Keep strength. Lose fat
Just wondering what are some effective ways you guys burn fat without losing strength. I know its a hard but it is deffinatly doable. Everytime i cut fat i lose some strength and its the most annoying thing in the world.
That's gonna happen regardless. Your body enters a catabolic state, and will eat muscle as well as fat. It's frustrating, but the most effective thing you can do while cutting is to train heavy. Most people tend to skimp on weights and shoot primarily for reps. The heavier you train, the more calories you burn. As far as strength retention, try reworking your macros and diet to reflect a much slower cut. That way your body won't automatically jump to burning muscle to cover for the caloric deficit.
@CPTroy Strength Retention comes from heavy training. That is what helps keep muscle mass on the body. People who train primarily in the hypertrophy range in a deficit are going to lose muscle faster. You are expanding excess calories and glycogen the body does not have when in a dieting phase.
The best way to keep muscle is train heavy, and also make sure you are not going overboard on cardio. Cardio is more catabolic than anything when dieting. the more cardio you do the faster you can lose muscle. Training heavy will be your best asset when trying to save muscle and prevent muscle loss.
There are really TOO Many factors to consider for losing muscle when dieting
-- too big of a deficit
-- too much cardio
-- Training just in the hypertrophy rep range.
etc etc... Always utilize all forms of training, but do not neglect pushing your limits.
@TheSolution I couldn't have said it better myself!
Seconding what others have said here, though I will throw in that not all cardio leads to muscle loss. High Intensity Interval Training (HIIT) can help to burn fat while preserving muscle. It isn't really necessary if you are already on a good weight training program, though, as many people are able to achieve the results they want without any cardio. Steady-state cardio (i.e. running at the same pace for an hour) on the other hand should be avoided as it can cause muscle loss and may in fact inhibit fat loss, etc.
@arctos HIIT is very catabolic. it can be more catabolic than weight training depending on intensity and duration. So yes it is very bad. Same with LISS. the more cardio you do the more muscle you can burn due to its effects
I would highly suggest using some form or BCAA during any training event or cardio event to prevent this as calories drop and you become into a caloric deficit
Xtend Perform Xtend especially.
@TheSolution You are incorrect. HIIT is anaerobic alactic and anaerobic lactic, not catabolic. You say "depending on intensity and duration" - you're not supposed to be doing HIIT for long periods of time like steady state cardio. None of the links you provided said anything about HIIT, just about steady state cardio. You cannot lump in HIIT with steady state cardio as being catabolic when it is very much not. That is why it is recommended for weight lifters who don't want to lose muscle but still do cardio. It can become aerobic when done for an extended period of time but that is no longer HIIT. Short periods of HIIT can preserve and/or even add muscle and that is all that is necessary for cardio.
@arctos It will be impossible for someone towards the end of a fatloss phase to continually add muscle and size when they have restricted caloric intake over prolonged periods of time. For example find someone who goes through contest prep and gains strength as they get closer to the stage and do more cardio and eat less food.
Cardio itself is catabolic.
hence my statement " prevent this as calories drop and you become into a caloric deficit"
If someone is eating correctly in the offseason and throwing in 1-2 HIIT sessions a week I am all for it. But for most cases of people dieting there will be next to no muscle gain or strength gains from doing HIIT. Once the defcit has been set you are giving your body less of what it needs to gain size or strength. Trying to eat in a deficit and make gains, or prevent going catabolic is hard to do. You are fighting to maintain as much muscle as possible.
Many can maintain or gain a slight bit of strength when starting a dieting phase because of not being in a caloric deficit as they venture their way from a large surplus closer to maintaince, they will shed water weight.
For someone who may just want to maintain or gain. HIIT has tons of benefits because they are eating properly for their goal
for someone in a fatloss phase, it will greatly help them shed fat, but too much (when calories are restricted) can cause a lot of muscle loss. Coritsol levels rise when you are do HIIT cardio quicker than LISS Cardio. when the body is stressed, cortisol is high it will be harder to mainain size & Strength.
sorry if that was not clear.
@TheSolution Ahh, I see your point now, thank you for clarifying. You are right in that context, I misunderstood what you were trying to convey in your first post. My apologies.