3 Great Lean Muscle Sparing Diets by Cedric Wells
What’s the best way to lose fat? It all depends on your preferences, your goals, and what works best for you. However, all great diets will have at least one thing in common – they’ll allow you to burn fat without losing strength and muscle mass.
The two biggest keys to this are high protein intake and proper training. After that possibly the biggest factor is how hard you cut calories. In this article will discuss three effective fat loss diets that will also spare lean muscle mass.
1. Slow and Steady Fat Loss
If you’re only trying to lose a little stomach fat or you’re not in a hurry, a small caloric deficit can be a good way to go. If you’re currently maintaining weight than all you do is reduce your calories by 200 to 500 per day.
You can also achieve the same effect by eating the same amount but adding some extra activity, for example by doing some cycling or walking everyday.
You’ll want to decrease your training volume slightly since you won’t be getting any muscle gains with a caloric deficit anyway, and recovery is inhibited when you’re at an energy deficit.
2. Moderate Fat Burning
Probably the most common method of dieting is to reduce calories by 500 or more per day, without going into the zone of extreme dieting. If you go this route you should reduce training volume even further, and you should take a break from your diet time to time.
Doing this helps to keep your metabolism from slowing down too much, and it also gives you a break from dieting. The amount of time between breaks can be anywhere from three days to three weeks. Just remember not to overdo it during your time off or we’ll just put the weight back on.
3. Accelerated Fat Loss
The most popular kind of accelerated fat loss program is known as a protein sparing modified fast (PSMF). It allows you to cover your basic nutritional requirements and spare muscle tissue from being burned by eating a diet of primarily protein.
Usually the amount of calories consumed for this kind of diet is in the range of 800-1000 per day. Unless you’re very overweight you shouldn’t do a diet this extreme for more than a week or two at a time without taking a break.
Adding a small amount of heavy weight training can help spare muscle mass on this kind of diet, but if you do too much, or if you try to do cardio, you’ll probably just end up burning out.
About the Author
To learn more about the secrets of how to build lean muscle mass, visit leanmass.org/lmblog/
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