By Juan Rojas
Introduction
You’ve spent all winter bulking up, hitting the gym hard,
eating big, you look at the scale and you’ve put on a few pounds. You can tell
a lot of it is muscle because your shirt sleeves don’t seem to accommodate your
arms anymore and your pants can’t go up your quads. Although you put on some
nice muscle mass, you see that your abs aren’t very visible, and even though
you don’t look like the Michelin man, you've put on a few pounds of unwanted
fat. Summer is coming up and you want to show off that hard earned muscle you
gained, but how can you go about doing it?
When generalized, cutting seems like an easy process, you
just gotta eat less energy than what your body burns, but is this really the
best mindset to have going into a cut? When we go into a cutting phase your
goal should be to MAINTAIN AS MUCH MUSCLE MASS AS POSSIBLE WHILE BEING IN A
CALORIC DEFICIT REQUIRED TO BURN FAT. But,
how can you do this in the most effective manner?
“Lose 10 lbs. in 10
days”
Quotes like this are very popular in the supplement industry
now in days, everybody wants to achieve quick, easy results. But in order to
maintain as much muscle mass as possible, this should not be done fast.
According to Dr. Donald Hensrud, you
should not lose more than 1-2 lbs. maximum a week(there is an exception and
this is if you are obese). Although
this seems very slow, it is the best in the long run. A pound of fat may not
sound like much, but look at a picture of a pound of fat, and don’t tell me
that you wouldn’t be happy getting this amount of fat off your body:
Studies have shown losing body weight quickly, meaning
you’re at a large caloric deficit, will make your body burn muscle as opposed
to fat. This also goes to show that, although the scale indicates progress, an
even better indicator is the mirror. Don’t measure your progress based on the
reading of a number, but more on what you look like and how your body is
changing.
How do I make sure to
lose 1-2 lbs. a week?
This can be done by determining your Basic Metabolic
Rate(BMR), this is the amount of calories you burn per day by just existing on
this planet. On top of this you can add your activity level for the day and
this will give you a total number of calories you can use in order to determine
how many calories you burn per day. This is approximately calculated based on
your activity levels, your age, your height and your weight. You can determine this number with many
websites online such as this one: http://caloriecount.about.com/tools/calories-burned.
Once you determine this number, you must subtract calories
from it in order to reach your desired weight loss. 1 pound of fat contains
roughly 3,500 calories, so in order
to lose 1 pound of fat a week, you must burn 500 less calories than what you ingest each day (7 days x 500
calories = 3,500). So for example somebody who burns 3,000 calories daily,
should aim to only consume 2,500
(3,000-500). This number changes as your body weight changes and it must be
reviewed and adjusted as progress begins to halt.
What kind of diet
should I follow?
There are many diets out there, some do keto (high fat very
low carb), some diet with moderate carbs and low fat, some do paleo, some do
intermittent fasting, IIFYM etc. I will not go into detail on which is better
and why because many different things will work differently on different
people. I’m sure everyone can agree that keeping protein intake high (1-1.5 g
/lb of bodyweight), is ideal to maintaining as much muscle mass as possible
when dieting. But where opinions differ is on the fats and carbs.
In my opinion, a carb
cycling approach is the best to take, not only from personal experience with
different diets but with the scientific proof to back it. Carb cycling is not a specific diet but more
of a template on how to diet. You have
high carb days, low-moderate carb days and no carb days. If you have a lot of
fat to lose only do 1 high carb day a week (on a major heavy bodypart), if you
are leaner you can have more high carb days based on your judgement. If you are
interested in carb cycling, read more in the links below:
Carb cycling is a great way to diet because the high carb
days allow you to mentally have a break from the intense dieting you are
following. Since the high carb days are planned, they are typically at
maintenance calories, or slightly above. With this approach you won’t even
crave cheat meals, allowing you to not indulge in that large stuffed crust
pizza by yourself and adding an extra 3,000 calories to your day.
The other thing about carb cycling is it operates on
scientific evidence. When we diet, a hormone that is very important to
regulating energy intake and expenditure called LEPTIN, decreases. As leptin
levels are decreased, this makes the body want to spare fat. Remember, our
bodies are literally fat storing machines; it is much more beneficial for the
body to store body fat in order to use it later as energy rather than to keep
muscle.
In a study done on 13 individuals who went on reduced
calorie diets, all 13 of them had levels of leptin much lower than what they
started with. And many studies done on
rats have also shown that fasting or reduced calorie diets will decrease
leptin. According to Lyle Macdonald he says:
“ interjecting
high carbohydrate, high calorie refeeds of varying lengths (anywhere from 5
hours to 3 days) is (currently) the best way to raise leptin while dieting.
One of the interesting (and often missed points) is that, as
dieters get leaner (and leptin drops more and more), refeeds need to become
larger and/or more frequent. That is, rather than necessarily dieting harder as
they get leaner, some people are actually doing better by ‘breaking their diet’
(with specific high-carb refeeds) more frequently.
I’d note again that leptin production is related primarily to
carbohydrate intake in the short-term, high-fat refeeds aren’t the best way to
raise leptin levels. I’d also note that single ‘cheat’ meals won’t impact on
leptin levels significantly as leptin doesn’t really change on a meal to meal basis.”
