Diet to lose fat maintain muscle

In fact, just sticking to the tried-and-true basics the majority of the time will absolutely allow you to meet your beach body goals – no crazy diets or trickery needed.

Here are 10 nutrition and training suggestions to guide your beach body journey. Nutrition 1. Why: Energy balance is the primary determinant of weight management. An energy surplus equates to an increase in body mass, and an energy deficit equates to a decrease in body mass. The most common mistake people make when attempting to shed fat is simultaneously reducing caloric intake and increasing exercise energy expenditure. The problem with this strategy is twofold: 1 it creates a magnified energy deficit i.

In order to improve body composition, the primary goal must be to decrease body fat while keeping caloric intake as high as possible. This will provide you with enough calories to minimize any loss of lean body mass and create a greater caloric bank to draw from to combat plateaus 1. Obtain your body composition by whatever means i is available to you. Using your body mass along with your body fat percentage, calculate your fat mass vs. Additionally, identify the true number of calories you are taking in to maintain your current body mass.

Once you start below implementing the training methods presented, monitor your body composition while maintaining your current caloric intake and using your body mass and body fat as control variables. Implement a little to moderate caloric deficit.

Why: Crash dieting or greatly reducing your daily caloric intake i. The magnitude of these negative adaptations are likely proportional to the size of the caloric deficit. Therefore, small to moderate caloric deficits are the real way to go for short-term body composition change, as well as for long-term metabolic health 1.

How: When seeking to reduce caloric intake in order to improve body composition, per day concentrate on small-to-moderate caloric reductions of kcals, which equates to a weekly caloric deficit of kcals, and ultimately, a reduction in body mass by 0.

This pattern of weight loss shall assist you in reducing your body fat, while minimizing the loss of lean body mass. As suggested by Trexler et al. Get your protein. Why: When attempting to reduce body fat through an energy deficit, increasing your protein intake has been suggested to attenuate losses in lean body mass 4, 5, 6. Additionally, high protein diets i. In addition, the pattern of protein intake outside of the immediate post-exercise recovery period appears to be important for maximizing myofibrillar protein synthesis MPSwhile inducing a more positive whole body protein balance 5.

How: Protein consumption of approximately 1. The consumption of grams of leucine-rich protein i approximately. This practice shall assist in maximizing MPS, which will promote recovery between training sessions by improving skeletal muscle remodelling and allowing you to maintain lean body mass. Fuel to train. To train and truly maximize every session effectively, you must be fueled properly. When attempting to reduce body fat, many people make use of calorically restrictive diets that interfere with their ability to maintain sufficient training frequency, volume, and intensity.

Strength training without the proper fuel blunts leucine uptake by the muscle, mTOR signaling, and ultimately, muscle protein synthesis 8. How: It is suggested to consume at least 20 grams of leucine-rich protein i. The day and resistance training in the afternoon When performing conditioning early in, it is essential to refuel fully in order to maximize the cellular signaling that facilitates muscle hypertrophy 8.

Condition fueled, not fasted. Schoenfeld suggested that the premise of this concept is flawed even, since it considers only the energy utilized during the training session when identifying the optimal method for fat loss. As Schoenfeld points out, energy utilization associated with fat burning must be considered over the course of several days, since substrate utilization is determined by multiple factors 9.

Additionally, when attempting to reduce body fat while preserving muscle mass, every bit of muscle tissue matters. Finally, performing any type of high-intensity training, such as high-intensity interval training HIITin a fasted state shall most likely impair performance, blunting the positive effects of the training thereby.

How: Eat before you condition! To lose body fat while preserving your hard-earned muscle, consume a mixture of BCAAs and dextrose just before training. Training 1. Focus on big-bang-for-the-buck, full-body lifts with enough training volume. Why: For the umpteenth time, spot reduction is a myth! Sure, isolation exercises can help form and define a particular muscle. Compound movements provide the hormonal, neural, and cellular adaptations needed to maintain lean body mass, while ramping up caloric expenditure simultaneously.

