You want to lose fat, not muscle mass!
10 steps to help you lose fat while maintaining & gaining muscle mass.
10 steps to help you lose fat while maintaining & gaining muscle mass.
Most have no idea, how to shed body body fat, without losing muscle mass.
When you lose muscle at the same time as body fat. You are left with that "skinny fat" type of look.
Even more importantly you miss out on a ton of health benefits!
When you lose muscle at the same time as body fat. You are left with that "skinny fat" type of look.
Even more importantly you miss out on a ton of health benefits!
With higher muscle mass you benefit from:
- Better posture
- Lower injury risk
- Lower stroke risk
- Better heart health
- Higher testosterone
- Lower depression risk
- Lower T2 diabetes risk
- Stronger bones & joints
This is how you lose fat while maintaining your muscle mass.
- Better posture
- Lower injury risk
- Lower stroke risk
- Better heart health
- Higher testosterone
- Lower depression risk
- Lower T2 diabetes risk
- Stronger bones & joints
This is how you lose fat while maintaining your muscle mass.
1. A moderate calorie deficit
Yes to lose fat you need to be in calorie deficit.
A major issues is that many people cut their calories too much!
This can result in you losing muscle.
As when calories are too low, your body is more likely to use muscle as an energy source.
Yes to lose fat you need to be in calorie deficit.
A major issues is that many people cut their calories too much!
This can result in you losing muscle.
As when calories are too low, your body is more likely to use muscle as an energy source.
When you are in a severe calorie deficit, you also have less energy to train intensely.
On top of this it makes it harder to recover from workouts.
So you don't rebuild muscle tissue as easily.
I suggest you aim for a calorie deficit of about 3500 per week.
On top of this it makes it harder to recover from workouts.
So you don't rebuild muscle tissue as easily.
I suggest you aim for a calorie deficit of about 3500 per week.
2. Eat enough protein
Protein is the building block of muscle mass.
You need to ensure you are getting enough daily for maintaining/ gaining muscle mass.
You should aim for about 0.7 grams - 1 gram of protein for every lbs of body weight.
Protein is the building block of muscle mass.
You need to ensure you are getting enough daily for maintaining/ gaining muscle mass.
You should aim for about 0.7 grams - 1 gram of protein for every lbs of body weight.
3. Spread protein throughout the day
Muscle protein synthesis remains elevated for 3- 4 hours post-meal.
Meaning your body only utilises protein efficiently for muscle growth for a few hours.
To ensure you maintain as much muscle as possible, you want protein with every meal.
Muscle protein synthesis remains elevated for 3- 4 hours post-meal.
Meaning your body only utilises protein efficiently for muscle growth for a few hours.
To ensure you maintain as much muscle as possible, you want protein with every meal.
4. Avoid excessively low fat diets
Animal fats are key for healthy testosterone production.
If you eat too little , you will see testosterone levels drop.
Healthy testosterone production is key for maintaining muscle mass.
So avoid lowering your fat intake too much.
Animal fats are key for healthy testosterone production.
If you eat too little , you will see testosterone levels drop.
Healthy testosterone production is key for maintaining muscle mass.
So avoid lowering your fat intake too much.
5. Eat some carbs
You want some Carbs.
They increase protein synthesis, so the body creates muscle mass more efficiently.
Prioritize your carbs to ensure that you have they help you preserve the most muscle.
Best timing is the meals before & after your strength training.
You want some Carbs.
They increase protein synthesis, so the body creates muscle mass more efficiently.
Prioritize your carbs to ensure that you have they help you preserve the most muscle.
Best timing is the meals before & after your strength training.
6. Train muscle groups twice per week
You don't need a ton of resistance training to maintain muscle as you lose fat.
To maintain muscle mass you do need to do some though!
Two workouts per week, where you hit each muscle group, is more than enough for you to main your muscle.
You don't need a ton of resistance training to maintain muscle as you lose fat.
To maintain muscle mass you do need to do some though!
Two workouts per week, where you hit each muscle group, is more than enough for you to main your muscle.
7. Avoid excessive cardio
High intensity cardio increases
- Cortisol
- Hunger levels
- Strength training recovery times
A bad combo if you want to drop body fat & maintain/ gain muscle.
Lower intensity cardio like walking & rucking is best for fat loss & maintaining muscle.
High intensity cardio increases
- Cortisol
- Hunger levels
- Strength training recovery times
A bad combo if you want to drop body fat & maintain/ gain muscle.
Lower intensity cardio like walking & rucking is best for fat loss & maintaining muscle.
8. Eat according to physical activity
The days you are strength training & followng 24 hours you need more calories.
This will allow you to train more intensely & fully recover for greater muscle gains.
So take calories from the days you're not training & in 24 hr recovery.
The days you are strength training & followng 24 hours you need more calories.
This will allow you to train more intensely & fully recover for greater muscle gains.
So take calories from the days you're not training & in 24 hr recovery.
9. Sleep enough
For healthy fat loss & to maintain/ gain muscle mass.
You need toget about 7 - 8 hrs of quality sleep per night.
- Cool room
- Pitch black room
- Morning sun light exposure
- Minial blue light exposure before bed
All can help you get better quality sleep.
For healthy fat loss & to maintain/ gain muscle mass.
You need toget about 7 - 8 hrs of quality sleep per night.
- Cool room
- Pitch black room
- Morning sun light exposure
- Minial blue light exposure before bed
All can help you get better quality sleep.
10. Limit alcohol
Alcohol consumption:
- Slows metabolism
- Lowers sleep quality
- Lowers testosterone
- Impairs protein synthesis.
Regular alcohol consumption actively lowers your ability to lose body fat & gain/ maintain muscle mass.
Make it an occasional thing!
Alcohol consumption:
- Slows metabolism
- Lowers sleep quality
- Lowers testosterone
- Impairs protein synthesis.
Regular alcohol consumption actively lowers your ability to lose body fat & gain/ maintain muscle mass.
Make it an occasional thing!
Men if you want to:
-Boost testosterone
-Drop 15-75 LBs of fat
-Gain 5-10 LBs of muscle
-Elevate energy & mental focus
-Skyrocket sex drive & erections
In just 3 hours per week!
(Not free but results 100% guaranteed)
DM me "PEAK" to apply 👇
-Boost testosterone
-Drop 15-75 LBs of fat
-Gain 5-10 LBs of muscle
-Elevate energy & mental focus
-Skyrocket sex drive & erections
In just 3 hours per week!
(Not free but results 100% guaranteed)
DM me "PEAK" to apply 👇
Here are a few recent results from the Peak Testosterone program.
I can help you achieve the same in just 2.5 hours per week.
Just drop me a DM with PEAK above to apply!
I can help you achieve the same in just 2.5 hours per week.
Just drop me a DM with PEAK above to apply!
Thanks for reading
I help men naturally peak testosterone & health.
• Sexual
• Mental
• Physical
If you enjoyed this thread
1. Follow me @Nate_D_Stone for more of these.
2. Like & RT the head tweet below to help someone else 👇
I help men naturally peak testosterone & health.
• Sexual
• Mental
• Physical
If you enjoyed this thread
1. Follow me @Nate_D_Stone for more of these.
2. Like & RT the head tweet below to help someone else 👇
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