might not occur especially in beginners/detrained individuals. Intake adequate protein of at least 0.8-1g per lb of bodyweight. I’d also suggest experimenting with higher intakes. Losing fat and building muscle requires a two-part exercise plan that includes cardio and resistance training.

Cardio will help you burn calories and fat, while strength training will help you build your booty. It will also increase your metabolism to help you burn even more fat. Hitting your body with excess calories after being in a caloric deficit will lead to fat gain.

The body wants to maintain homeostasis. So fast increases or decreases in calories will cause problems. Use reverse dieting to build muscle.

List of related literature:

That is, these articles would teach you “inconvenient truths” like you can’t get muscle definition as fast as you’d like, you can’t target just belly fat for elimination, and you’ll need more than 1250-word tips to build the body of your dreams.

“Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body” by Michael Matthews
from Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body
by Michael Matthews
Waterbury Publishers, Incorporated, 2019

But when it comes to losing fat fast, staying shredded, ripped, and toned year-round, and getting to the weight you want—without two-a-day workouts and being cold and starving all the time—there are potent strategies that fly under the radar.

“Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging” by Ben Greenfield
from Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging
by Ben Greenfield
Victory Belt Publishing, 2020

Bottom line: to lose belly fat, you must keep your insulin levels low.

“The Belly Fat Cure#” by Jorge Cruise
from The Belly Fat Cure#
by Jorge Cruise
Hay House, 2015

To lower the total amount of fat in your diet to 25 percent and to reduce saturated fat to one-third of total fat, begin by reading the labels on everything that you buy (see figure 13.7).

“Fitness cycling” by Brian J. Sharkey, Steven E. Gaskill
from Fitness cycling
by Brian J. Sharkey, Steven E. Gaskill
Human Kinetics, 2013

The second is easy enough to understand: Your body adapts to workout routines.

“The New Rules of Lifting: Six Basic Moves for Maximum Muscle” by Lou Schuler, Alwyn Cosgrove
from The New Rules of Lifting: Six Basic Moves for Maximum Muscle
by Lou Schuler, Alwyn Cosgrove
Penguin Publishing Group, 2005

As noted earlier in this book, excess body fat actually decreases fat burning.2 In other words, when the muscle/fat balance is leaning toward fat, the body burns less fat, which increases the tendency to gain even more fat.

“The Power of Fastercise: Using the New Science of Signaling Exercise to Get Surprisingly Fit in Just a Few Minutes a Day” by Denis Wilson
from The Power of Fastercise: Using the New Science of Signaling Exercise to Get Surprisingly Fit in Just a Few Minutes a Day
by Denis Wilson
Chelsea Green Publishing, 2019

The easiest way to reduce fat consumption is to decrease our consumption of fatty foods (if a food is 20% fats by weight, it means that 45% or more of its calories come from fats), and increase our consumption of low-fat, high-fiber foods.

“Fats that Heal, Fats that Kill: The Complete Guide to Fats, Oils, Cholesterol, and Human Health” by Udo Erasmus
from Fats that Heal, Fats that Kill: The Complete Guide to Fats, Oils, Cholesterol, and Human Health
by Udo Erasmus
Alive Books, 1993

Take fat loss, for example.

“Beyond Training: Mastering Endurance, Health & Life” by Ben Greenfield
from Beyond Training: Mastering Endurance, Health & Life
by Ben Greenfield
Victory Belt Publishing, 2017

And know that the most undervalued aspect of losing fat is good restorative sleep.

“Don'T Lose Your Mind, Lose Your Weight” by Rujuta Diwekar
from Don’T Lose Your Mind, Lose Your Weight
by Rujuta Diwekar
Random House Publishers India Pvt. Limited, 2011

2: Keep fats and calories as low as possible in whatever you fix.

“Cooking for Healthy Healing: The healing recipes. Book two” by Linda Page
from Cooking for Healthy Healing: The healing recipes. Book two
by Linda Page
Traditional Wisdom, 2002

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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28 comments

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  • I mainly want to lose fat and tone up my body and have a butt. My weight is good. I’m 5’5 and 120lbs. I just want less fat and to improve my shape. Back when I did cross country I lost a lot of fat. I did power training everyday in addition to that and we targeted different muscle groups each day aside from the daily pull ups and weighted squats

  • I’m just trying to train for power, while in a calorie deficit, but after taekowndo tonight I go back to maintenance, then Sunday I go in a surplus, finally I cut back on Monday.

  • I pray you see my question please ❤️ I suddenly broke my tailbone and I’m really stressed out about loosing muscle and tone, please help me, I’ve been told by my doctor to decrease and no heavy lifting, its killing me:( any advice is really appreciated I’ve worked soo hard for a year. Please it’s been a week and I still work out just much lighter which makes me feel like a loooser

  • Money��! Truth, the human body �� is divinely designed to sculpt accordingly to your lifestyle patterns. Geneyics and lifestyle habits plays a key role on how quick your body transforms so everyone develops differently. At the moment, my fitness goals has evolved in the last 2 3 years due to postpartum weight loss and muscle��gains. Plus, my age (over 40+) and hormones adds another layer of complexity too. However, that doesn’t deter my intention to build muscle remain consistent with my nutrition, physical activity, hydration, and sleep goals. and then slowly begin the cutting process. It takes time and patience to see the results. Often times, I listen to my body with real intent. We have a gift �� to self care every single day both mind, spirit, & body. Everything else is irrelevant when your health is not a priority.

