Welcome to my How To Muscle Loss During Intermittent Fasting blog post. In this post. I’ll share some proven ways to bodybuilding fast. If you can follow it you must get a better result. Let’s check it.
How To Muscle Loss During Intermittent Fasting – 5 Prevent Ways
Whether you’re fasting carb cycling following a ketogenic diet or you’re, just cutting calories. There’s one common condition that you definitely need to be concerned about muscle loss. I’ve gone through so many cuts over the years and through trial and error, I’ve learned what works best to prevent muscle loss, and 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 form of muscle loss, even if you do everything perfectly.
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So, rather than pretending that there’s some secret method that will completely stop muscle loss during a cut. The purpose of this blog post is to teach you the best strategies and 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 prevent muscle loss make you look better. And more athletic at the end of your cut. But it’ll also make keeping the fat off much easier when you’re actually done.
Maintain Your Strength
The first thing you want to do is maintain as much strength as possible during your cut. This 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 and low in energy. You feel tired because your glycogen stores will be running low and that’s actually. The only reason why your body, instead of switches over to using stored energy from your fat cells, to begin with. Due to the fact that most 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 very 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 heavyweights. Even when you have low energy levels from being on a diet.
#1 – Progressive Overload
The number one training method to build more muscle as a natural lifter is a progressive overload in which you progressively lift heavier and heavier weights. Increasing your strength, alternately leads you to more protein synthesis and 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 during your cut. Unfortunately, there’s still this myth that when you cut you should go light as opposed to when you try to build muscle. That’s when you should go heavy. However, when you cut since you’re taking in fewer calories. Then you need 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 heavyweights. If you no longer have that stimulus and 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 and for every week that you cut. It actually gets a little more difficult to maintain the same strength levels you had before starting that cut.
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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 say: 225 for 10 reps on the bench press for example. Then you start cutting and your first day of cutting. You can only do nine reps a week later, you’re down to eight reps and then the following week, you’re down to seven reps. Most people would simply drop the weight to something lighter that they could do more reps, with less of a struggle since they’re. In this low energy state.
however, if you do this, it will only accelerate the rate at which you lose strength and muscle mass. So when I say fight for every last inch, I mean to stick to that same wait until your rep rain drops way too low, which is anything around 3 or 4 reps. Until that moment, you have to stick it out with that same weight and push yourself to try to hit as many reps as possible, regardless of how tired or weak you feel.
I personally experienced the best results when sticking within a rep range of about 5 to 8 reps, with the heaviest weight load possible for that rep range while cutting. But when you do finally have to drop the weight, make sure you’re dropping it to a weight load. That’s still very hence for you, you should not feel totally comfortable with the weight you’re lifting just because you have no energy from being in a caloric deficit by forcing yourself to fight for every last inch of strength, you’ll be doing the most crucial thing in regard To your training to prevent muscle loss.
#2 – Prevent Muscle Loss In Regard To Your Diet
Now, let’s talk about the second tip, which is actually the most important step you can take to prevent muscle loss in regard to your diet and that’s eating enough. Protein studies show that when you cut you want to increase protein intake to decrease muscle loss. And when you do more aggressive of a reduction in your calories. You want to increase protein even more so as to give you some concrete numbers. According to the research, you want to get anywhere from 28 to 1.3 grams of protein per pound of body weight. When you’re trying to maintain your weight, you don’t need such a high protein intake.
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However, when cutting the best way to avoid muscle. The loss is by increasing protein as you increase your caloric deficit. So if you’re cutting at a moderate pace like 20 to 25 percent of a reduction from your maintenance calories. Then you can go with a point eight to one gram of protein per pound of body weight. But if you’re trying to cut fat faster – and you have let’s say a 40 to 45 percent reduction in calories from maintenance, you’re gonna definitely want to go with the higher end of that range, so 1.3 grams of protein per pound of bodyweight in that situation.
