Anyone who has been in a period of weight loss knows what challange are the trainings during this period. The extra calories that are now being cut, before gave you extra comfort in the gym and delivered power for heavier workouts. Yes but it is no longer this way and you do not feel well while you are doing your exercises, because of the calorie deficit. Your strength declines, you are getting weaker and you need to reduce the weight and reps you make. Finally, the effect is such that you really lose weight, but you have removed much of the muscle mass and accumulated strength. I therefore decided to write an article on how to keep the maximum muscle mass while losing weight and cutting fat.
Do not rush this process
If you want to make it the most effective way, you should not hurry and hope to lose 10 kg per month because you will lose much muscle mass too.
First, you need to estimate your calorie intake, which maintain your weight. Online there are calculators for your calorie intake that will help you to do it. To begin to lose weight, you just have to cut 15% of your calorie intake, this is a much better way than any diet. Removing the 15% of your daily intake will not lose weight fast, but this is exactly the goal to keep the maximum muscle mass. I advise you within the first two weeks, not to reduce calorie intake and increase the demand of energy, you can start with cardio. After those two weeks, you can reduce calorie intake by 15 percent. When you feel that your body is already accustomed to this calorie amount and still you are not happy with the results you should decrease with another 15%. As you see everything should be done step by step, patiently, in order to achieve the desired results.
Keep accumulated strength
Save your power in order to show your body that it needs the accumulated muscles, which prevents you from their loss during fat loss. This will be achieved by keeping the weight with which you have trained before for the main exercises – bench press, dead-lift and squats. The problem is that you can not keep yourself on the same number of reps of weight that you did before the reduce of calorie intake. Many people make the mistake to reduce the amount of weight lifted and even increase reps. Yes that will make you lose weight faster, but you will lose a lot of your muscle mass. What you should do is to reduce reps and to stay on the same weight you lifted before.
By reducing the calorie intake, you will feel your workouts become weaker and will not have any desire and strength for your workout. Therefore comes the cheat day that will help you resume a good workout and will make you feel more inflated. Cheat day can be made from 6 to 10 days, depending on when you feel that you need it. If you do not want to eat junk food and keep your regime, you can make charging day by increasing the protein intake. However, if you do cheat day, do not forget to get the necessary protein for the day.
Avoid long cardio
We have already mentioned that it is better to start with cardio in the period of weight loss. Cardio is good to be done, but do not overdo it, because it will lead to greater loss of muscle mass, which we are trying to avoid. Also not recommended while you train to move from one exercise to another without making any breaks. You might have seen that bodybuilders do it, but they are on steroids, so if you train naturally, this is not a good idea for you. Cardio can be replaced by sprints, taking 10 sets of sprinting, walking slowly, sprinting.
To summarize, if you want an effective, healthy and without loss of muscle mass way to lose weight, you should do it slowly. Don’t belief in stupid diets that deprive you from important nutrients should be avoided. Simply lower your calorie intake and do a little cardio. Train hard, to save strength and muscle mass, by reducing the reps.