HOW TO MAINTAIN MUSCLE WHILE LOSING FAT – TOP 5 TIPS

oh how you way too tall for me okay that is better what is going on you guys so as you guys know I am currently doing a little mini cut I like to call it a mini top because I don't really have a date on when I'm going to stop cutting I'm just kind of doing this for myself to get back to a comfortable weight where I feel confident and good in a bikini and in my clothes because for a while there I was starting to feel a little bit like sluggish and heavy and whatever so I'm doing a little mini cut but I have been working my butt off to put on some good quality muscle some lean muscle mass and I will not let this cut burn my muscles so like I'm going to make sure I do everything I can to maintain the muscle that I worked so hard to put on during this cut so this has been a question that I have been getting a lot and it is how do you maintain your muscle when you cut how do you make sure that you're not going to lose muscle as you do your cut so I'm going to cover that topic today I'm going to do my top 5 tips for how to keep your muscle while cutting and let's do it BAM ok so number one make sure you're eating enough protein like nutrition is so key it's one of the two most key things in this topic so keeping your nutrition on point but I'm going to go more in depth on that later so eating enough protein so make sure that you're eating enough protein for what you estimate your lean body mass to be a good little rule of thumb is to kind of do like one gram of protein per 1 pound of bodyweight makes a little bit less than that so like right now for example I am about 138 36 to 38 pounds and my macros are well my protein was at 135 but since I've gone vegetarian instantly super hard hit that number so naturally have probably been eating around 125 which is still probably fine it's probably the lowest I can go for maintaining my muscle so I would recommend stick to around 10 grams difference so like a gear 125 pounds I would stick to 125 being your top number and under to changing your lower number for protein keep your protein in that range and as you lose weight you can kind of modify that so like as you get back if you are now 115 pounds ewoks in town maybe have your protein be 105 to 115 so that's kind of a good little rule of thumb but like I'd like and I didn't say this but everybody is different so dokgo and take what I say like literally and eat a hundred of 50 grams protein like you really have to do self assessment and that's where hiring approach could be so helpful especially if you're doing this for the first time because if you have no idea about macros and never cuss before it can be like it's an investment I know it's expensive but it could be wonderful set you up for success in the future when you do it on your own so I highly recommend getting a coach but get a good coach don't get a coach that's going to make you do a million hours of cardio and cut your carbs like down to nothing and that's going to burn your muscle bit okay next point by the way you guys I accepting clients right now so if you want to hire me as your coach I'd love to have you but that's not the point of this video point two so I did protein my second point is this is this is an opinion and you can argue this for or against but I strongly believe that fasted cardio is literally the depth to your muscles if you think about it you wake up from eight hours of sleep you haven't eaten eaten for eight hours who knows how much longer before that like what time you had your last meal before you went to sleep so you haven't eaten in a long time your body is fasting right it's like got nothing in it so you wake up and you do an hour of cardio on an empty stomach now just logically what does your body's have to use for energy when you're making it do cardio on an empty stomach after you haven't eaten for 810 hours what do you think it's burning you guys do you think it's burning purely fat no it's not burning purely fat yes it's burning some fat but you better believe it's burning your muscle also so I highly recommend that you do not do fasted cardio ever like maybe maybe you should do it if you're prepping for a show and you have to get the blackk pounds off it's like two weeks out before your show maybe like maybe but otherwise just don't do it at least have something in your stomach a protein shake a banana you know just something in your stomach to save that muscle because like you better believe it bringing that and I can go more into a more in-depth scientific explanation of why I don't think fasted cardio is good for you and your fat loss but that's a whole different topic and maybe I'll do that in another you comment below if you want me to do that in another video but that's my second tip third tip is do not cut your carbs like drastically your muscles need carbs they need cards to live they need carbs to grow they need carbs in general they need carbs to maintain so a big mistake that you can make if you're not sure how to cut properly is just to slash your carbs like down to almost nothing or to cut carbs completely that will absolutely destroy your muscles so what I recommend doing a carb cycle instead a smart carb cycle where you have you start out your cut with your carbs really highs you have room to work with and buy really high I mean mic up in the 200s at least sit to hundreds of Soloway who could a good goal to have and it will give you enough time to work with those carbs to like really lose the fat that you want to lose and not go so low that you are affected with your like your life is affected negatively and by that I mean like your your brain is the muscle that uses the most carbs in your whole body your brain and if you don't eat I think it was like your brain meat armen your brain needs like a certain number of carbs to work properly like if you have less than that number your brain waves are altered it was like this awesome scientific study that they did so my point is don't cut your carbs too low your your muscles need carbs to survive and you can lose that more effectively with the carb cycle than with cutting carbs drastically this is how I do it I do like three low-carb days with the medium day and then two low-carb days three four five okay so you do like to do like three days low-carb then a medium two days low and then a high so your body is not used to the amount of carbs that you're getting and I'm going to do another video on that on the science behind that but just for now I would recommend doing carb cycling instead of cutting your car fourth tip is you can take supplements that will help save your muscle during your cut such as BCAAs and l-carnitine and I love taking creatine when a cut that's a controversial thing because a lot of people especially women are scared of creatine because they are scared to hold water or get too manly or whatever the heck they say but I know much more in depth on that topic in my supplement video and now I have two sub women's videos out that I'm going to direct you to the first one that I made with Ryan it's called how to take supplements and I will link it on the screen right here for you also below in the description box but for now I would recommend you take BCAAs l-carnitine a creatine if you want I do and then obviously if you don't get enough protein with your diet you could add a protein supplement and using those supplements will help save your muscle and help your body use your fat cells for energy instead of your muscle cells and so if you are like dead set on doing fasted cardio please please at least drinks and BCAAs please for the love of muscle okay fifth tip and last tip is don't stop lifting heavy if you think about it logically like if you've been lifting I'm just going to use your bicep curl by offense for example if you've been lifting 30 pounds 30 pound dumbbell curls all through your bulk and you decide to start cutting so you think okay I'm going to lift with 15 pounds instead of 30 pounds why why why why would wears it if you hat because what you're telling your biceps is biceps I don't need this muscle anymore because I'm not lifting 30 pounds anymore I'm only doing 15 and we're in a club caloric deficit and what is your biceps going to think I don't need this muscle anymore I'm going to lose it because obviously I'm not lifting 30 pounds anymore I'm just lifting 15 and we need to save as much energy as we can and what am I going to do by muscle by muscle that's what your bicep is going to do okay so at least like I'm all for doing higher reps and stuff but at least do like one set with that heavy like weight that you've been lifting don't let your strengths die because when you let your strength die your muscle will follow yeah okay I think that's it guys I'm one of those videos to be like very short informational so that is also I noticed a comment on my youtube channel asking me to please reply more to your comments and that makes me feel so guilty I'm sorry I'm sorry and I promise you guys that I will do more to respond to you I read all of them I just get very busy and carried away so but I'm making a promise to you that I will try to get back to as many people as I can on my comments so I apologize thank you for bringing that to my attention and I will see you guys next Monday Wednesday and Friday at 5 p.m. Pacific time here on my channel [Music]

Channel: Katie Corio

Views: 534,894

Rating: 4.6700063 out of 5

Keywords: lvft, teamlvft, 1upnutrition, 1up, athlete, katie, corio, cutekatiebug, bodybuilding, arthritis, powerlifting, powerbuilding

Id: QwUz48qGGoQ

Length: 11min 20sec (680 seconds)

Published: Wed Jul 12 2017