Cutting down fat and bulking muscles using one of the best mass gainer supplements may seem impossible at the same time. But, chopping-off fat does not means losing the muscles that you’ve built during the bulking phase.
Many of you must be going through the bulking phase, followed by intense training sessions, a strict diet schedule and routine changes. When the moment to unveil your muscles and pumps arrives, your trainer suggests shedding away some body fat. You are not too stoked about losing your hard-earned gains and so it becomes a “?” for you to balance fat-loss and mass-gain phase together.
A calorie deficit must be created to lose fat and you cannot compromise on your performance to preserve muscles. Here are a few tips to lean out by maximizing muscle retention at the same time:
Create a Calorie Deficit
The calorie requirements depend on your age, gender, lifestyle, and goals. You may find out your daily calorie-intake by multiplying your body weight in pounds by 10-13. For instance, if you weigh 150 pounds, your daily calorific need is 150*13 i.e. 1950. Keep your calorie-intake the same for a few days even if you lose weight. The average loss of 0.5 to 1% per week is appropriate. You will then be able to keep up your performance at the gym and hold on to more muscles.
Have Carbohydrates at the right time
Timings matter the most whether you are into weight loss or bodybuilding. The majority of the carbs are contained in your pre-workout and post-workout meals. The best way is to follow the diet routine as instructed by your trainer.
Meanwhile, you may check out 3 Common Mistakes with Pre-workout Supplements
Never go short of Protein Intake
Proteins contribute greatly and improve mood, enhance cognitive functions, and promote muscle growth and recovery. So, make sure that your meals throughout the day have a small portion of protein without fail.
Watch out your Refeeds
FYI, Refeeds are higher calorie days when you focus on surplus carbs intake intending to help you adhere to your diet. The main intention is to enhance the performance and not to allow bodybuilding enthusiasts to eat as much as they can. It is a good idea to opt for reefed in the following conditions:
- You have consistently lost weight for 4 weeks
- You feel fatigued and lethargic
You may consume a combination of fat and carbs or savor carb-focused meals so that you feel energized to start fat-loss again.
Choose Strength over Cardio
Excessive cardiovascular exercises lead to fat-burn but may also make you lose additional calories. However, if cardio comprises your strength training, you should rethink your strategy. We already live in a stressful environment and adding more stress to the system by performing draining, high-intensity cardio while maintaining your gains does not make any sense.
Take the Best Bodybuilding Vitamins
As you work so hard to build the body of your dreams, compromising over bodybuilding vitamins consumption is undervaluing your efforts. If you don’t know what’s right for you, you may ask your trainer or explore one of the best bodybuilding supplements store and find your match.
Daily consumption of such mass gainer supplements, fat loss supplements or another supplement will help you in meeting your body goals with necessary nutrients essential for any said purpose. You will witness better changes in your body once you start taking them.
Sleep More and Manage Stress
Not just because you use the best fat burning supplements or work hard to build muscles that you should have proper sleep, it is essential and important for everyone.
Sleep and stress management enhances the quality of life and they become important suddenly when calorie restriction is placed. Lack of sleep leads to hormone changes thus triggering hunger. Try to get at least 7 to 8 hours of quality sleep that keeps your lifestyle on track and promotes healthy living and positivity.
Keep an eye on the results
Slow and consistent fat loss is the key to preserve muscles. You should know where you stand after making efforts to maintain muscles and lose fat along. The following should be watched out:
- Track your body weight daily
- Take your body measurements at every two-week interval
- Take front, side and back progress pictures every two-week
Hoping that you find this read interesting, we would also suggest you check out one of the best testosterone booster for muscle gain too.