  • I tore a tendon in my thumb and it is morose.. I’m honestly getting depression without being able to lift. It feels like the muscle is just falling off me. It’s going to be this way for months.

  • It’s still surprise me just how many people don’t know about Custokebon Secrets even though lots of people using it. Thanks to my personal pal who told me about it. I have lost tons of fat.

  • When it comes to eating healthy, you must try not to fall victim to modern fad diet plans. Extreme diet plans are a risk for your health, especially ones that seriously limit your daily nutritionary intake. Many of these fad diet plans work for a short period and then the benefits decrease after a while. It is best to search Custokebon Secrets on google as it is not just another fad diet where you starve yourself.

  • Im bored of calculating calories intake and BMI. Next Level Diet website does it for FREE. They also provide personalized training plan and diet plan with amazing recipes.

  • Edit to my comment.

    Well I guess I’m eating at maintenance!���� or more? Now that I’m tracking I’m just putting more nutritious foods and making sure I get enough protein because before this I wasnt eating enough protein at all. Lord have mercy I feel a little better now.

  • Fasted cardio is not bad. It’s good to shock your system in the morning before food. I’ve ran/sprinted before breakfast and I’ve felt strong. It’s not a big deal…

  • As great as this would be. It’s not possible to build muscle/get strong at the same time as you lose weight. UNLESS you are at the very beginning of your fitness journey. In order to put on muscle mass you will need to be in a calorie surplus. Fuelling your body to grow.

  • This was so helpful! My question is how would I adjust this for being post-menopausal? I LOVE lifting heavy and mixing in HIIT for cardio. Usually resting one day per week. Exercise is not my problem, but I focus far too much on food without making good decisions. Main problem…not eating enough. Let me know if any of your message would be revised for a menopausal active women. THANK YOU!!

  • When you were at a higher body fat percentage, could you have stayed at your lower weight and reduced your body fat percentage at the same time?

  • Love your videos! I totally agree with you, I am weight training for nearly two years now and my legs and arms are definetely leaner than before. But last year I put on some fat due to inconsistency because of my new relationship, so I put on some fat again but I am getting back on track now! I am also working on talking to myself more kindly and being more relaxed with my body. See were it will lead me! ❤️

  • Guys. lost a ton of fat does not need to be hard (I used to feel it did). I’m going to give you some tips now. Get a popular fat burn diet plan called Custokebon Secrets (search on google). Thanks to it I have lost crazy amounts of weight. I probably should not even be speaking about it cause I do not really want a lot of other guys out there running the same game but whatever. I am just simply in a great mood right now and so I will share the wealth haha.

  • You look so amazing! I’m vegan as well and I have always been more into cardio but your videos and Instagram has really changed my mindset on my preferred body shape. I love the toned lean look and my new years resolution is to have less body fat and more muscle mass. Thank you for sharing your journey!

  • Shes right about IF, I’ve experienced it. Fasted cardio is the death to your glutes ladies, you can intermittent fast and train after your first meal, seriously don’t risk it. Its not worth it

  • Hi Heidi I just found your channel. I am turning 70 in November, any suggestions for building muscle (arthertic hands) and getting my body lifted a bit. I do walk every day and play a little pickleball, but I need to work the muscles. I don’t feel I need to lose any weight. Thank you

  • Last year I was sick for a month and then went on a cruise after that. So for about 2 months I lost gym time. However because I did keep the diet on point. The only thing I lost was the pump.

  • Thank you ��I’ve been going to the gym for only one month but I got injured at work. I’ve been super sad because I thought I had no chance to keep the small gains I have accomplished

  • As expert, I believe Custokebon Secrets is great way to lost a ton of weight. Why not give it a chance? perhaps it is going to work for you too.

  • This happened to meI am bigger boned and when I started lifting a couple times a week I definitely felt bulky I looked even thicker and things were tighter on me. You have a small ideal body type that builds lean muscle but this is not the case with everyone. I was by no means a body builder but looked like one

  • My question is about training and eating as a mesomorph…I have 10 lbs I want to loose and keep off..I do know it’s about a lifestyle change..I have done that with my food…clean diet..I got told my a fitness expert that I am a mesomorph..so how do eat and train like one..?

  • Do you recommend a lean & shred program? I really need to lose weight and nothing seems to work & worry it could be hormonal imbalance (I am 50)

  • looked up this topic because i’m going on a contiki. “make sure you don’t go crazy on alcohol and be sure to get enough sleep”
    oh well i might just have to accept my inevitable fluffyness

  • @heidi Powell I am no body builder, I am a 60 year old female and very skinny but no muscles☹️ and do not want to loose any weight, therefore what are your recommendations to build muscles and maintain it and change body composition, Like I don’t want to shred or anything just want to stay toned �� also I can’t take protein powder! And I am a on whole plant food diet. Also which option should I choose from the app you have mentioned? Please help if you can thanks ��

  • Also LOL at potatoes. I live in New Zealand so our summer growing season is short and winter is mild. We grow beans, broccoli and kale really well but nothing tropical. I would only eat a fully raw meal about 3 times a year when it’s 30 celsius in summer.

  • Its still amaze me just how lots of people don’t know about Custokebon Secrets although lots of people using it. Thanks to my personal buddy who told me about this. I’ve lost lots of weight.