It doesn’t require any money, supplements, or any equipment. These are just 3 things you MUST do when you are dieting for fat loss if you want to have a successful transformation at the end.
1. Maintain strength, treat any gains as positive side effect
Your strength is the number one most important element of your fat loss diet. This is the main stimulus that’s maintaining your muscle mass when you diet.
The main reason why most people lose muscle mass when they diet is because they lose a lot of strength in the process.
Unfortunately, this can happen to anyone. It happened to me too many times.
Every time I did something stupid like following bodybuilder routines with many many reps, I lost muscle mass.
Try to fall between 6 to 12 reps on most exercises.
Don’t follow the so called metabolic training with many reps.
That’s a recipe for muscle mass loss.
No matter what exercise program you are currently doing, try to maintain your strength levels and don’t focus on progressing. Treat any type of progression be it a few reps, more weight, as a good side effect. The probability of gaining any muscle mass on a diet is close to none.
2. Reduce the amount of training you do
Cut down a few sets, don’t do as much weight training as you were doing when you were trying to build or maintain muscle.
When you are training on low calories, the worst mistake you can do is to do more volume. Because you are in a caloric deficit, your body’s recovery system is negatively affected. That means that if you do too much and you can’t recover properly, your workouts will suffer. This is the surefire way to lose strength.
And as I told you at point one, you have to avoid as much as possible to lose strength.
For example, if you are currently doing 8 reps for bench press, do 7 when you switch to a fat loss diet.
3. Avoid excessive amounts of cardio (or just don’t do any at all)
This goes back to what I previously mentioned about recovery being reduced due to staying in a caloric deficit.
Because of this, you must reduce all the physical activity you do. Including cardio.
Cardio should be optional on your to-do list for fat loss.
If you want to improve the way you look without losing your hard earned muscle mass, don’t go into trying to run marathons or do endurance training.
I rarely do cardio myself. Because I don’t like it. It’s boring as hell. But it all comes down to personal preference and situation
If you see yourself unable to progress with your fat loss diet, just add a little bit of cardio. Start slow. Maybe add 10-20 minutes at first and see how well you can handle it.
But don’t go crazy with high intensity sprints or hard sessions. Start with some light jogging.
Wrapping it up
- Maintain your strength as much as you can
- Reduce a little bit of volume – you can start by cutting down some sets
- Don’t do excessive cardio – start with 10-20 minutes of low intensity cardio