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How can we prevent muscle loss as we are cutting?

Many of us are thinking of cutting and losing the fat from all the bulking the last year.

Or perhaps we have been lifting for quite a while and we are at a stage in our lives, especially as we get older where we would like to lose a couple of pounds after building for so long.

Yet when cutting/losing weight we are restricting calories, increasing cardio, and creating a caloric deficit.

The side effect of this is oftentimes muscle loss, and if we do not cut correctly we will lose precious muscle mass as we cut.

So how do we go about losing weight but at the same time preserving as much muscle as we can?

We would like to give you 7 easy ways to preserve muscle while cutting.

#1 Don’t Cut Too Many Calories this Leads to Muscle Loss

When cutting if we reduce our calories too much, our bodies will not only be burning fat for fuel but precious, hard-earned muscle leading to muscle loss.

The solution to this is to only reduce daily caloric requirements by 500 calories at the most.

Reducing calories this way allows your body to utilize fat stores while still preserving muscle.

You will lose weight slower BUT you will be losing FAT not weight, and this is the whole idea of a cut.

#2 Focus on Compound Movements

By sticking to compound movements you engage far more muscle fibers and therefore you are able to preserve more muscle and curb muscle loss in its tracks.

Examples of compound movements are:

Do not avoid isolation movements but focus more on multi-joint movements to allow your body to maximize its muscle utilization.

This has the side effect of telling your body that even with a caloric deficit your body still needs its muscle mass.

#3 Keep Your Protein Intake High to Prevent Muscle Loss

Another great secret to preserving the most amount of muscle while losing weight.

By keeping your protein intake high, coupled with lifting heavy and focusing on compound movements, your muscles will still have all the building blocks they need to keep their current size.

If you do not have adequate protein to sustain your current muscle size you will begin to lose muscle mass as your muscles will be broken down for energy.

Try and space your protein intake throughout the day for the best results.

Here are some great ideas to increase your protein intake.

#4 Keep Lifting Heavy and Maintain Strength

One way to make sure you don’t lose muscle while cutting is by ensuring you maintain your strength.

Now it is unlikely you will become stronger and if you are doing a longish cut then you may even become a little weaker, however, don’t let this scare you.

By lifting heavy and making sure you maintain your strength levels as best you can you will be telling your body it HAS to hold on to as much muscle as possible because the load is not decreasing.

You may feel you have less energy, be a bit more tired, etc. while in a caloric deficit but do your best to carry on lifting heavy.

#5 Eat Carbs Before Working Out

By having carbs before a heavy training session you give your body the fuel it needs to be able to perform and lift heavy.

This does not mean a stop at McDonald’s before hitting the gym!

Instead, fuel up on good carbohydrates so you are ready to hit the weights HARD.

On training, days account for the higher carbs in the morning by restricting carbohydrates the rest of the day.

Lowering carbs on non-training days also goes a long way to losing fat, but we will go more in-depth about that in another article.

#6 Get More Rest

As we discussed in our article “The only 3 things needed to build muscle” we know REST is one of them.

A 2011 study showed the effects of sleep deprivation on testosterone and cortisol (Stress Hormone) on otherwise healthy men. Testosterone went down and stress hormones went up!

Simply put, not getting enough (Less than 7-9 hours) sleep will:

And as most of us know testosterone is VITAL for maintaining muscle mass.

Thus by not getting enough sleep while cutting, we are sabotaging ourselves.

In a 2017 Study conducted by a Chinese University who used 10125 university students aged 16-30 found that those men who slept 6 hours and less exhibited poorer muscle strength than those who slept 7 hours or more.

We have shown you the importance of getting at least 7-9 hours of sleep per night.

Quite simply this means if you get enough sleep you will:

#7 Avoid Excessive Amounts of Cardio

Cardio is VERY important to optimal fat loss while cutting.

However, too much is of anything is never good.

Perform too much cardio and your body will be forced to start burning muscle as fuel.

Instead, use a balanced approach, reduce calories via diet, and then plan 3 to 4 cardio sessions per week.

HIIT cardio is far more effective at burning fat and maintaining muscle mass as it is anaerobic in nature.

But, steady-state cardio is also just as effective but limit it to a maximum of 20min.

Are you Ready to Start Your Journey Gaining Some Serious Muscle and Size? Then our  12 Week Progressive Overload Challenge is where you should be getting started.

training program

There is no other program like it out there for hard gainers, it has been scientifically designed with hard gainers in mind to help them build the maximum amount of muscle and size! You will be learning a muscle-building system that you can use for YEARS to come.

But even better than the muscle gain is the feedback we get from men about how the program has taught them to change their eating habits, eat to gain size, and learn a muscle-building system that works for them in the long-term.

So, if you are a hard gainer or just want to build muscle fast and are ready to make some changes in your life, this is the ONLY place you should start.  We will teach you exactly how to make the necessary changes in your diet and your training and how to keep building muscle “after the challenge” and most importantly you will be learning from someone who did it himself.

YES! I Want to Build Some Serious Muscle – Click Here

We all enjoy something sweet every now and then! Spoil yourself by trying out one of our delicious recipes!

Sharing is caring!

Are you Ready to Start Your Journey Gaining Some Serious Muscle and Size? Then our  12 Week Progressive Overload Challenge is where you should be getting started.
There is no other program like it out there for hard gainers, it has been scientifically designed with hard gainers in mind to help them build the maximum amount of muscle and size! You will be learning a muscle-building system that you can use for YEARS to come. But even better than the muscle gain is the feedback we get from men about how the program has taught them to change their eating habits, eat to gain size, and learn a muscle-building system that works for them in the long-term. So, if you are a hard gainer or just want to build muscle fast and are ready to make some changes in your life, this is the ONLY place you should start.  We will teach you exactly how to make the necessary changes in your diet and your training and how to keep building muscle “after the challenge” and most importantly you will be learning from someone who did it himself. YES! I Want to Build Some Serious Muscle - Click Here We all enjoy something sweet every now and then! Spoil yourself by trying out one of our delicious recipes!

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