How do you avoid losing muscle mass during a wound?
In bodybuilding, cutting eliminates fat and water while preserving muscle mass. In general, the cut begins after a period of gaining mass in order to bring out all the muscle fibers hard earned when approaching a fitness competition, for example. Remember that if it's just getting clear abs in the summer, we'll use the term food rebalancing or weight loss. In fact, the cut has a purely aesthetic
purpose for the competition scene and does not cause anything beneficial to health. It is also for this reason that the cut is carried out for a temporary period and the obtained body cannot remain normal throughout the year.
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If you have decided to start cutting for competition or other, you will have to follow a specific diet and proper training in order to get rid of fat stores stored in the body as much as possible. In fact, it is naturally impossible to maintain your lean muscle mass because you will necessarily lose little. So the goal is to limit this loss as much as possible in order to avoid jeopardizing all your efforts during the
year. Rest assured that fat and muscle loss is inevitable! Thus, a successful cut is not an easy thing and it is a delicate moment to manage as it only takes a few mistakes to regain all the lost weight and muscle mass loss and you find yourself completely tired due to the lack of muscle recovery. Wounding plays a lot in the mind and it is important to maintain a certain behavior so that nothing is broken. We'll show you some tips to avoid losing as much muscle mass as possible during a wound.
Eat enough protein
Protein has been shown to help maintain muscle mass and recovery (1). By definition, they are important in helping you maintain muscle. So we recommend that you limit your daily calorie intake, weigh your food and make sure you have enough protein in your diet. For a successful cut, you will have to reduce the amount of calories you eat in order to create a deficit that allows your body to utilize
your fat reserves. You can limit yourself to 2 to 2.5 grams of protein per kilogram of body weight. In this reduction in intake, care must be taken not to lower the protein dose. If you find it difficult to eat enough protein during the day, supplements such as whey protein can help you meet your protein intake. As you understand, the amount of this macronutrient should not be reduced.
Maintain fat intake
Fats are a macronutrient that can be of benefit to the overall good health of the body. Be careful, however, to favor good sources of fatty acids such as unsaturated fats. We often hear that it is necessary to remove fats because they contain calories, but eliminating fats is a huge mistake. Good fats help the body maintain an optimal hormonal level and play a key role in building muscle and burning fat. So you can reduce the fat intake but try to keep at least 1 gram of fat per kilo of body weight so that the body can function properly.
Carbohydrates can be the fuel for regulation and thus of the muscles and brain. Carbs are the only macronutrient you'll need to cut back on to lower your calorie intake, find out how to estimate your calorie need for a cut in bodybuilding. Be careful, however, that you don't ban them as they are essential to help you maintain a high metabolism to burn fat better and maintain enough energy for intense workouts. Depending on your goal, you can reduce them as your pieces progress according to the competition set. To get visible abs during the summer, there is no need to block carbs.
Maintain a certain intensity in training
We often hear that when cutting, you have to stop doing bodybuilding or reduce the intensity at the expense of cardio. This is a big mistake! So there is no need to change your training program or reduce the loads by doing sets of 20 repetitions for example. You simply risk turning your weight training sessions into cardio sessions, thus accelerating muscle loss. We recommend that you stick to your workouts and sets, trying to keep your workloads as high as possible even if it's hard. This is to maintain your strength and muscle as much as possible! Cardio exercises can be added depending on your level of dehydration and your goal, but your main exercise should not be in danger of getting a completely flat physique.
Be patient before starting the wound!
Pieces not prepared at the last minute! So it is important that you prepare it carefully and in advance so that you have enough time in front of you. Wanting to lose weight and fat very quickly is not the answer to successfully losing weight. If you lose weight too quickly, you may lose a lot more muscle than you expect, and that's really bad news. The cut shouldn't be too long either, and obviously the time will depend on your current physique. It is perfectly normal to lose a lot more weight during the first weeks of cutting than at the end of the week because your body will easily get rid of the fat, water and glycogen. For example, you can easily lose up to 2 kilograms in the first week, 1 kilogram in the second week, 500 grams in the third week, and so on.