Burning fat and building muscle boils down to your Nutrition and Training. Follow these 5 Tips to lose fat without losing hard earned muscle.
1. Keep Moderate Caloric Deficit
Hard low calorie diet will cause muscle loss no matter what you do.
Crash diet is too extreme on the body and it will be impossible to get all the nutrients that need to heal your body,and you get into Overtraining .
If you want to get sharper after bulking ,start with a moderate deficit of 300-500 calories. It is a good spark for fat loss without sacrificing muscle size and strength gains.
Track your progress every week of body fat percentage ,body measurements ,and photos to ensure you’re in the right direction.
2. Combine Strength With Hypertrophy
Pure strength training, such as heavy weights singles, doubles, or triples, relies heavily on your neural drive, the speed you shift from using Type I to Type II muscle fibers, and your ability to get maximal muscle fiber recruitment. While those are extremely beneficial for setting PR’s in the gym, they don’t maximize how much muscle you put on or maintain during a cutting phase.
Instead, combine both to create an intense muscle-building workout. For example, do five heavy reps, rest for 20 seconds, repeat that same exact weight for three reps, rest for 20 seconds, and then do two more reps. You’re still able to use a very heavy weight, but you made it last for 10 reps. This creates a huge stimulus for thicker muscles and the “pump”.
3. Use Low Impact Aerobic Cardio
Everyone knows that fat loss comes with cardio training , you must choose a kind of cardio to maintain all hard earned muscle and not destroy it.
I always like walking on a treadmill at an incline or easy bike ride or light running .Cardio will also help with recovery between sets, improve aerobic energy and will support more intense workouts.
4. Eat Carbs After The WorkOut
After hypertrophy workout your muscle fibers are damaged and your energy reserves need refueling . Not eating enough carbs will hurt your recovery.
Instead, eat carbs post workout .Once you finish your last set your metabolism is high and insulin sensitivity your body’s ability to tolerate carbs is at its highest. choose carbs like rice baked potatoes and sweet potatoes to start the recovery process and fill your body with energy .
5.Sleep 8 Hours a Night
Recovery is Just Important as your Training ,especially when you want to lose fat .When you restrict calories you put your body through a huge stress plus lifting heavy weight ,the body needs time to let your muscle recover and rebuild.Also your natural Growth Hormone peaks at night while you sleep and it’s the highest in deepest .if you want to see results get rest and let muscle recover and grow .