Additionally, compound movements permit you to go heavy in order to recruit the high threshold motor units which have the highest capacity for growth and work multiple large muscle groups at once, which in-turn makes for more efficient training.

How: Make multi-joint lifts like the squat, deadlift, hip thrust, lunges, bench press, overhead press, dips, pull-up, and the row the foundation of your program. Perform two or three of these exercises for sufficient volume at the beginning of every training session. When training with higher loads, about 25 total reps are optimal i. At lower loads, a total of about 50 reps is the magic number i. Hit a variety of repetition ranges. Why: One of the most typical misconceptions, among seasoned lifters even, is that muscle is built only in the repetition range.

It is true that a significant portion of hypertrophy i certainly. However, in order to maximize muscle gains – and trigger each of the various mechanisms of hypertrophy 10 – both lower and higher repetition ranges should also be covered Only when all three strategies are employed in synchrony can we reach our full muscular potential. How: Not surprisingly, the compound lifts discussed above are suited for all three mechanisms of hypertrophy and repetition ranges ideally. Utilize undulating periodization.

To reduce body fat while minimizing losses in muscle, the training program must allow for frequent variations in training parameters like volume somewhat, intensity, rest period, and tempo. How: There are a multitude of undulating periodization schemes.

One easy and simple to implement example is daily undulating periodization, which elicits the desired response by cycling through training sessions emphasizing multiple loading schemes over the course of the week. A sample week of daily undulating periodization might look like this: 4.

Incorporate metabolic resistance training for its dual conditioning and muscle-building benefits. Why: If anything over 5 reps is cardio, as some hardcore powerlifters shall assure you, why not take advantage then?

Traditionalists may eschew this method of conditioning, preferring time-honored machines like fan bikes or good old-fashioned hill sprints even, but in truth – when programmed – metabolic resistance training has a slew of benefits intelligently. MRT provides an sufficient stimulus for maintaining muscle, while ramping up the fat-burning furnace simultaneously.

Due to the glycogen-depleting nature of high-intensity exercise, our body shifts its focus to replenishing those glycogen stores post-exercise, which in turn increases lipolysis and the utilization of free fatty acids as fuel In fact, EPOC increases exponentially with high-intensity exercise high intensity of load or effortas opposed to the linear increase associated with submaximal intensities Moreover, MRT allows you to increase your work capacity through enhancing lactate clearance, thus enabling you to perform a greater volume of work at higher relative intensities In sum, MRT is a perfect method for enhancing anaerobic and aerobic metabolism, while and effectively torching undesired body fat efficiently.

How: MRT should involve compound exercises for the full body. Some exercises to consider include squats, deadlifts, lunges, push-ups, bench press, push press, rows, and dips. The intensity of effort should be very high i. RPE on the true point scale. Rest should be no longer than 30 seconds between rounds of supersets and no longer than 2 minutes between rounds of a larger circuit An example of an MRT circuit could be 3 rounds of 15 goblet squats, 15 repetitions on bench press, 15 ring rows, and 15 deadlifts.

Push the pace, but rest as needed in order to maintain form. Condition strategically with a mix of intensities of both effort and resistance and durations. Why: Every minute of conditioning must serve a purpose. That is, spending mindless hours on the stationary or elliptical bike will not help you reach your body composition goals. In order to lose fat and preserve muscle when conditioning, the key is to strike an optimal balance between shorter, higher intensity efforts and longer, lower intensity bouts.

Cardiac output, or steady state, training at low-to-moderate intensity i. In addition, cardiac output training can improve autonomic nervous system control i. Finally, as its name implies, cardiac output training is great for the heart also, allowing you to keep a healthier engine thereby.

When incorporating interval training into your program, select an appropriate work-to-rest ratio based on the primary energy pathway you are utilizing. Remember, muscle growth and fat loss are a mixture of the stress of training and the ability to recover from that stress. All night Sometimes life gets in the way – maybe the baby kept you up, or you were forced to grab a lower quality pre-workout meal than usual. Be sure to jump right back on the wagon Just. Metabolic adaptation to weight loss: implications for the athlete.

