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Restricting Calories And Reducing Strength. 

What to Expect?

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When you’re cutting calories, what can you expect? You’re going to lose fat, but how can you keep your strength and muscle when your body is trying to burn them up for energy?

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First, strength doesn’t NEED to reduce during a diet. It’s a risk, but muscle mass can be maintained with a combination of protein and resistance training. This is why we don’t JUST do cardio during a weight loss diet.

Second, proper carb feeding is going to be important to support your best performance. Excessive restriction of carbs is a key player in muscle-wasting during a calorie-restricted diet, so proper high-quality carb choices are a great way to support muscle and strength.

Obviously, normal health and wellbeing factors are important. Sleep, for example, is always crucial. However, normal concerns like vitamins and minerals are more important since your overall intake will be lower and your diet needs to be more nutrient dense, because you’ve got less total feeding.

One of the key changes to support muscle and strength during a cut is to reduce training VOLUME while keeping INTENSITY at a good level. If you switch down to low-weights during a fat-loss diet, you’re not going to stimulate the muscle-sparing associated with heavy resistance training.

On the other hand, using too much volume is likely to over-stretch your limited recovery resources. Recovery is limited on a weight- and fat-loss diet, so you’re going to need to match your training work to your reduced recovery. Overtraining is a risk factor for injury, illness, and reduced performance – meaning muscle loss risk increases!

Taking care of your nutrition and training and you’ll be able to lose fat, stay strong, and support your muscles all at once.

Olly
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If you want me to coach you through 12 weeks of industry-leading nutrition and training plans for fat loss and lean muscle mass gains then, then click button below and sign up for my ART 12-week body transformation program.

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