4 Tips To Keep Muscle At Dieting - anaducha.com - AnaDucha

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4 Tips To Keep Muscle At Dieting - anaducha.com

4 Tips To Keep Muscle At Dieting - anaducha.com

4 Tips To Keep Muscle At Dieting - anaducha.com

You've worked so hard to build muscle to put any kind of lean mass on and the reality is as soon as you start cutting calories or you start trying to lose some body fat the last thing you want to deal with is losing your muscle simply because it is the biggest driver of your metabolism if you lose that muscle you're losing a lot of your metabolism so we have to protect it so I've got a few ways that are really gonna help you out and you stick with me through the entirety of this article I'm gonna break down exactly what you can do to preserve your muscle when you're cutting or you're just trying to

Burn some body fat you're tuned into the Internet's leading performance nutrition is fat loss website new article Tuesday Friday and Sunday at 7 a.m. Pacific time and a bunch throughout the week as well go ahead and hit that red subscribe button that way you are part of the team and then go ahead and hit that Bell icon that's gonna allow you to turn on notifications so you know whenever I post a new article more importantly we're never I do a live broadcast I also want to make sure that you check out thrive mark it down in the description so thrive market is awesome literally they've made it

So guys like me that don't really like to go to the grocery store to get their groceries delivered right to their doorstep and it's cheaper in the grocery store for the special deal for those that watch my website a special deal for those that are part of my tribe so check out the link in the description after you watch this article you can get my keto box my fasting box all at a great discount cheap into the grocery store now let's get to some anti muscle loss science okay getting right to the chase here number one is when you've probably heard before I want you to continue to lift heavy okay I don't

Care if you're male female strong not strong lift heavy or relatively speaking and I mean be in that six repetition range be in that eight repetition range possibly even lower which I'll talk about a second you see what happens is simply the act of lifting heavy activates something known as mTOR okay mTOR is going to allow the anabolic muscle building switch or in this case muscle preservation switch to turn on okay we want that switch turned on that way when you're in a caloric deficit that switch isn't going to allow you to break down a lot of muscle now you don't want mTOR activated all

The time because it can blunt fat loss but you want it activated periodically when you're lifting so it turns on that muscle preservation now if your key which a lot of my fanbase is a lot of my viewers are you're gonna want to train in a low repetition range we're talking like two to four reps and I can talk a little bit more about that in other articles but the reality is the creatine phosphate system allows you to utilize an energy source within the body that has nothing to do with carbohydrates that means if you're deprived of carbs like you're on keto or low-carb you're going to still be able to have your

Strength for one to three reps you might as well utilize that otherwise your performance can kind of wane with it now there's an interesting study that was published in the journal nutrients it was a meta-analysis so it looked at a lot of different studies I like this one because it really proves how lifting heavy relatively speaking again whoever you are has a powerful effect on muscle loss so what they did is they looked at caloric restriction with resistance training versus caloric restriction without resistance training the nutrition was the exact same the macronutrients were the exact same in both

Groups okay so one group didn't need a lot but they weight trained another group didn't need a lot but they didn't weight trained the result the resistance training group reduced ninety three point five percent of their calorie restricted induced muscle loss they preserved almost all their muscle they got rid of the risk so simply weight training ended up making it so they did not lose the muscle whereas if they weren't weight training they lost ninety three point five percent more muscle that's pretty significant okay now let's go ahead and move into number two now I don't care if your keto or not

This is a strategic process to help you get more out of your cutting phase or fat burning phase or summer body phase okay what I see a lot of people do whether they're bodybuilders or whether they're people that are just getting ready for a photo shoot or for the beach is they automatically cut their carbs it's just kind of what they do they may not go keto but they cut their cards it's like the first thing that they do and the reality is is that low-carb is so common but people are generally afraid to push it a little bit lower and go keto because they think that by going keto they're gonna burn up their

Muscle yet they're sitting in this gray area of low carb which is actually more dangerous if you go low-carb you're better off to go further and go all the way to keto because there's huge muscle preserving second isms that kick in and that muscle preservation is what we want you're gonna lose more muscle and be in a dangerous position by going low-carb than you would be by going ultra low carb so here's a study that backs that up the journal International Society of sports nutrition now they publish a lot of things surrounding keto but this particular study took a look at 26 people that were

Doing a very low carb ketogenic diet verse is traditional so they split them into two groups now they did the exact same workout the exact same training okay they didn't change anything up there the only nose difference was their keto diet or not keto diet the results were insane the very low carb keto diet ended up having lean body mass increases of 4.3 kilograms increased their body mass by terms in terms of lean body mass okay their fat went down 2.2 kilograms that's about 5 pounds ok so they built muscle and burn fat compared to the normal group that was not keto lean body mass still a nice