#3 – Keep Calories And Carbohydrates As High As Possible
Now, this actually brings me right to my next trip. Which is to keep calories and carbohydrates as high as possible while cutting studies show that you’ll typically lose less muscle mass when you’re maintaining a moderate deficit like a 20 to 25 percent reduction, rather than a more Aggressive deficit like a 40 to 45 percent reduction, a moderate deficit is the best place to start when cutting because there’s a process known as adaptive thermogenesis, which will happen as you cut more and more adaptive. Thermogenesis is essentially your body slowing down its metabolism and the number of calories that you output to save energy.
So now, as your body starts to plateau. You can increase your deficit to 30 %, then 35 then 40, and keep in mind you’re increasing your deficit. Slowly, like every two to four weeks minimum as long as you continue losing body fat, you should not be increasing your deficit, there’s no point and, as you do increase your deficit, if you have to remember, you want to also be increasing your protein intake to preserve muscle mass. Now the reason why you want to also try to keep carbs as high as possible during your cut to preserve muscle mass is that carbs are the ideal fuel source for higher intensity.
Continue Reading – How To Muscle Loss During Intermittent Fasting – 5 Prevent Ways
Workouts you’ll do a lot better with heavyweights. If you’re able to incorporate more low glycemic carbohydrates into your diet, of course, you’ll almost always have to cut a lot of carbs and cutting. However, the goal is to keep as many as you can in your diet to help you lift at a higher intensity. Carb cycling can help a lot with this. Even if you’re on a keto diet, consider incorporating an occasional refeed day where you allow yourself to refill depleted glycogen stores.
#4 – Decreasing Training Frequency
Let’s move on to the fourth major way to prevent muscle loss and that’s by decreasing training frequency. So, yes, you do want to push yourself harder during your workouts and fight for every last inch. However, you want to take more days off and work out less frequently during the week now. There’s a reason for this. Since you’re taking in fewer calories, your body will have a tougher time recovering and repairing broken down muscle tissue. Not only that, but your central nervous system will also take longer to recover and your central nervous system.
Or your CNS is a huge part of what gives you the strength to lift heavyweights. To begin with, by allowing your body more time to recover. Not only will you prevent yourself from accidentally creating too great of a deficit. But you’ll also give your body a chance to fully prepare for the next intense training session without overtraining. If you eat enough calories based on your activity level, it’s really hard to over train, but when you’re on a caloric deficit, it’s a lot easier to over train.
Continue Reading – How To Muscle Loss During Intermittent Fasting – 5 Prevent Ways
So if you are normally exercising six days a week, try cutting it down to a training frequency of four times a week. And I should briefly talk about cardio. You want to treat adding more cardio the same way you treat decreasing calories, meaning you want to start with as little cardio as possible and only add cardio one session at a time if you absolutely have to.
As you tell if, for example, you plateaued and you really don’t want to eat even less. Then you’re currently eating, you can add on a cardio session. Instead of cutting calories further to assist in losing more body fat. And the cardio you want to be doing to preserve muscle mass is once again high-intensity interval. Training like intervals of Sprint’s, for example, instead of low intensity, steady-state cardio, like long-duration jogging.
#5- Stick Primarily To Major Compound Lifts
Finally, the last step you can take to prevent muscle loss is to stick primarily to major compound lifts. Like I’ve been saying the whole time, you’re gonna have a very limited amount of energy. You’re gonna want to use all that energy on the exercises that are gonna help. You maintain the most strength and muscle mass exercises like biceps, curls, skull, crushers, and lateral raises are far less important than exercises like a barbell, squats bench presses, military presses. Rose, pull-ups, and other staple compound exercises.
You want to stick primarily to compound exercises because there are going to be more joints and more muscles involved in the movement requiring. You to generate more strength and power for these exercises. And I don’t think I have to go into any further detail on how important strength Is for Naturals to maintain muscle while cutting make sure you use all your energy lifting heavy weights for your compound lifts before moving on to isolation work while cutting?
My Final Opinion:
Finally, I want to say If you really want bodybuilding then you have obeyed the scientific rules. You can’t get overnight results but you must get results. Bodybuilding is a SLOW race. If you want to with this race then you have to be determined. So, guys thanks for reading this article. Stay tuned to this blog for getting more and more the six-pack tips.