‘Nuff Said on diet.
Training
When training on a caloric deficit it takes more mental
fortitude to get to the gym and have your mind take over when you feel like
quitting on that 8th rep when you can get 12. Training on a cut is
very important because although you will be building very little muscle, if
any, you will need to train hard and heavy in order to maintain as much muscle
mass as possible. Like the old saying goes, “use it or lose it.”
From personal experience I can tell you not to change your
training from when you bulk or cut, it should remain the same. Some people say
you need to increase the reps and lower the weight; this is BS, if you drop the
weight and increase the reps your body will lose muscle mass. I suggest
drinking a carbohydrate and amino acid drink while training, you can go for the
expensive ones or just simply mix whey isolate and dextrose sugar.
In order to minimize the effects of muscle loss in the
weight room you should be placing most of your carbohydrates and calories
around your weightlifting. Dr. Layne Norton mentions this in one of his
articles:
- Dietary carbohydrates will
provide fuel for the anaerobic pathway, and spare muscle tissue from being
converted to glucose for fuel.
- Dietary carbohydrates will
cause the release of insulin, which blocks the release of cortisol from
the pancreas.
- Dietary carbohydrates will
increase muscle glycogen levels which will improve performance and
decrease fatigue.
As we can see, carbs are very beneficial around your workout,
especially since you will be at a caloric deficit.
Cardio
Cardio is one of those things that many say is not needed to
get lean; all it does is “burn extra calories.” Although it is true, cardio
increases your caloric needs; there are many benefits to it, especially with
High Intensity Interval Training (HIIT) cardio. But cardio not only helps you keep your heart healthy, which in turn allows you to become more efficient
while you train due to improved recovery, but it has many more benefits that I
could go on forever. Tell me, how many Mr. Olympia competitors, who have
perfect diets, perfect training and all the supplements in the world do you see
getting on stage without doing some sort of cardio? Not many, if any at all.
Many argue that long bouts of low intensity cardio are the
best way to burn fat, because you’re in the “fat burning zone.” But research
suggests that being in the “fat burning zone” is not as significant as many
play it out to be, you’re in the fat burning zone right now, as you sit and
read this article. Research also suggests that total daily energy expenditure
is more important as opposed to what zone you’re in.
HIIT cardio seems to be more effective for fat loss, even
though you may be burning less calories during the session, depending on how long you go. HIIT training is a
form of cardio in which you switch between intervals of maximum effort, and low
effort. For example, speed walking on a treadmill at 3.0 mph for 1 minute, and
sprinting at 8.0 mph for 30 seconds, then you repeat. A study was done on 2 groups of individuals
doing cardio 4-5 times a week, one doing 30 to 45 minutes of low intensity
cardio for 20 weeks, and the other doing HIIT cardio for 15 weeks. The number
of calories burned by the low intensity cardio group was more than double of
the HIIT group, but the HIIT group lost 9 times more fat, why is that?
This is due to the fact that HIIT increases your metabolic
rate, thus making your body burn calories, not only when you’re doing the
exercise, but afterwards when you rest. The problem with steady pace cardio is
that the more you do it, the more efficient your body becomes at burning
fat, so you have to keep doing more and more, this is why many bodybuilders
start with small sessions at the beginning of their contest prep and end up
doing up to two 60 minute sessions a day!
This is evident by comparing a sprinter to a marathon
runner. Marathon runners do slow steady cardio for hours on end and look at
their body, compare them to a sprinter who does short bouts of an all-out
maximum effort, and tell me which body you’d prefer.
Now I know cardio is not the
funnest activity to do, and many will say “I’m overtrained because I did HIIT”,
you’re overtrained because you’re a pussy, you need to get in the gym and
train. HIIT will have you gasping for air and really taking the best out of
you. A proper combination of both high intensity and low intensity cardio
should be done for you to get the best results of fat loss!
Supplements
What supplements will help me lose the most fat possible?
Although there are many great fat loss supplements that have ingredients that
will help you lose fat more effectively, they tend to cost more than a limb.
Do these supplements help? Yeah they do, if your diet and training are in
check they will help you feel better, reduce hunger and help your body be more
effective to utilize its fat stores, but you can do great without them as well.
Many people like using the ECA stack (ephedrine, caffeine and aspirin) which tends
to be quite cheap and aid with energy and fat loss.
Other supplements I strongly recommend in order to maintain
as much muscle mass as possible are BCAA’S, whey protein if you’re not getting
enough in your diet, glutamine and a fiber supplement if you are on a low carb
diet, because your body will be full of $#*% if you don’t, literally.
Conclusion
Getting shredded is much more complex than “reducing
calories”, is not only fat loss with what we’re concerned with, but more importantly
the maintenance of the muscle we currently have. Remember, you need to take
your fat loss slow, follow a proper diet, train hard and heavy, do your cardio,
and take your supplements. Getting rid of the winter fat you may have put on will
not be easy, but it will be worth it. Keep training hard and results will come!
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References
Neuromuscular and
cardiovascular adaptations during concurrent strength and endurance training in
untrained men, by Mikkola, Rusko, Izquierdo, Gorostiaga and Häkkinen, in
International Journal of Sports Medicine, 2012
Muscle insider
magazine, issue 10. HIIT me with your best shot. 2013.