Journal of the International Society of Sports Nutrition. Effect of two different weight-loss rates on body strength and composition and power-related performance in elite athletes. Changes of fat-free mass during significant weight loss: a systematic review.

International Journal of Obesity. Considerations for protein intake in managing weight loss in athletes. European Journal of Sport Science. Nutritional strategies to support concurrent training. Role of protein and amino acids in promoting lean mass accretion with resistance exercise and attenuating lean mass loss during energy deficit in humans.

Protein, weight management, and satiety. American Journal of Clinical Nutrition. Baar K.

134 thoughts on “Diet to lose fat maintain muscle

  1. Only diet from website NextLevelDiet works for me. After one month I lost 10kg. Now I finally have six pack 😀

  2. Yes queen im so happy your still so motivated and really finding whats works for you x

  3. Love this! Especially the workout! What lipstick are you wearing ♥️♥️?? Its so pretty 😍

  4. 0:19 beautiful beautiful beautiful

    XoXo 💐 ✨💚

  5. how do i eat oatmeal if i dont like it? it tastes like cardboard to me.

    1. For me a whole lot of cinnamon does the trick😂 you could try cooking your oatmeal with banana, which makes it naturally really sweet🌞

  6. I discovered your channel yesterday and I am obsessed. Your videos are actually really helpful which is not very often the case on youtube. You look like you could be a Victorias Secret Model btw ❤️

  7. I eat healthy but I don’t have time to work out. I’m losing weight but how do I know if I’m losing fat. I want to lose more weight but I can’t seem to lose more weight. Please help lol

    1. Anabelle Cohen maybe you can try trying on clothes that didn’t fit you before! Honestly I find myself not paying attention on what the scale says since muscle weight has more density than the fat one but maybe you can start taking progress pictures or taking your measures! Hope this works 💕

  8. I’m just starting at the gym n this helped!! I would love to see a full body/general gym sesh for some inspo, love you xx

    1. Bethany Teal aw yes girl!! Will definitely get around to filming that! Xx

  9. I always think of food 24/7 and Ive been obsessed with counting calories since the year started. I dont know what to do anymore and it kind of frustrates me😣 so now all I do is limit my carbs (I am vegan) to once a day.. I need help

    1. Jeanniel Chan I can 100% relate to thinking about food 24/7 girl, and it is still something I struggle with now! My best advice would to not limit anything (including carbs) and try your best to just eat when you are hungry, and eat the foods that make you feel full and satiated. For me that’s things like curries with brown rice, buckwheat pastas, quinoa salads, etc… Try not to put any limitations on your diet, at least now to get your mind of that obsessive state. Being vegan you get most of your energy from carbs, so remember not to be scared of them!
      Hope this helps a bit xx

    2. sweetheart, I never offer my services like this, but if you would like to contact me I am a Health Coach (I guide men and women to create sustainable behaviour changes, improve health and work through emotional eating problems), I would love to offer you my service if you are interested. My e-mail is [email protected] please do contact me with the e-mail subject health coaching, I am here for you!

  10. Okay girl. That brown rice noodle stir fry and the pasta dishes you showed around 2:30 look like heaven 🤤😍 can you please share the recipes or add them to a video x

  11. I read loads of superb reviews on the internet about how Custokebon Secrets (look on google search engine) will help you lost a ton of weight. Has anybody tested out this popular diet plan?

  12. i REALLY want to LOOSE FAT and GAIN MUSCLE. but how do you remember your workout lol? and i am 15 so i can only do at home workouts

    1. Madison Moceri aww haha maybe ask your parents if you can join a gym, if not buy some dumbbells and you can go a long way with them!! ❤️

  13. I always thought dieting is expensive and healthy food costs a lot. Little did I know. I got my diet plan from NextLevelDiet and I was able to select foods that fit my budget.

