Don’t decrease calories by more than 15% below your maintenance levels. .........This is one of the keys to maintaining all of your muscle mass during a fat loss phase
Do not stay in a caloric deficit for longer than 5 consecutive days............. Staying in a caloric deficit for too long leads to a slower metabolism, less glycogen (stored carbohydrates in your muscles that are crucial for athletic performance), and without fail, losses in lean muscle mass.
Focus on force output during your cardio workouts. Many so-called fat loss “experts” love to say, “You shouldn’t output a lot of force during cardio. ...........You will fatigue and have to stop before you burn enough calories.”
It’s no secret that a great way to integrate higher intensity cardio into your routine is high intensity interval training (HIIT).......... The problem is that there is so much confusion about how to perform HIIT properly, and what work to rest ratios provide maximal results.
Resistance training is of the utmost importance in any fat loss protocol........... However, there are just as many misconceptions about how to properly weight train for fat lass as there are about performing cardio for fat loss.
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