Do you want to lose weight? Or do you want to lose fat? There’s a difference💪🏼
Most people really want to lose fat on a diet. They want to retain their hard earned muscle mass, and reveal a leaner, muscular physique💪🏼
When setting up your fat loss phase, there are 3️⃣ principles you need to keep in mind when setting up your diet.
✨We call these the golden rules of fat loss⤵️
Keep protein intake high
1. For leaner individuals, I personally like 1-1.2 grams/pound of body weight, or even a tad higher, though 0.8-1.2g/lb is what is recommend in the literature.
If you’re overweight and have a good amount of fat mass, I recommend basing protein off pounds of lean body mass.
2. Slow and steady
Anything over a 1% consistent rate of loss per week is pretty fast. Why isn’t this optimal?
🔪If you slash calories and ramp of the cardio to rapidly lose weight, you risk losing the muscle you’ve worked so hard to build. You also risk down regulating your metabolism with severe caloric restriction. Aim to lose 0.5-1.0% of your bodyweight on average a week, and in my experience, a 20% calorie deficit is a good place to start.
3. Continue resistance training
Train hard- you need to give your muscle a reason to stick around🏋️♀️
I get asked all the time- how should I train when on a diet?🔥with intensity🔥
Don’t let your brain trick your body into half assing your training. You can still make progressions in the gym for a while on a diet- especially if you follow principle ✌️Keep sending that strong anabolic signal to your body to keep your muscle mass.
Need help setting up your fat loss phase? Stop in to Clackamas County’s #1 Gym of 2019