4 Principles of Fat Loss by @musclemonsters
Losing weight is easy: eat less and move more. Burning fat while maintaining muscle tissue, on the other hand, is a little more complicated.
Calorie Deficit: The first thing most dieters do when entering a “cutting phase” is decrease their calories and increase their physical activity. Bad move. Weight loss is simply a matter of energy balance. If we can burn more calories than we consume, we lose weight; however, if we want to maintain our hard earned muscle mass, we’ve got to be a bit more strategic.
Bottom Line: Take a slow, gradual approach to your fat loss. Start off by adding one 15 minute session of HIIT per week. When weight loss stalls, either increase the physical activity, slightly, or decrease the calories a bit - but never do both at the same time.
Train for Strength: If we train with light weight for an extended period of time, we lose the strength and size adaptations we worked so hard for. Fact is, we only require a fraction of the training volume it took to build a muscle to maintain it.
Bottom Line: The best way to maintain strength is to train as heavy as you did to develop it.
Consistency: If you’re eating in a deficit 5 days out of 7, you’re not in a negative net energy balance. That 1 or 2 days of overeating could be the reason you fail to lose weight that week. _
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CREDIT : @musclemonsters
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