Fastest Way To Lose Weight

How To Burn Fat, NOT Muscle (3 Science Backed Tips) | Ft. Dr. David Gundermann

How To Burn Fat, NOT Muscle (3 Science Backed Tips) | Ft. Dr. David Gundermann

How To Burn Fat, NOT Muscle (3 Science Backed Tips) | Ft. Dr. David Gundermann

The hardest part about burning fat and getting lean?

Keeping your hard-earned muscle mass and strength in tact while you drop weight!

If you drop weight too quickly, or lose weight the wrong way, you end up looking weak, flat, or worse, skinny fat – the unattractive result of scrawny arms and legs with a still pudgy midsection.

Bigger muscles help you look and perform better, give you an athletic shape and help support a healthy metabolic rate, ensuring you avoid hitting a dreaded weight loss plateau.

Dr. David Gundermann here from Blue Star Nutraceuticals and today I’m going to share 3 science backed tips to help you burn the most amount of body fat, without sacrificing your hard-earned, metabolic muscle, along the way.

This is How To Burn Fat, NOT Muscle!

When it comes to maximizing fat loss while preserving lean muscle; whether you build or lose muscle is determined by the balance between muscle protein synthesis and muscle protein breakdown – the following 3 strategies will help ensure you keep your muscle building odds balanced in your favour.

Strategy #1: Pump Iron
Although running on a treadmill can help you burn some extra calories and can be good for your heart, cardio alone is not going to get you the body you desire.

In order to keep muscle, you should be focusing on maintaining heavy resistance training, even while dropping weight, and working hard to maintain your strength as long as possible.

The majority of your training should consist of heavy compound movements, within a 5-12 rep range, this will allow you to maintain strength and performance as long as possible while losing weight, and help to trigger the greatest MPS response in the shortest amount of time in the gym.

For example, some lifts you should be performing include: squats, deadlifts, bench press, overhead press, and rows to name a few.

Perform these resistance training sessions 3 to 5 days per week and continue to aim for progressive overload (increasing weight and/or volume) in your workouts as long as you can.

This will ensure you’re providing consistent stimulus to your muscles and prevent the loss of your metabolic muscle as you lean down.

Strategy #2: STOP Starving Yourself
Contrary to what you, or the latest social media guru might have you think, you should never be starving yourself on a diet to lose weight.

Dropping your calories too low, too quickly, virtually guarantees you will lose a lot of muscle while trying to burn off that stubborn body fat.

Instead, you should be eating in a modest calorie deficit, combined with the resistance training we spoke about earlier to help you chisel out that midsection.

So how do you know if you’re dropping calories too quickly?

As a rule of thumb, you should be losing no more than 0.5% up to 1.5% of your total bodyweight each week.

That means if you’re a 200Lb guy, you should only be losing between 1-3Lb of weight each week. And, you’ll notice, as you decrease weight, that number decreases as well.

Lose any more than that, and you’re dropping too quick, placing your precious muscle mass in jeopardy!

Strategy #3: Consume A High Protein Diet
Protein is made up of amino acids which are the building blocks of muscle and recovery.

Protein helps keep you feeling full longer than carbs or fats, and has nearly double the thermic effect of food (TEF) of carbs or fats. Which just means your body burns twice as many calories digesting protein as it does for carbs or fats.

So not only is protein good for your muscles, it’s great for your body sculpting, fat burning results as well!

Most experts agree that active males, performing resistance training 3-5 days per week as we already discussed, should consume around 1g of protein per pound of bodyweight each day.

That means a 200Lb man should be eating about 200g of protein a day in order to preserve muscle while dropping weight.

To get in 200g of protein, you could have 6 chicken breasts throughout the day, 7 cans of tuna, or 50 egg whites, and set timers for every couple hours throughout the day to make sure you’re eating, but that can be a difficult bite to chew for even the most disciplined man among us.

That’s why millions of men, with actual lives to live, rely on the quick, convenient benefits of a tasty high quality whey protein shake to help achieve their protein needs.

For example:
Breakfast – Egg Omelette
Snack #1 – Shake
Lunch – Chicken Breast Sandwich with veggies
Snack #2 – Shake
Dinner – Steak, Potatoes & veggies
Snack #3 – Shake

Until next time, keep getting better!


#BurnFatNotMuscle #Science #BetterByDesign

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