Top 6 Tips/Ways to Build Muscle While Dieting or Cutting!!!

coach correct Doucet I'd be Pro masters kinesiology I am here today to tell you six tips to avoid losing muscle and or even building muscle while cutting or dieting so all of you all the time at some point are going to be interested in losing weight and being leaner for summer or vacation and picture photoshoot competition doesn't matter and a lot of you think you're gonna be losing muscle you need to use drugs or else you'll lose muscle it's not the case you can get ripped natural and there's just some important things you need to consider and to do to be able to do this and so that's what this video is about I'm not a doctor so you know if you're taking up an exercise program be sure to get the medical you know opinion of your doctor as to how much you can handle and all that good stuff alright so number six so starting off it's not really an order or some are more important than others but train the same way that you train when you were not dieting so a lot of people think oh I'm going on a cutting plan I need to now change how I train I am going to only rest fifteen or thirty seconds between sets I'm gonna get my reps up to 20 and I'm gonna just go for the pump and burn and burn off some fat because I want to burn off more calories in the waiting room that is the dumbest thing you can do ever that is just stupid if you do that you're gonna lose muscle the weight room is to build muscles cardio is for burning fat not to build muscle don't confuse the two don't take weightlifting and turn it into cardio I see it all the time so many people hire me and they rest 30 seconds between sets if you're only resting 30 seconds you can't lift any serious oh wait you're just kind of going through the motions you may as well sit at home and do push-ups and jumping jacks it's not gonna build muscle train the same way you train to get the muscle in the first place I did another video on top 10 scientific training training principles on YouTube a couple weeks ago check that out be sure to check that out just follow those rules you know with the time under tension rest between sets volume training each body part twice a week and so on if you do all those principles follow them you will be able to maintain the muscles you have and even potentially build while cutting okay number five only try to lose 0.5 to 1 percent of your body weight per week now 9 of you 90% of you do not know math at all so I'm gonna break it down further if you're a hundred pounds you should only lose 1/2 to one pound a week if you weigh 200 pounds you can lose 1 to 2 pounds a week if you weigh 300 pounds you could lose one and a half to 3 pounds a week now why is there a range the fatter you are or in the worst shape that you are the more body fat that you are the more you can lose without losing muscle so if you're extremely obese we call this morbid morbidly obese as in your double what you should weigh so if you're a 400-pound man and you should your ideal weight by your doctor says you should weigh 200 you're in severe danger of shortening your life you can lose more than 1% in this case one and a half percent would be fine okay but for the most part if you're above decent we'll call it decent shape like you're not like a hundred pounds overweight you're just like 50 pounds overweight er or less 0.5 to 1% I would strive to lose close to that 1% at the start of the diet and then as the week's go by it it's harder to diet cut it down to a half a percent so at first and and one more thing the first week you're going to lose more than 1% because you're losing water it's not muscle and it's not fat its water weight because when you consume carbohydrates for every gram of carb ue3 grams of water is stored as glycogen in the muscle so if you're reading even just 200 grams of carbs you're gonna have also 600 grams of water that's 800 grams that's almost 2 pounds right there you could easily start a diet and lose 4 5 pounds the first week and most of its water ok so don't stress out the first week if you lost a bunch of weight after that if you're losing more than 1 percent of your weight a week it means that you are actually overdoing it and can cut back on the cardio or basically eat more at a meal or add calories per meal ok so don't try to do it too fast the main reason I am so against bulking is because when you ball can you gain too much weight you then have to diet for an extended period of time so for example if you put 50 pounds in and you're on in your offseason you're gonna need to die for six months who the hell wants to diet for six months it's the stupidest thing in the world you do a show or diet in the summertime whatever you die you get in great shape then you eat like a freaking pig like a seven year old on a birthday party and eat cake and ice cream in all kinds of [ __ ] pizza and french fries and then you gain 50 pounds and you say oh I gotta live life it's about balance balance isn't about like a piece of [ __ ] for six months and then eating just broccoli and tilapia for six months that's insanity eat the same kind of foods year-round just eat a little bit less when you're dieting that's my diets are the same I eat the same all year and just eat less when I'm diving okay I might allow myself a couple cheats a week when I'm not dieting and what I'm dieting I don't so it's basically that simple to lose one pound of fat a week you need a 500 calorie deficit per day so whatever you're eating now if you're maintaining your weight you need to get rid of 500 calories you have two