Will your muscles be "lost" if you go under a fat reduction exercise period?

To lose fat you must be in an energy deficit. You probably know this. However, everytime you invoke an energy deficit, you are going to lose some muscle. You can offset this loss by making sure you make a health deficit that is not too large and eating the right foods. Also, sticking with a solid resistance training program during an energy deficit period is key to retaining as much muscle as possible. I tend to decrease volume of my routines and increase weights when I am on an energy deficit diet.
 
As stated by strout, if you decide to shed some fat you must create a caloric deficit and expend more calories than you consume. LBM loss can be minimal if your nutrition AND training are "on point". If you train too hard, you will burn to many calories that can be used for muscle maintenance. However, if you follow a superb nutrition program that includes supplementing with a protein powder, BCAA's, glutamine, and multi-vitamins & antioxidants, then you can help save some LBM.
 
just a little question about this, sorry for hijacking.
what about strenght? Even if you loose muscle mass, ive heard of many people gaining some strenght (not close to what they do on a bulk) while cutting, is that something a "normal" person could do with diet in check ofcource.
 
I don't really try and increase strength on a cutting regiment. If anything, as I said before, I will lower my reps and increase my weights, in hopes of retaining as much muscle as possible. Give your hard earned muscle a reason to stick around!
 
stroutman81 said:
I don't really try and increase strength on a cutting regiment. If anything, as I said before, I will lower my reps and increase my weights, in hopes of retaining as much muscle as possible. Give your hard earned muscle a reason to stick around!
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This is the way I believe it works too. Lift heavy when cutting to make the body have a reason to hold onto lean muscle. You may still lose a little, but you won't lose a lot, especially if your food intake is right.
 
malkore and strout have points....

Strength is more neurologic. Small muscles can be strong too (Bruce Lee). Bodybuilders lose strength during cutting stages becasue they cut carbs (prep for a show), so this steep dip in glucose decreases energy and makes them choose lighter weights over heavier weights...they compensate the reduction in weights by just doing more reps.

If you want to keep your weights adn cut, I recommend you simply cut down ALL claories (protein, fast, & carbs--not just one) and keep your working weight heavy and in the 4-6 rep range. If yuo feel you are getting weaker...its because of calorie consumption or too much physical activity.

I think it would be a better idea if I held a chat session and you guys can shoot questions?
 
Very cool, it is a pleasure to have you hear! This site needs more knowledgeable people to help "spread the word." We need more with the amount of traffic this site gets!
 
stroutman81 said:
Very cool, it is a pleasure to have you hear! This site needs more knowledgeable people to help "spread the word." We need more with the amount of traffic this site gets!
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Thanks...I am actually nursing a Grade 2 sprained ankle currently, but once I am close to 100% I will be posting free exercises clips to solve alot of the problems everyone is mostly posting about.
 
Sprinting.....

Planted my foot to make a cut and BAMMMM!!! rolled it! Sounded like 10 knuckles all cracking....

I will be providing you guys (and gals) some info and exercises that may help improve other exercises. I was about to start filming some the day my ankle rolled, so now its been put off. Just stay tuned....
 
Can't wait, videos of exercise execution are very valuable, especially coming from a knowledgable person who can describe in detail the execution. Should do this place a lot of good. I am Steve by the way.
 
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