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How To Lose MORE Fat And KEEP/BUILD Muscle (3 WORST Dieting Mistakes You Need To Avoid)

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Rating: 4.0; Vote: 1

Have you had issues with successfully dieting to lose fat and gain muscle at the same time? Well, it may be due to a few common dieting mistakes that I see people make, which affects their ability to not only lose fat and build muscle (body recomposition) but also keep muscle when dieting in the first place. One of the top dieting mistakes people make is actually losing weight too aggressively. Because when it comes to how to maintain muscle while cutting and even building muscle while losing fat, you need to supply your body with enough energy and nutrients to do so. For example, a well-known 2011 paper found that the group of subjects placed on a fast diet (ate 300 fewer calories daily) lost significantly less fat than the slow group, and they also lost a little bit of muscle mass as well. On the other hand, the slow group was actually able to gain a little bit of muscle, gained significantly more strength, and lost a more significant amount of fat as well. So what Id suggest is to aim to lose around 0. 5-1% of your body weight per week, but this does depend on your current level of body fat. The second dieting mistake most people make when wanting to keep or build muscle and lose fat is simply doing too much too soon at the start of the diet. But this approach actually prevents you from having any leverage when you reach a fat loss plateau. When you start dieting and put your body in a calorie deficit, over time, your body compensates by decreasing its metabolism to burn fewer calories. Which eventually leaves you stuck in a fat loss plateau since your metabolism has reduced to the point where you're no longer in a calorie deficit to lose fat. But the problem is, if youre already starving yourself and doing a ton of cardio, youre unable to push further to break through this plateau. So instead, for optimal body recomposition, you want to first start at a small to moderate calorie deficit of roughly 10-20% or 500 calories below your maintenance, for example. And you also want to start with minimal cardio, so for instance 1-2 low-intensity sessions per week. Then, as the weeks go by and your weight and fat loss begins to stagnate, you can simply drop your calories further and/or increase your cardio slightly as needed to break through these plateaus every time you reach them. The last mistake when it comes to a diet to how to lose fat without losing muscle is not taking breaks with your calorie deficit. The longer you diet for the more your body begins to physiologically adapt to both slow down your fat loss and make you more prone to losing muscle. To reverse this effect, you can make use of a strategy known as diet break where you increase your calories back to maintenance for a week or two during your diet. What I'd recommend for a similar effect is simply implementing a one-week diet break after every 4-8 weeks or so of dieting. This way, you'll avoid increasing the length of your diet too much while still getting the many benefits that diet breaks have to offer. So as you may have noticed guys, when it comes to maintaining your muscle during a diet or how to lose fat and gain muscle at the same time, you need to avoid rushing the process and instead slow it down by using a more controlled and systematic approach. And if youre looking for a step-by-step program that shows you exactly how to implement this with both your workouts and your nutrition, such that you can lean down while improving your muscle definition and strength, take the analysis quiz below to discover what science-based program best suits you and your starting point: : Music by Ryan Little - fall so high. - GRAPHICS: Vecteezy. com bonytobeastly. com
Date: 2022-01-03

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Comments and reviews: 10

The
This is exactly the kind of video to really confuse people. Not good. First you state that a person wanting to lose weight should aim for a low caloric deficit in order to burn less muscle. This is correct. But it seems they did not want to lose weight then, they wanted to lose fat! Big difference. Then you state people should aim to lose 0, 5 to 1% of their body weight per week. Such a bad Idea to tell people this. I managed to gain exactly the same amount of muscle mass as I lost Body fat for 3 months consecutively. So only very slight differences in body weight due to intracellular water, mainly.
Your scales lie! Get your body analysed. Once a month. It roughly translates to Bio impedance analysis. But have it done professionally, not with your scales at home. Gyms around here will charge about 10 Euros to check you with a 25k Euro Machine attached to a PC. This is a professional device, with a professional working it.
You want to lose fat, not weight. Big difference. Correct me if I am wrong. If Mr. Ethier would like to see a printout of my Bio Impedance analyses, message me.
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Adrian
Good video
A quick point re diet breaks, there are actually two downsides. As mentioned the overall time to lose weight is longer. But the other thing to be aware of is that precisely BECAUSE diet breaks speed your metabolism back up, you will find the Diet/Deficit weeks more difficult than if you just went on a nonstop diet. Or to put it another way, imagine how the first week of a diet is generally the toughest then you get used to it (partly because your metabolism has slowed so you don't feel hungry as often. When you take diet breaks, every time you restart is like that first week. So yes diet breaks do work and they are good but there's a cost and the cost is that sticking to the diet is (non-intuitively) harder than if you don't take a break.
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scRam
I started intermittent fasting a felt weak and terrible. Reducing a third of the calories is too drastic acc to you.
Can you give tips on how to actually calculate your maintanance calories and how to reduce? Do you measure everything you eat. Genuine question, I don't know. Or you just guess?
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Dush-San
I've been weight training from 5 months I can see the difference in my muscles but now am thinking to loose some extra fats without loosing muscles, should I start light jogging or anything? Please help
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Khali
i dont eat sweets or chocolates and drink only water. I eat pretty much healthy. I Workout twice a week and 2030 min walk everyday but still can not lose a gramm. What is it? what am i doing wrong?
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Valentine's
I wonder if this strategy would work with exercise too?
4 Weeks of Deficit and intense exercise then a week of
maintenance or slightly higher and limited exercise.
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rthяє
My weight stuck in between 91-93kg in past 8months eventhough I'd tried to reduced my intake everyday. I can't seems to go any lower than that no matter what I do.
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Abhi
I have always had problems with belly fat. After just one month of following diet plan from Agoge Diet, I can almost see my six pack. Don't wait, take your plan now!
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Niel
Agoge diet personalized plan makes it simple. Select the food you like and they give you personalized meal plan with tips, training plan and healthy recipes.
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Ryan
Im very slim but I have a gut Ive been taking Plant based protein chicken eggs broccoli avocados oatmeal and plenty of water then I lift and do slight cardio
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