options you can eat 500 calories less or you can burn off 500 calories more three options you could burn 250 calories off with cardio or any 250 calories less than for a total of 500 if you do that you're gonna burn one pound of fat a week so those of you who are needing to lose two pounds a week that's a thousand calorie deficit that's pretty extreme unless you're eating like a pig if you're a girl and you're only eating say 1500 calories to start with it's gonna be very hard to cut down to 500 calories a day to lose 2 pounds of fat a week so think about it if you're 50 pounds overweight you're not gonna get ripped in six weeks stop thinking about about it and don't think you're gonna fast any one meal a day and then that'll help you're gonna lose muscle okay this is all about maximizing muscle growth while dieting here okay this is the important stuff so do not lose too fast that's key do not get the fat and bulk up in the offseason don't be shredded don't be 5% body fat year-round but go to a respectable amount maybe gain 20 pounds then if you lose 1 to 2 pounds a week if you're only 20 pounds to lose that's only gonna take 10 to 20 weeks it's more reasonable than 50 pounds in your crash dieting you lose all that extra muscle that you think you built bulking disappears as you cut to the extreme number four avoid hit cardio a lot of you are gonna start to baby it's not gonna burn more calories doing moderate intensity cardio for a half an hour is going to burn more calories than hit cardio for 30 minutes I have tried both I am in a elite level bike rider I have thousands of dollars worth of equipment that measures wattage watts per kilo ratio the heart rate every dynamic you can think of I've done the hit cardio and I've done just riding at a comfortable pace and I looked at the calories burn and I burn more moderate and the hit is way harder so you're going way harder you're burning less calories also hit courteous for elite level training if you're just an average Joe Schmo and you do hit cardio you're not gonna recover from is too hard it's too intense then you have to go into weights to you strain doing some sprints running and then you have to go do squats the next day or later you can't recover from both you're gonna be diminished abilities to train hard in the weight room which is going to take away from your ability to grow muscle so hit cardio will ruin your chances of growing muscle while dieting it sounds counterintuitive hit cardio people have said you know it burns more calories it burns more calories in the after part of the it does in it's like 30 calories more I mean what is 30 if I do an hour of cardio and I burn a thousand calories and I really worried about the 30 cover calories that I'm burning extra in the recovery period when I'm in oxygen debt and then it's not worth it's insignificant it's like worrying about how much salt you put on your rice and saying oh my god it's gonna make me fat cuz I'm gonna hold more water it's not making you fascist what it doesn't count okay so remember that no hit cardio okay moderate intensity allows you to recover number three eat protein five times a day so this is why fasting and all this doesn't work if you fast you're not eating five times a day you're eating probably two or three in a six-hour window maybe an eight-hour window this is what happens as soon as you eat your body gets the stimulus for growth and muscles start growing think of it as you have a group of carpenters ready to build your house as soon as you eat protein it's like the Carpenters are staying there like oh look the nails and the wood are in let's build a wall if you don't eat protein they're all sitting there thinking oh man let's just relax some day they'll give us oh the fast is over in 69 now let's get to work people like yeah but it helps the growth hormone it doesn't do it enough to make a significant difference you can't just prove cause and effect just because fasting increases growth hormone levels doesn't mean that those growth hormone levels lead to increase muscle growth if you don't have any building blocks it doesn't do anything oh it'd be like well I'm gonna hire a hundred carpenters to build my house faster but there's no material you need cement and wood and nails hammers they're just sitting there a hundred guys it's not doing anything I'd rather have one guy working with a hammer and a nail and wood and able actually work then a hundred doing jack [ __ ] okay it doesn't work you need five protein meals a day oh but how could you diet five meals there's so many calories a meal can be a can of tuna a meal can be two Greek yogurts that's like a hundred calories it could be a cup of Greek yogurt 140 calories it could be a hundred grams of chicken hundred thirty good calories it doesn't need to be a freakin hamburger or a cup of rice in addition to that just some protein some cottage cheese some tuna some salmon it just it could be three normal meals of say 500 calories and two meals of 200 calories that's only 1,900 calories for most men that's a strict severe diet okay so do not think you can't eat five four meals a day most people eat breakfast and lunch and supper and then they eat a snack at recess time talking about in school and they eat before bed and have chips and pop and can five meals is not a lot so eat five meals a day to maximize protein synthesis if you don't eat five meals a day eat four that's the next best level if you don't need four have three if you get under three you're not eating enough at least with three it's not so bad law of diminishing returns