Getting LEAN the right way.
THREAD ⬇️
THREAD ⬇️
1) Appropriate calorie deficit.
Obviously this is a no brainer and the most important out of all these tips.
A 250-1000 calorie deficit per day is a good range to be in depending on how much fat you've actually got to lose.
Obviously this is a no brainer and the most important out of all these tips.
A 250-1000 calorie deficit per day is a good range to be in depending on how much fat you've actually got to lose.
A good rule of thumb is to shoot for a loss of 0.5-1% of body weight per week.
You'll be on the higher end of this if you're on the higher end of the body fat percentage scale.
Going any faster than these rates will increase the likelihood of losing muscle mass.
You'll be on the higher end of this if you're on the higher end of the body fat percentage scale.
Going any faster than these rates will increase the likelihood of losing muscle mass.
2) Train as if you’re building muscle.
When you’re dieting, it’s not the best time to be testing heavy singles or doubles.
They’ll just produce excessive neurological/systemic fatigue without enough overall volume to keep the muscle hanging around in a deficit.
When you’re dieting, it’s not the best time to be testing heavy singles or doubles.
They’ll just produce excessive neurological/systemic fatigue without enough overall volume to keep the muscle hanging around in a deficit.
Keep the majority of your volume on all lifts in the 6-20 rep range and within 0-3 reps in reserve (RIR).
This way you can still get enough overall volume without any excessive fatigue.
Think of your training sessions as a stimulus to maintain your muscle mass.
This way you can still get enough overall volume without any excessive fatigue.
Think of your training sessions as a stimulus to maintain your muscle mass.
3) Don’t push volume too high.
Because you’re in a calorie deficit, your body hasn’t got the same recovery abilities as it normally would.
Crazy high volume workouts aren’t the play. Get in the gym, stimulate the muscle and get out.
Simple and effective.
Because you’re in a calorie deficit, your body hasn’t got the same recovery abilities as it normally would.
Crazy high volume workouts aren’t the play. Get in the gym, stimulate the muscle and get out.
Simple and effective.
4) Use exercises with a high SFR.
Exercises with a high stimulus to fatigue ratio (SFR) provide you with a great stimulus without any excessive fatigue.
Therefore it carries over well and won’t negatively impact other areas of your training, which is a godsend when dieting.
Exercises with a high stimulus to fatigue ratio (SFR) provide you with a great stimulus without any excessive fatigue.
Therefore it carries over well and won’t negatively impact other areas of your training, which is a godsend when dieting.
Some of my favourites with a high SFR are 👇🏻
- Deficit stiff leg deadlifts
- Pause squats
- Tempo bench presses
- Pull ups/Chins
- Chest supported rows
Get the most bang for your buck!
- Deficit stiff leg deadlifts
- Pause squats
- Tempo bench presses
- Pull ups/Chins
- Chest supported rows
Get the most bang for your buck!
5) Don’t just perform super high reps
Why do people think doing sets of 20+ with a light weight burns fat or some bullshit?
Well it fucking doesn’t.
You didn’t build your size and strength that way, so it’s not the best way to preserve muscle when dieting.
Why do people think doing sets of 20+ with a light weight burns fat or some bullshit?
Well it fucking doesn’t.
You didn’t build your size and strength that way, so it’s not the best way to preserve muscle when dieting.
Stick to the heavy basics in the 6-12 rep range and sprinkle in some higher rep isolation work when you need it.
As I said above, train as if you’re trying to build muscle!
There's nothing flashy required.
As I said above, train as if you’re trying to build muscle!
There's nothing flashy required.
6) Carbs around your training.
Anyone who says you can’t eat carbs and get lean is a fucking idiot. I still eat 300g a day and around 150g pre workout to fuel my sessions.
Obviously the amount you can have will differ depending on your size and amount of muscle you carry.
Anyone who says you can’t eat carbs and get lean is a fucking idiot. I still eat 300g a day and around 150g pre workout to fuel my sessions.
Obviously the amount you can have will differ depending on your size and amount of muscle you carry.
But you shouldn’t be dropping carbs excessively low when you’re dieting if you’re used to eating a fair amount of them.
If you’re trying to maintain as much muscle as possible, base a lot of your carbs pre workout to keep your gym performance high and maintain muscle mass.
If you’re trying to maintain as much muscle as possible, base a lot of your carbs pre workout to keep your gym performance high and maintain muscle mass.
Want more fat loss tips?
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Price goes up soon.
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