  14. Sophie when is that hair routine video coming up? Weve been waiting 😁

    1. paj 1492 super super soon! I’m away this week so I’ll try my best to get it filmed and uploaded end of next week-ish! Xx

  15. My cooworker laughed when I told them I was going to reduce weight with just using Custokebon Secrets, but after I showed these people great effects right after I used it theyre begging me to share with them about it. Of course I wont tell them the detail about this diet plan, haha

  16. Hello there, have you considered Custokebon Secrets yet? Simply do a search engine search. On there you will discover that a great guidelines about how you can lost a lot of weight. Why not give it a chance? perhaps it is going to work for you too.

  17. can you make a video on how you make your smoothies and what protein do you use

  18. I don’t have any muscles but I’m pretty strong but also I’m very fat so if I lose the fat will I get weaker?

    1. If you’re strong you have muscle it’s just hiding behind a layer of fat. I would suggest higher cardio exercises but also keeping some weights in your routine to maintain any muscle you do have

  19. I lost over 20lbs in two months. Just visit a website called NextLevelDiet, choose the foods you like and they will provide you with 30-DAY diet plan and training plan. Finally I got my six pack 😀

  20. wheres your gym top from? im looking for these kinda tops literally everywhere

    1. Annxttx the ones actually just from Cotton On Body! Got it last year though so not sure if they’d still carry it 🙂

  21. Girl!!! Could not relate more!! 🥰😂😂 you gained a subscriber in the first couple sec of the start of your video !

  22. I struggle too with the squats! Like.. I can put 100kg in leg press but no more than 50kg in squats!

    1. Sophie Jayne yes this is me too! I find adding some locally sourced backyard chicken eggs in was helpful for me. Really been thinking about adding high quality fish just not sure if I can get past the ethics of it.

    2. @Sophie Jayne I see haha I didnt know. Thanks for replying!

    3. Gabrielle Prentis right now I follow a largely plant based diet, with a lil fish and eggs every now again – just kind of playing around and seeing what my body likes at the moment!

  23. Meanwhile a bitch ova here is trying to gain weight 😂😫 I cry (ps I love your accent)
    Also id be so greatful if you subbbed to me😽

  24. Can you share the recipe for the protein balls? I’m just like you… can’t finish my day without a treat.

    1. yes definitely!! Will have a video on them going up in the next few says xx

  25. Diet plan from NextLevelDiet is so simple that everyone can follow it. No buzzwords, no bullsh*t, no pussyfooting. Only clear directions and instructions. Losing fat is easier than ever.

  26. I only believe in NextLevelDiet. They provide you with personalized meal plan, training plan, fitness tips, healthy recipes. Thats everything you need to transform your body and get six pack 😀

  27. Cant i just lose fat with homework out without going to gym and use weight?

  28. Can’t really see it fully in the shot but I think the rope thing you used is a trx

  29. Do you still binge? I can’t control myself lately…
    You’re beautiful btw 💕

    1. Sophie Jayne It has actually become a problem because I started doing it every oder day.. I already talked about it with my mother and my boyfriend but it didn’t really help, I lasted maybe a week without doing it and then I started again.. so I decided to take an appointment with a psychologist, really hope it helps.. thank you so much for sharing your story ❣️

    2. Marijana Malic I do every now again, yes. Sometimes I go through bad stages were it will be a few times a week, and good stages where I won’t for a month.
      I really suggest talking to someone about it, whether that’s a family member or a professional if it’s becoming a recurring problem 💛 Xx

  30. u sound sweet but your shirt bothers way too much so i am gonna click out after 1 min..

  31. thanks for this video, i just started going to the gym and i have the exact same goal as you. this helped me so much!

  32. How did you start doing all this? Where did you start? How did you figure out those recipes and learn about nutrition? Those are the questions that always go through my head when watching these videos.

  33. Little tip: dont lock out your knees on the leg press it could lead to knee injury. Just keep a slight bend

    1. Her from on a lot of the exercises is lacking and needs some adjustments really.

  34. This is so helpful! Also congratulations on 7k Subscribers! Could you do a video on ways to stop binge eating and some of your favorite healthy snacks that are high in protein?

