Most guys (like myself) who where naturally skinny for most of their life and fought hard to finally put on some weight, it is safe to say that we all have a common fear. The fear of losing the muscle that we never thought we could build in the first place. We also all make the same mistake. We step on the scale every week and get excited when the needle moves a little higher. Although gaining weight is a huge accomplishment for most of us, it really is not the goal. The goal is really to burn fat build muscle mass…however, we just assume that since we are gaining weight, we are getting bigger, and this is a result of new muscle. In most cases, rapid weight gain is NOT all muscle…and had you taken regular measurements of your waistline, you would have realized that.
So if you have fallen victim to this common mistake and are afraid to “cut” because you are afraid of losing the muscle it took you so long or you trained so hard to achieve, here is the solution.
First off, let me start by saying that if your body fat percentage is over 4-6%, you have absolutely NOTHING to worry about in terms of losing muscle. The only time your body will use muscle for energy is when your body is demanding more than it can supply.
The Muscle Killer
The above statement is true to a certain extent. You see, if you are performing endless hours of running on a treadmill for miles and miles, your body will naturally want to find a way to make this easier for you. The best way the body can do this is by stripping away all of that heavy muscle that is making these long runs that much more strenuous. I mean, have you ever seen a big buff long distance runner? On the other hand, you probably have seen some pretty muscular sprinters.
Today I am going to share with you 7 techniques for burning fat without losing your muscle mass and without a single bit of “the muscle killer”.
1. Calculate Your Intake: When most people want to drop weight, they eliminate fats or they eliminate carbs. In our case, we will eliminate neither. We will continue to consume a balanced diet with healthy fats, complex carbs, and high quality proteins. The reason is simple…like my buddy Mitch said “The goal is not to lose weight, the goal is to burn fat”.
How Many Calories to Burn Fat
Your bodyweight in lbs (x) 14 = Daily Caloric Intake
For Example: 185 lbs (x) 14 = 2590 Calories Per day
These calories should be broken down into 40-45% Protein, 40-45% Carbs, and 10-20% Fats.
2. Mixing the Proper Macros: Fats and carbohydrates should never be on the same plate (unless it’s a fish oil supplement). Although there are some healthy choices you can make that contain both macronutrients, it is not optimal. You see, carbohydrates manipulate insulin levels and insulin is a storage hormone. The last thing you want in your bloodstream while your insulin has spiked is fats. Why? Well, if insulin is a storage hormone and fat is available in the bloodstream, the fat will more than likely be stored. If we are trying to reduce fat, then you obviously want to avoid this from happening.
Meal Schedule Example:
Meal 1: Fats and Protein
Meal 2: Protein and Carbs
Meal 3: Protein and Carbs
Meal 4: Protein and Carbs
Meal 5: Protein and Carbs
Meal 6: Fats and Protein
3. Train with Weights: Weight lifting is not only a crucial step to keeping your muscle and possibly building more while in a caloric deficit, but it is also the best way to trigger muscle building hormones that promote fat loss.
If you’ve seen the documentary by Stuart McDonald called “I want to look like that guy”, you’ll know that lifting weights while keeping a mindful eye on your diet will yield fat burn.
Now although weight lifting is an anaerobic activity, it is one of the best ways in speed up your metabolism for maximum fat loss.
4. Short Rest Periods: Keeping short rest periods in between sets (40 seconds) is a great way to intensify your workout for maximum fat burn. The short rest periods will not only intensify the training but they will also increase the production of GH (growth hormone) which allows your body to literally burn fat in your sleep.
Other training methods for short rest periods
• Super sets
• Drop sets
• Giant sets
5. Afterburn Training: Afterburn training refers to methods and techniques that cause your body to burn fat AFTER the training for hours and even sometimes days.
• Weight lifting with short rest periods
• Circuit training Routines
6. Meat & Nuts Breakfast: This style of breakfast was introduced to me by the author of “No Nonsense Muscle Building” Vince Delmonte and was introduced to him by IFBB pro and creator of “MI-40” Benjamin Pakulski. It’s simple, every morning you will avoid carbs and will consume only meat and nuts. The meats and the nuts will both be rotated regularly. One day you may have turkey burgers and the next you may have steak. One day you may have almonds, the next day you may have cashews.
Benefits of the Meat and Nuts Breakfast
• Increased mental focus
• Less craving
• More focused energy
• And decreased body fat
7. Carb Timing: Believe it or not, the only time your body NEEDS carbs is surrounding your workouts. Any other time they are practically useless. This is why you should surround your carb intake around your workout on training days. Carbs in your pre workout will aid with a steady stream of energy while training. Carbs in your post workout will aid with keeping your body in an anabolic state and avoiding muscle wastage. Lastly, carbs in the 2 meals following your post workout shake/meal for optimal recovery.
Look at the meal example above.
Meal 2 = Pre workout
Meal 3 = Post workout
Meal 4 = Recovery meal 1
Meal 5 = Recovery meal 2
7 Techniques for Fat Burn without Muscle Killers
Notice one thing…every technique has its own unique way of promoting fat burn…but they also all play a huge roll in increasing your metabolism. A speedy metabolism is essentially the best and ONLY way to get abs that pop out from under your shirt while keeping muscle.
If you stick to these simple techniques, you will literally burn fat in your sleep while maintaining 100% of your hard earned muscle mass. If you are looking for a solid program to help guide your fat burn while maintaining your muscle, check out the Rapid Ripped Abs system. This is a tried and proven system that is guaranteed to get you a visible six pack while gaining or keeping your muscle, period.