Lose Fat Without Lean Muscle – AFL 3.4
In this video, I’m going to discuss the fundamental of retaining your hard-earned muscle while following a fat loss program.
Thus far I’ve talked about the fundamentals of lifting and performing cardio for fat loss.
However, in this video, I wanted to focus primarily on how you can ensure that your fat loss program and desire to lose fat does not come at the expense of your lean muscle.
Though working out is a key component to retaining your hard-earned muscle while losing fat, I don’t have the chance to illuminate you on the A to Z of accelerated fat loss in this video.
It’s, for this reason, I create the freebie eBook, Accelerated Fat Loss 101.
This freebie eBook is designed to give you all the necessary nutrition, exercise, and lifestyle tools you need to master fat loss and reach your goals in an expedited manner.
Accelerated Fat Loss Round-Up
What I want to do now is tie in a few key points from my previous videos regarding the different components of fat loss and tie them all together to depict the best way you can lose fat without sacrificing your rightful lean muscle
Firstly, in AFL 2.6, I talked about the 4 EVA fat loss protocols and how you can utilize one of them in your fat loss program depending on your goals.
All the protocols vary in deficit strength and are geared towards a different kind of fat loss goal.
For example, if you want to throw caution to the wind and focus entirely on fat loss you would follow Accelerated Fat Loss or if you wanted the best of both worlds and wanted to lose fat while also retaining or gaining lean muscle you might follow Moderate Fat Loss.
Next, in AFL 2.5, I talked about the hormones responsible for fat loss. Including your thyroid hormones, ghrelin and most relevant to this video leptin.
Leptin is your “fat burning” hormone that regulates long-term food intake, energy expenditure and inhibits your hunger.
When you follow a fat loss program for a long duration of time your leptin levels will naturally decrease.
And if you continue to let your leptin levels decline without resetting your fat loss potential through refeed days your leptin levels will continue to plummet and you will reach a point where you are unable to lose fat.
Additionally, if you try to force fat loss past this point your weight loss comes from muscle loss rather than fat loss.
This point epitomizes what it means to be at a fat loss or weight loss plateau.
Tying this all together, if you’re too aggressive with your fat loss program your leptin level will plummet and you’ll end up in a fat loss plateau and you’ll have to sacrifice your lean muscle in order to continue to lose weight.
Is it worth it?
I can’t answer that for you, however, given that you’re watching a video on how to lose fat without lean muscle I’ll take a small step of faith and assume it’s not worth it to you.
Progressive Overload & Working Out
So onwards to answer how can you successfully lose fat while also promoting muscular retention or muscular gain?
Firstly, will be a term I’ve touted around a few different times, progressive overload.
Progressive overload is the gradual increase in volume, intensity, frequency or time to reach a specific training goal.
This simple training fundamental can be the difference between keeping your lean muscle during your fat loss program or letting it disappear like the money in your bank account when your bills come a-knockin’.
Simply put, you have to keep challenging yourself physically so your body has a reason to adapt.
When you’re in a caloric deficit and don’t give your body a reason to keep adapting physically it will either remain in the sample place or protect itself from losing fat and instead lose muscle in its place.
By abiding by the fundamental of progressive overload with your workout program you help ensure that you are consistently making progress regardless of the fact that you are in a caloric deficit.
For your workout program, this means you need to constantly strive for another victory.
Now I don’t mean adding 50 pounds to your max on a monthly basis, rather, I mean constantly pushing yourself for micro victories.
In time, these micro victories add up and compound into something much more significant than the standalone victory of managing another rep during your set.
Ultimately your micro victories can be the difference between losing 5 lbs. of muscle during your fat loss program or 25 lbs.
Tying the entirety of this video’s topics, your caloric deficit needs to be strong enough to ensure fat loss but not so strong that it eats up into your workout performance.
In other words, you’ll probably want to follow an MFL protocol.
Also, you’ll need to make sure to regularly supplement your fat loss program with refeed days in order to reset your fat loss potential and keep your leptin levels from plummeting.
Make sure you abide by the fundamentals of progressive overload and consistently push to better yourself throughout your workout program.
Set a benchmark before you start your fat loss program and make sure to either beat or match that benchmark throughout your fat loss program.
If you are able to see progress with your workout program while in a caloric deficit it’s a good chance that instead of just maintaining your muscle you might actually be putting on lean muscle.
However, if instead of seeing progress you are seeing a regression from your set benchmark it might be a good idea to dial back your caloric deficit to something slightly less aggressive.
I want to mention again that the freebie that comes with this post is the Accelerated Fat Loss 101 guide; this free eBook was designed to help you master your fat loss and reach your goals in an expedited fashion.
Click on the box below to get your free copy!
I want to thank you for watching this AFL video on losing fat without sacrificing your lean muscle.
I hope that you’ve been able to follow along and tie numerous different components of the previous AFL videos to get an idea about how you can alter either your fat loss or workout program to promote an environment that is geared towards fat loss nirvana, not muscle loss avenue.
That’s all for today – Cheers!