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Ways To Get Cut Fast – If you exercise, then we know you want to get SHREDDED; aka Lean, Cut, Beauty, Definition and Muscle. I mean, who doesn’t want to have 6-pack abs to show off? The thing is, like everything in life, there is a right way and a wrong way to do it. This article will walk you through the best ways to lose weight while maintaining your hard-earned body weight. So, you can be like Bruce Lee, Arnold Schwarzenegger, or the new Bodybuilding Mr. Olympia faster than you think!
First, this article is a continuation of our previous article, JACKED – How to Get Big and Strong. In that article, we discuss your basal metabolic rate, muscle growth activities and nutritional concepts to manage your weight. If you haven’t already, I recommend going back to that article first to get the basics of what we’re discussing here. Then you will have a basic understanding of how to grow and build muscle mass, effectively.
Ways To Get Cut Fast
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This article will teach you how to maintain muscle mass while losing body fat. So you’ll look lean and toned like a pro bodybuilder!
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What most people want when losing weight is to lose body fat while maintaining, or increasing, muscle mass. This helps give a nice look that shows off the muscle you’ve already built. But, many times people have the wrong way of going about losing body fat which reduces their muscle mass.
First, in order to lose weight you need to eat fewer calories than you spend with your basal metabolic rate and daily activity, or exercise.
Your basal metabolic rate is the number of calories you burn without exercise, or at rest. This speed can be increased by increasing the weight of your muscles; as muscle is calorie dense compared to body fat. That means your body has to work to maintain your muscle mass where fat tissue just sits around. This puts pressure on your body to keep your muscles active.
So, if you want to gain or maintain muscle mass while losing weight, you need to give yourself a reason to stay. You can do this by putting pressure on the muscles, forcing them to be kept.
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So, if you want to gain weight, you just need to eat more calories than you use every day. However, if you are not promoting muscle growth, then the extra calories will be stored as body fat.
Our bodies are perfectly designed with only one purpose in mind…survival. So, our body systems work in unison to enable us to survive in the wild on our own.
Come to think of it, we weren’t meant to have an abundance of food throughout the day. This can be seen in our ability to absorb almost all the nutrients we eat and our ability to store body fat.
Our bodies were designed to be ready for fasting, or starving states. So everything we eat is absorbed and what we don’t use is stored.
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Knowing this, we can see that storing excess calories as body fat is a necessary adaptation for survival. However, that doesn’t always fit into the current beauty goals of many people today.
Many people today want to lose body fat but keep muscle to look fit, or SHREDDED. The problem is our body doesn’t care what we look like. It just wants to survive. And, unless you’re properly fueled, body fat is more important to survival than muscle.
This is because muscles are energy efficient and vascular, or have blood vessels. These characteristics of muscle make it difficult to maintain compared to body fat; which stores energy that can be used for survival when needed.
This poses a problem for those who are trying to maintain their muscles while losing weight. But there is a solution…exercise!
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In general, losing weight is an easy thing to understand. It is just the opposite of achieving greatness. You just need to eat fewer calories than you expend every day.
Still, what do people do to lose weight? They eat less and start exercising more by doing a ton of “cardio”. This may work, but it’s not the best way for your health or long-term success.
If you exercise more, you need to eat more, or have a caloric balance, to adjust to the new workload. Otherwise, you won’t have enough energy to exercise as hard as you need to. Then you will lose muscle mass due to lack of nutrients.
Doing cardio is good for burning calories but it doesn’t have long lasting effects that go beyond 24-48 hours after training.
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Think about it…cardio burns calories today, muscle burns calories forever. That means when you do cardio you burn calories both during and after. However, the results will wear off within 24-48 hours, depending on the size. After that you will have to do another session to get the same results.
When you build muscle, however, the new muscle burns calories during the training session and every day thereafter as long as you maintain it.
Resistance training should be great enough to stimulate the muscle to grow or maintain itself. And your cardio should be done as high intervals. That type of cardio helps maintain muscle mass while burning more fat.
That type of cardio helps maintain muscle mass while burning more fat. For example, you can do a HIIT workout on a rowing machine or a run where you do 10 rounds of 30-second rowing outside, followed by 60-second rest.
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In general, it is best to use muscle recovery training that will cause growth in combination with intense cardio training, such as running sessions, to achieve the greatest calorie deficit.
How many times have you heard people say something like, “Weight loss is 10% training and 90% diet.”?
I’m here to tell you that’s not true. Not close! How is that possible? Diet has much less limitations than exercise. Plus, you don’t get the same adjustments from diet as you do from exercise.
Exercise influences your energy balance, muscle growth, hormonal changes, cardiovascular system, digestive system, central nervous system and much more!
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Let’s think of it this way… An elite athlete will look like an elite athlete even on a poor diet. However, a sedentary person will not get a 6 pack no matter what they eat.
Sedentary vs. Active “When it comes down to it, exercise is what makes people look lean and FIT.”
Sedentary people can lean but they cannot look strong without some form of exercise to create muscle growth. This is because diet does not influence your body as much as exercise and work do.
However, it almost doesn’t matter what an endurance athlete eats because their energy expenditure is so high that even if they only eat what we consider “unhealthy”, they will have low body fat. Assuming that caloric intake and energy expenditure are balanced.
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However, a person who is in caloric and energy balance, which means that they eat the same amount of calories they spend with their basal metabolic rate and any activity, it will be easier for them to lose muscle and gain body fat and healthy food.
Diet only plays a role in energy balance and performance but has little effect on your ability to lose body fat on its own.
Exercise, however, plays a major role in toning the muscles and reducing body fat. So, when it comes down to it, exercise is what makes people look slim and FIT.
Also, losing weight is as easy as eating fewer calories than using it for survival or exercise. This is true, but when you lose total weight in a caloric deficit you will lose muscle faster than you will lose fat unless you give it the right stimulus.
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If you stimulate your muscles to grow or at least put enough pressure on them to be maintained, then you will lose less muscle and body fat.
Also, your body just wants to live. So if you put pressure on your muscles where you need to balance by growing you will maintain muscle mass while using your body fat to balance the caloric deficit.
This is beneficial in two ways: by allowing you to maintain your muscle mass and burn more body fat than you would without exercise.
Now for this to work well, and allow for less muscle loss, you need to make only small, incremental changes over the long term.
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After you have built yourself up enough by eating enough to maintain your current workload, then you can start cutting calories to lose body fat.
You need to start by being in a 200-500 calorie deficit while training to start losing weight. After that, only drop another 200-500 calories after you stop working. I recommend that you start with a 200 calorie change, then adjust as needed.
This should happen while doing vigorous exercise such as strength training, athletic training or vigorous cardiovascular exercise, such as sprints.
Whatever you choose,
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