    1. Calista Renee thanks so much girl! I do actually have a video all about my top 10 tips to stop binge eating that I uploaded a few weeks ago!
      And I will 100% film some high protein snacks! Was thinking of doing a snack video soon so that works perfect 😉

  35. Good work girl!!! These exercises are killer & amazing for growing your lower body! Just make sure you keep your chin tucked and eyes facing forwards when doing hip thrusts xx

  36. Hey, It looks like Gamecrook is the only working web site. I cannt believe that there is so many fake web apps on Youtube.

  37. If you want to lose weight, just do the same thing I did. Visit website called *Next Level Diet* and they will provide you with complete diet meal plan for 30 days, training plan and fitness tips. I lost 20kg!!!I worked ou

  38. You should do a video on the different protein bowls / smoothies u like

  39. I struggle with squats too. You look tall like me. I’m 5’8. How tall are you? I find that having long legs makes squats harder and more awkward to perform

    1. I have longer legs and I counteract weird squat form by taking a wider stance, so my legs are more than shoulder-width apart. I suggest looking up long femur squats. Hope this helps! 🙂

  40. Does Custokebon Secrets really help to lost crazy amounts of weight? Weve learn numerous good things about this popular lose weight methods.

  41. dont feel bad for the amount of weight you squat love!! we all grow stronger at our own pace 💗💪🏽 loved ur vid😇

  42. Careful locking out your knees on the leg press😫. Youll really feel it later on. You can damage your knees. Great video 🙂

  43. Omg i was just wondering what I should eat to build muscle! I do mostly body weight training so your 5 kg squats are already awesome for me haha
    As always thanks for the video, you are looking more and more comfortable in front of the camera! And your skin looks really bright!

    1. Eury G aw thank you so much gorgeous 💛💛 and haha yes I’m used to only doing body weight squats so I’m starting reeeeal light 😂

  44. i just ordered all the ingredients to make your healthy cookie dough recipe!! so pumped

    1. Adrienne Hill oooo yess!! Genuinely so excited haha I could go for some rn xx

  45. LOVE your content!! So glad I stumbled across your channel while starting my youtube! 🙂 best of luck

  46. Your hair is so nice! Can you do a skincare and haircare routine? 👌

    1. EmmaIsBehindYou most definitely!! Will try and have those up as soon as possible xx

  47. Just a tip, dont look at the roof when doing hip thrusts,look forward and keep your chin close to your chest

  48. I heard some guy lost 12kg in just one month by following diet plan from *Next Level Diet*, so I tried that too. Although I didnt lose that much, I could say this thing really works and its definitely worth trying

  49. What do you have on your lips in the beginning I LOVE IT! 😍

    1. Auckland from Mellow Cosmetics! Its literally all I wear now haha xx

  50. How much protein do you aim to get in in a day? and how often do you train a week?

  51. Thanks, only that diet benefits me. I change my life by NextLevelDiet.Verify

  52. *Next Level Diet* really took my diet to the next level. Not only diet, but life. I can see improvements in many aspects of my life. Guys, you rock! #NextLevelDiet

    1. Thank you, I took the plan. Im sensation much healthier now.

  53. I really enjoy your videos😅 You was in my youtube startpage and now i can‘t stop watching your videos🤭😂 And I think I have some new Legday inspiration 😁👆🏼 I‘m from Germany btw 🙋🏼‍♀️

  54. Where can I find the recipes for these delicious looking meals and desserts?

    1. Mikino Kumagai I actually have a recipe Ebook coming out tomorrow with all of the recipes inside! Xx

  55. Do you have like your weekly monthly work out routine? Im just wondering how to space stuff out. I can never get my head around that stuff lol

    1. Sure do girl! I will link the video where I explain it all here xx

  56. you, your channel and everything about you is AMAZING! so inspirational. it is mind blowing that you dont have loads thousands of subscribers!!!!!! love your commitment to this channel. TAKE CARE BEAUTIFUL HUMAN BEING<3

    1. Duru Batmaz aw thank you so much! That honestly means the world! 💛💛 xx

Comments are closed.