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AIGHT. So you are jacked up to start losing weight but you are afraid you might lose your muscle. Stop worrying ya Nancy, I`ve already missed up once so you do NOT have to.
The problem with most fat loss phases is that they are poorly planned and as a result, after all your months of gaining size, after your fat loss phase, you are back to block one. OUCH.
Fear not my fine feathered friend, I`m going to give you the straight goods on how to NOT lose muscle while losing weight! Oh yeah.
Start OFF SLOW
Everyone is in a hurry but patience and perseverance will pay off. When you are starting a fat loss phase, first increase the amount of work you do. This means being more activity, start doing cardio and extra work outs. Then SLOWLY start to dial back your calories. Your starting calories should be your maintenance levels and slowly decreasing them week by week.
Maintain or Build Strength
When losing weight, the surest sign you are NOT losing muscle is that you are as stronger or STRONGER than when you started. Strength sends a signal to your body to keep your muscle. Keep your reps for compound movements less than 8.
Increase Your Work Load
If you have a couple of bad weigh ins, before you get liposuction, increase the amount of work you do. Want to know why a sprinter is so lean- they do a LOT OF WORK. You should already be exercising 5-7 hours per week but you can add in some light cardio, another circuit, sprints or something active to increase your work load. Also increase your work load FIRST before cutting your calories.
Have Refeed Days
If your work outs have been flat, you feel flat and look like a reheated loaf of garbage, you should have a refeed day. A refeed day is when you consume 1 gram per pound of bodyweight of carbs in addition to your normal diet for that day. It will refill your muscle glycogen and get you looking full again. Refeeds are great if you ARE losing weight but just have had a bad couple of work outs!
This is the video, this is the truth, let it be said, let it be done! Guys, what is the most amount of weight you have ever lost at one time. When I was 215, I lost 40 pounds down to 175. Post your results below! I will see you in the next video!
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