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5 Ways To Prevent Muscle Loss (ON A DIET)

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Rating: 4.0; Vote: 1

Discover the 5 Ways to prevent muscle loss while cutting. In order to avoid losing muscle on a diet you have to make sure you avoid these mistakes. If you're losing weight off the scale & burning fat without losing muscle then you're on the right track. Maintain As Much Strength 0: 57 Eat Enough Protein 4: 37 Keep Calories & Carbohydrates as High as Possible 5: 43 Decrease Training Frequency 7: 22 Stick Primarily To Major Compound Lifts 9: 06 Whether you're fasting carb cycling following a ketogenic diet, or youre just cutting calories theres one common condition that you need to be conscerned about. muscle loss. I've gone through many cuts over the years & through trial & error I've learned what works best to prevent muscle loss. The truth is that no matter what you do if you're trying to burn fat by cutting calories; while you're in that caloric deficit you will experience at least some muscle loss even if you do everything perfectly. So rather than pretending that there's some secret method that will completely stop muscle loss during a cut, the purpose of this video is to teach you the best strategies & the best methods to prevent as much muscle loss as possible while cutting body fat. And you're going to want to follow these step-by-step tips because not only will preventing muscle loss make you look better & more aesthetic at the end of your cut but it'll also make keeping the fat off much easier when you're done. The first thing you'll want to do is maintain as much strength as possible during your cut. The is the single most important step you can take with your workouts to encourage your body to maintain as much muscle as possible. When you cut calories it's no secret that you're going to be feeling a lot more tired & low in energy. You feel tired because your glycogen stores will be running low & that's actually the only reason why your body instead switches over to using stored energy from your fat cells to begin with. Due to the fact that people feel tired most will respond by thinking that they can just take it a little easier during their workouts. However even though you're tired the last thing you want to do is decrease the intensity of your workouts. As a natural lifter your strength is closely tied to the amount of muscle mass you preserve during a cut. This is because unlike steroid users you don't have the benefit of an increased rate of protein synthesis 24/7. You have to create that by lifting heavy weights even when you have low energy levels from being on a diet. The number one Training Method to build more muscle as a natural lifter is Progressive overload in which you progressively lift heavier & heavier weights increasing your strength which ultimately leads to more protein synthesis & more muscle mass. So if you're trying to maintain as much muscle mass as possible your goal needs to be to maintain as much strength as possible. Unfortunately there's still this myth that when you cut you should go light as opposed to when you try to build muscle you should go heavy. However when you cut, since you're taking in less calories than you need for maintenance, your body is trying to conserve energy in every way it can for survival reasons. If you don't stimulate your muscles that you already built up by still engaging in high intensity workouts with heavy weights, if you no longer have that stimulus & you're now using lighter weights, getting rid of that now useless muscle is an easy call for your body to make from an energy conservation standpoint. So you will want to do what it takes to maintain strength when you cut. Now this is no easy task when you're low on energy & for every week that you cut it gets a little more difficult to maintain the same strength levels you had before starting your cut. So what I always say is that the goal has to be to fight for every last inch. What this means is that you might have been doing let's 225 for 10 reps on the bench press for example. Then you start cutting. And your first day of cutting you can only do 9 reps, a week later you're down to eight reps. Then the following week you're down to 7 reps. Most people would simply drop the weight to something lighter that they could do more reps with, with less of a struggle since their in this low energy state. However if you do this it'll only accelerate the rate at which you lose strength & muscle mass. So when I say fight for every last inch I mean stick to that same weight until your rep range drops way too low which is anything around three or four reps. Until that moment you have. Research: More Protein When Cutting ncbi. nlm. nih. gov/pubmed/24092765
Date: 2021-12-23

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Comments and reviews: 10

Travis
I lost fat and gained muscle. I cut out all junk food and sugar(other then 3 mini peanut butter cups a day) and even cards for 2 months. I ate every 2-3 hours at least 25 grams of protein per meal and 5 servings of veggies a day. 5 bottle of water at least Created a deficit by burning calories from 1 hour of working out a day. Counted calories stayed at about 1500-1800 depending on how sore I was from working out. I was eating a lot. I didn't lose fat as fast as I could have nd I didn't gain muscle as fast as I could. I did find something that was sustainable for me for a long time, which lead to long term results. I meal prepped every day 1 day I would prep 3 days or vegetables next day I would prep my protein source(usually frozen chicken in a crock pot on low for 12 hours) next day bacon and deviled eggs ect. Chick crust pizza yum. Reintroduced complex cards after I was really low on energy. Takes committment but its possible
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DiscoNotDead
Me: 6f3, zero training for 9 months. Went on a CRAZY 10 beer a day + junk food binge for 5 of the 9 months. Weight: 275 pounds.
Hit the gym like a maniac since 5 weeks.
Eat 1500 cal/day (need 3000)
I ONLY eat baked chicken breast, broccolli, carrots, peas, oatmeal, tuna and blueberries. NOTHING else. EVERY day.
I lost TWENTY EIGHT POUNDS in 5 weeks.
My strength started HORRIBLE, but I have consistently increased weights every week. Im getting close to my 'normal'.
I eat nowhere NEAR 1 gram protein per pound of body weight per day. More like 0. 5.
I walk 25k steps per day.
So far the results are extremely good. People around me are blown away.
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Muhammed
I am not quite ready yet, I have some imbalances I am not going to mention. It may take me some (months) before I am ready. Then I don't know if the diet thing will work. Bcoz of traditional meals issue and fixed mind set at home. But your stuff is good, and I am mean it when I say good. Watching the videos will bring back old knowledge. And some new ones too. Repeating watching the videos will ensure I don't forget.
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Sachin
Hi, i loss 27 kg weight(110 kg to 83 kg) from dieting only but now my skin has become saggy skin. I have been doing gym since January but still no result, i am pure vegetarian so i bought whey protein to tighten my muscles but i dont know why my skin is not getting tight. Please let me know whether i should do more reps with low weights or low rep with high weight. or anything else which is helpfull for me.
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luis
Even though I'm 0 lying about 2 months into working out again one thing I'm doing this time is forcing myself to increase all my workouts by about 10lbs every week even tho I'm on a cal deficit and I'm seeing myself lose weight and get more toned than any other time I've tried to lose weight and I've noticed I'm actually getting much stronger and faster this time around
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Josh
[0: 57] #1 Maintain as much strength as possible
[4: 43] #2 Eat enough protein
[5: 44] #3 Keep calories and carbs as high as possible while cutting
[7: 25] #4 Decrease training frequency
[9: 06] #5 Stick primarily to major compound lifts
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Athreya
My only concern here is. I weigh 280 lbs. If I go for 1. 3g protein per lb, that's 370gms of protein and almost 1400 kcals. How can I intake so much protein? My daily calorie intake would be roughly the same amount.
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Chevy
I am so glad you made this video! Ive been cutting for two weeks now. And I am feeling every bit of the strength loss and energy loss by making the those exact mistakes that youre talking about. Thank you!
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dark
Your body doesn't need carbs and your body will only lose muscle after all the fat is gone end of story so you don't lose that much muscle you just lose strength because your not eating all the junk of food
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Michael
For the average person i dont think its a big deal to even worry about. Suddenly being able to see your abs will be much more apparent and appealing than a slight loss in muscle mass.
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