Increase because they were rate training 2.2 kilograms modest but not as good as the keto and fat loss was only 1.5 kilograms so keto diet preserved way more muscle and still actually burned more fat whereas if it was just low-carb it probably wouldn't have been the case so you want to do targeted keto now the reason I say targeted taking this one step further targeted is where you have about 20 maybe 30 grams of carbohydrates right after your weight training and that's it ok no other carbs other than what's gonna come from veggies and maybe some almonds and stuff like that that's called

Targeted ketogenic also known as back loading and I feel like if your weight training and you're cutting and you're trying to burn fat but still maintain some muscle for a photo shoot or a bodybuilding competition or swimsuit whatever that's gonna be a strategic way I have other articles on that too okay number three is another training thing we've got high entity interval training it's not because it burns more fat it does well that's not why it's here it actually preserves muscle now this is interesting there's some relatively new science that's been talking about how hit activates different

Muscle groups muscle fibers which actually stimulate more of not only a metabolism boost but a muscle preservation mechanism so the Journal of diabetes research published a study okay they did this they did two groups one group that did 90 percent intensity for eight seconds followed by a 12 second rest okay so quick intervals compared to another group that did Lode so they did to moderate like 65% of their maximum intensity for about 40 minutes so moderate intensity but going a longer duration rather than doing intervals what they found at the end of this study was that there was a

Significant decrease in the constant you come down to muscle mass okay there's significant decrease of muscle mass if they were doing a longer duration moderate intensity now compared that to the interval group no change at all they didn't lose any lean body mass they didn't lose anything at all there was no change so they still had fat loss but no muscle loss that was cool and this has to do with what's called type 2 muscle fiber activation I want you to think of something type 1 muscle fibers are the muscle fibers that give us the power when we're running their endurance muscles ok type 2 are the muscle fibers that give us power first of all we don't want to lose those type 2 we want to keep

Them maintained as much as we can and it's gonna allow that because it activates type 2 but think of it like this type 1 or muscle fibers that are designed for endurance so they're designed to not break down if you look at a runner a marathon runner or someone that's an ultra marathon runner or very conditioned endurance athlete they have these long sinewy muscles well they're not really concerned with losing those muscles because they're not going to go anywhere they are the kind of muscle that is designed to withstand calorie restriction and designed to withstand a lot of just endurance work

Whereas type 2 is what gives us our mass and generates a lot of our metabolism so hit training keeps the type 2 whereas a lot of cardio just conditions the type 1 and gets rid of type 2 lastly is number 4 and this is a pretty basic one if you're not going low-carb if you're not going keto it's very important to keep your protein moderately high now this goes against the drain of some of the things that I've said before so you might be wondering Thomas I thought you were big on not having a lot of protein well that's because I'm usually talking about a lower carb lifestyle whereas with keto you don't need a

Lot of protein because the muscle sparing effects are through the fat okay that's what's happening there with keto you're saving muscle because the fats are acting as a buffer if you're not keto protein becomes important because otherwise your body starts trying to break it down protein becomes important because 30% of the calories that you actually have in protein are used up just in digesting the protein so it's very thermogenic it's powerful okay so you want to keep your protein higher if you're not keto without keto buffer you need more simply put now gluconeogenesis let's touch on something complicated for a second and I want you to stick with me because it will make sense okay

Gluconeogenesis is where your body takes protein and turns it in to sugar it's a natural thing so you might be wondering well if I consume too much protein is it going to make me fat if you consume a ton of protein yes but here's the interesting thing when we actually take protein and convert it into carbohydrates for energy which our body does it takes a lot of energy to do that in fact we actually lose weight in the process of converting protein to carbs because it's such a metabolically expensive process so don't be afraid to have higher amounts of protein I am just a fan of getting by with less if

You can via a ketogenic pathway if you're not keto don't be afraid of extra protein as long as it's organic good clean quality stuff it doesn't have that same effect on the kidneys that people think it does so anyway this about sums it up ok broken it down into the four main things of course we can throw intermittent fasting in there but I wanted to make this article good for the masses just good for people that are trying to lose weight or summer trying to lose weight to get in that bikini body or get that swimsuit body whatever you name it so as always make sure you keep it locked in here in my

Website if you have ideas for future articles you want me to expand on this put it down in the comments see you soon.

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