the more meals you have the less they're effective six isn't better than five seven is in better than six five is slightly better than four not a lot but slightly and we're talking about cutting and building muscles so do it maximize your growth why not when you can number two avoid empty stomach cardio Oh avoid empty stomach early but that's what I do when you skip breakfast and do cardio your again it's like your carpenters are sitting there thinking when is this dude gonna buy us some wood and some nails and a hammer it's we're sitting here waiting while he does empty stomach cardio well give him some protein then go do your cardio now this is what studies have shown if you do empty stomach our cardio you're not going to be able to perform at the same level intensity duration time as if you eat first so take two people mean you we both go do cardio you're in an empty stomach I just ate breakfast I'm gonna go faster longer and harder than you because I have fuel in my body to do this if you just skip breakfast and go do it you're gonna go through cardio you're probably walking on the stepper 50 steps a minute walking the dog this is grandma cardio I'm talking about moderate intensity cardio not hit martyr but not grandma pace okay some decent level cardio you can still talk but you're tired okay just do it like that I don't stay heart rate that goes some people have bradycardia some tattoo kardea maximum heart rates are different different levels of training different environments if you had a pre-workout or not it's gonna affect your heart rate so I can do a whole video and I think I may have on heart rate and so yeah I did check it out that heart rate okay so be sure to eat breakfast because you will burn more calories oh but if you do it fasted you burn a higher percentage of fat then cut whatever it doesn't matter because in the end of the day we all know calories in versus calories out whoever's in the greater deficit will burn more fat okay if you eat before breakfast maybe you burn less fat during the exercise but when the exercise is over guess what you're not eating because you just help breakfast you did breakfast than you did an hour of cardio now you're not eating you're continuing to burn more fat after the exercise just took place you do empty stomach cardio and you'd go do your cardio you burn more fat during the cardio sure a little bit more during then guess what happens after after you eat and then guess what you burn less fat then it balances out the body is not stupid we have extreme levels of sophistication homeostasis the body understands how to balance fat and not fat and from an evolutionary point it's not advantageous to be 5% body fat the higher your fat the better a slow metabolism is better because you need less food to survive and you will if say there's no food for 3 months in the winter if you're fat you're gonna survive the skinny dude is gonna die off because there's not have any body fat to live off of ok makes sense number one final reason limit cardio to the least amount that you need to do to get the desired results by that I mean don't start off with an hour a day because maybe you can lose just the diet alone with the minimum amount of cardio that you're doing it's enough to cause the weight loss to where you want it to be save the cardio from when you don't need it so 1/2 to 1% week want to lose two pounds week two you lose two pounds week three 1/2 wait for one time okay now it's time to add some cardio thirty minutes a day back to two pounds two pounds then one and a half pounds then one pound hmm let's bump it up 45 minutes back to 2000 then bump it up so you keep bumping it up when you're burning at this to slower rate if you started at two hours a day where do you go from there you're gonna be doing five hours cardio by the end of the prep not fun too much cardio you won't be able to recover it remember progressive overload if you are not super fit and you just start doing 60 minutes of cardio a day your legs are gonna be tired and when you go train legs and your legs are tired you're not gonna lift this heavy or as hard and the results will show and you losing muscle as you diet dieting is a hard time to build muscle it's much harder than in a calorie surplus when you have tons of energy okay but if you follow these rules you can definitely get there okay you may not grow muscle but you won't lose it and that's the plus because then after the cuts over and you eat normal calories and you don't bulk up you just put back on the 20 pounds or so that you lost you will then be able to gain more muscle hope this helped check out my basically my website it's Greg do SATCOM this is for coaching I have all my various plans 80% of my clients are not bodybuilders I get a thousand messages per week 1000 okay do not write this much stuff and think I'm going to read it and respond the response is gonna be check out my website Greg do SATCOM if you want to hire me for coaching I am NOT here to spend one hour at 105 hours a day answering questions for free I do my best answer on YouTube it's part I work 10 hours a day I try to cap it there I don't want to over burn myself out from work okay so please I do this for a living hire me if you need me to answer questions we do phone consults email questions whatever I train you will the whole thing is there it's all on my website please subscribe like this video and till next time

Channel: Greg Doucette

Views: 485,312

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Length: 18min 33sec (1113 seconds)

Published: Fri May 24 2019