Here’s How To Lose Weight And Maintain Your Strength At The Same Time


Contrary to popular belief, dieting doesn’t necessarily include losing mass and strength. This is a common misconception that you need to forget about in order to reach your goal. That being said, the truth is that dieting and aiming to lose fat is not the ideal time to build your strength, but it is far from impossible.

To grow your strength while dieting, you need to pay more attention to keeping muscle than to losing fat. It might sound odd, but it’s the only way to stay strong when you’re on a diet. Besides, having a positive attitude can really work wonders for your motivation, which is especially true in this case since losing (and gaining) weight is much easier than building muscle. Your best approach is to definitely take things slowly. In other words, don’t rush the entire process, as you need time to retain your mass and lower your body fat level.

Of course, all of this is easier said than done. When people begin dieting after the bulking phase, they naturally start to feel weak. They believe that everything they have worked for so hard will be lost once they engage in the fat loss phase. What no one can deny is that the more calories you take in, the easier it is to get big. Naturally, you’ll feel stronger than you’ve ever been. The problem arises when you stop consuming large amounts of calories, as you’ll most likely have little energy and strength. You can feel like this for two reasons: you either dropped too many calories or you dropped them too quickly.

Now for the good part. You can actually maintain most of your strength. We’ve even seen people growing muscle while losing weight. Basically, you need to reduce calories in a smart way and modify your training in accordance with your personal goals throughout the weight-loss period.

This means that you can’t cut too many calories at once. Your body won’t have enough fuel to function properly so you shouldn’t be surprised if you feel weaker than usual. For instance, when you’re on a low-calorie diet, you don’t have to notice anything strange for the first 3-4 reps. Unfortunately, chances are that you won’t feel so well after those initial 3-4 reps. This is completely normal, as the body will use muscle glycogen after the ATP has been spent. Once the glycogen runs out as well, you’ll feel everything but strong.

Instead of quitting your diet, this is the time when you need to endure. You mustn’t allow these feelings of weakness, which are short-lived, to gain control over you. What you should do is continue dieting and wait for the weakness to pass. Mind you, you won’t feel much weaker than normal if you actually know what you are doing.

beautiful young sporty sexy couple doing triceps workout in gymIn order to persevere, you should follow some basic guidelines. For instance, protein intake should be 0.8-1 gram per pound of bodyweight, fat intake should be 20% of your daily caloric intake and the rest should come from carbs.

During the first week of dieting, you should completely eliminate junk, fast and processed foods from your eating program and opt for clean, whole foods. If you have lost weight, reduce the number of calories during the next week but remember that you shouldn’t lose more than 1.5 pounds per week.

As for training, you’ll need to make some adjustments to your workout routine too. The first thing you should do is change your training, meaning you should introduce new exercises and additionally stimulate your body so that it would know that you are still using those muscles. Secondly, you should train much harder when you’re on a diet than when you ate whatever you wanted to. Thirdly, you need to train more frequently. If you’ve been training tree days a week, you should now train five days a week.

The bottom line is that you have to work harder than ever before to stay strong while cutting calories. It’s also imperative to take your time and don’t be too hard on yourself. Good luck and stay strong!

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