In terms of calories, that would be a daily deficit of no more than 500 calories. Losing about ~1% of your bodyweight per week has times and again been shown to be optimal for health. To put it simply – You have to create a moderate deficit in your diet and also grant the body sufficient protein intake.
The most important part of a diet is making it sustainable and adherable to. Now, there is no magic supplement that will help you preserve that lean body mass, but again, it’s all about tweaking your nutrition and training habits. Otherwise, health will decline, metabolism will slow down and in the long term we are headed to a metabolic disaster.
How to cut bodybuilding t without coubting how to#
How to preserve muscle while cuttingĪlright, needless to say, we need to preserve as much lean body mass as possible. On top of that, it is an important note here that when the body is in a deficit of energy, it burns fat but also lean body mass.Īnd by lean body mass, we don’t mean just muscle mass, but rather everything else besides fat – Bone tissue, organ tissue, etc. That is to say that if we severely deprive the body of food, we will hinder vital processes and our health will decline. We now know that the TDEE is responsible for maintaining weight, but also the physiological functions of the organism. Well, the process of fat loss has to be done in a healthy manner. Okay so now we can say that calculating your daily energy needs is the first and most important part of the process.Īs we mentioned, the body is a closed biological system, which simply means that there are certain laws of thermodynamics that apply to that system.Īnd so, knowing that one bad meal cannot get you fat just like one good meal won’t get you fit, we have to create something sustainable. Here’s a good image that represents the differences in energy balance and how they affect weight: This will put us in the so-called “calorie deficit” which in turn will allow the body to tap into those energy reserves. What this means is that we have to systematically and consistently consume less calories than we need to maintain. To use up that energy and get rid of it, all we have to do is create a sustainable, negative energy balance. The stored form of energy in excess is the adipose tissue, also known as body fat. That is to say that the body stores the energy it doesn’t need for later, instead of just getting rid of it. Well, it is pretty simple actually – All fat is, is an energy storage, that’s it.Īs we cleared out, when you systematically consume excessive quantities of food, which are well above your maintenance needs, you gain weight, no matter what food creates that surplus. With this article, our goal will be to explain how to do just that and create your own, individual plan of action, tailored specifically to your individual needs. What we’re trying to say is that if you are someone who has some fat to lose, there is no magic pill or supplement that will help you do that. It is an objective truth that your eating habits play a KEY ROLE in the control of your weight.Īn objective truth is something that is correct, whether you believe it or not. Ultimately, as we already mentioned, the change in weight is strictly tied to your energy balance, or in other words, the ratio between energy burnt and energy (food) consumed. The same is true vice versa – You can gain weight from eating apples if you consistently stay ABOVE that maintenance level. To put it bluntly, you can eat burgers everyday and still lose fat, by just staying BELOW that maintenance level. People get fat however, when they systematically exceed this daily requirement of their bodies.Ĭontrary to popular belief, it is not a certain food group or macronutrient that makes you fat. Meaning that if we know that number and consistently consume at that rate, we will just maintain weight. So, everyone requires a different amount of calories DAILY, to MAINTAIN their weight. What we’re trying to say is that everyone has a different job, physical parameters, daily activities, etcetera.įor us humans, the measure for energy is the “calorie” and logically, it comes from food. The TDEE is individual for everyone, as it depends on many factors:
That number is called “Total daily energy expenditure” (TDEE)
As you should know, we are living biological systems, that require a certain amount of energy each day to maintain weight in space, as well as proper functioning of all bodily systems.
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