How to Gain Muscles and Lose Fat

Preserve Muscle Mass While Loosing FAT

 People often think you can have muscle or you can have fat loss, but you can't have both. Read this article to learn how to maintain both! 

"You are cutting? You are going to lose all that muscle that you just worked so hard to gain."

It stems from the notion that when you try and lose fat or go on a cutting cycle you lose a lot of the lean muscle tissue you have worked so hard to build. 

While it is true that during periods of sever calorie restriction your muscle mass goes pretty quickly, there are ways to maintain virtually all of your muscle when you are trying to get lean.

Here are things you can do to maintain lean muscles while trying to get those abs beach body ready.

1.  Lift weights at high volume :
   
             If you want to keep as much muscle as possible during your cut you need to lift weights and you need to do it at high volume. Your training volume is the biggest dictator of muscle hypertrophy.
   To evoke the greatest growth from your training you need to maximise your volume through a combination of weights, sets and reps.
2.  Keep Your Protein Intake High :
   
             During a "cut" you have to restrict calories which ultimately means lowering your macros. It is important that you remove fat macros and carbohydrate macros and try and spare as much protein as you can.Why? Because it is clear that ingestion of protein evokes muscle protein synthesis in human body.  
   As a nutrient, protein evokes an anabolic signal of muscle protein accretion in humans.
    
   
3. Timing Your Nutrient Intake :
   
             Nutrient timing isn't a big deal when you are in a caloric surplus or bulking. But during a cut it probably is a bigger factor. 
   Why?     Because you want to minimise your loses and maximise any possible muscle building that is going on. If you have a specific allotment of calories during the day you want to make sure they are going towards your main focus- maintaining lean muscle mass.
   Smart nutrient timing may help reduce the post workout catabolic environment.
   Better safe than sorry. Your quads were hard earned, don't let them slip away.
4. Sleep, Sleep, Sleep :
   
             Sleep is one of the most important aspect of recovery, no "ifs" or "buts" about it. During a cut your reduced caloric state reduces your recovery capactiy, especially the repair and maintenance of muscle tissue.
   Having Adequate sleep is going to pay to maintaining those biceps you curled and ate your way to over the last 10 months.

The Wrap Up :

                    Cutting cycles don't have to result in losing muscle mass. If you are smart and follow these principles you can get shredded while keeping those hard earned biceps and quads.  

Do you have any questions about fat loss? Let me know in the comments below!