Losing Fat & Cutting, Without Losing Muscle

The art of cutting, losing body fat without losing muscle mass. Learn how you should eat and train if you want to keep your lean muscle mass and lose that excess fat!


In order to lose body fat we have to have a reason as to why we want to achieve this goal, is it (a) Make you look good (b) Health benefits (reduce heart disease, lower cholesterol etc) (c) Holiday/Vacation (c) Competition (d) or just to see if you can.

There are many reasons why people choose to get to a low body fat percentage, but to achieve your goal in a half-hearted fashion will not work. Remember that the body likes to be at a set point of body fat and will try everything it can to maintain this set point, the main way that the body achieves this is by slowing the metabolism down, or by holding body fat and using muscle tissue, the body is clever and it has evolved over thousands of years, so were not going to trick it into change over night.

You have to plan your life around wanting to change, your aim must be clear and precise as to why you want to do it, you must set a date to start, tell your friends/family that you are going to do it, and that you are going to start on a certain date, you will need the support from the other people whilst you are embarking on this new regime. It is not easy to achieve a low body fat percentage and you must be 100% committed to your aim.

Setting Goals

Write down the reasons as to why you want to achieve this aim, i.e., “I want my body fat to be ...X...” But be realistic, you wont achieve a 15% reduction in a few weeks.

By writing down your aims you have made a statement and setting yourself a goal, and get rid of any thoughts of “I wish I was…….etc. Your statement now is I will loose “X” amount of pounds in “Y” amount of time. Set goals that are ambitious yet achievable. You might not know how far you can go in losing fat, so find an example like in fitness magazines, you might of seen the before and after pictures of people who have been losing fat for a while, and pin it on your wall for inspiration.

Now you have written your goals down make copies and hang them everywhere you see them regularly, i.e. bathroom mirror, refrigerator door, inside the car, just to reinforce what you are about to achieve, Remember that there will be set backs, but you will be able to get back on track because remember “you are going to achieve this”.

Male fat loss

The RPE (Rate of Perceived Exertion) is a means of determining how hard you are exerting yourself, including physiological and muscular strain.


Restricting calories does not work, your body has safety mechanisms which will work the other way and store fat, an enzyme called lipoprotein lipase is the enemy in trying to lose fat, it slows the metabolism and makes you store fat as a last resort for energy, and on top of that the body then gives up our muscle tissue for energy, you will lose weight but the wrong weight, Muscle is 70% water so on the scales you think you are doing well but it is muscle and water that has gone and considering that muscle burns calories this then further reduces your metabolism, when you come off the diet you will gain back every ounce of the fat you had and some more for “insurance” in case you do this again, so now you can eat less and still get fat.

Meal Frequency

You must eat regularly which means never go more than three hours without eating food, which means that you will be having six or seven meals a day. You won’t be eating any more calories than you need but all you have done is spread the calories evenly over the day, this in turn increases the metabolism, stops craving, and stops the highs and lows of blood sugar. You will have more energy and less hunger pangs, the food will be more easily digested and you will create a metabolic environment that supports healthy fat loss and muscle gains.


When trying to lose body fat we have to eat less then our body requires in the day to create a “negative balance”. Instead of counting every single calorie that you eat, we go about this differently we count portions, and a portion is the size of the palm of your hand, or the size of a clenched fist. This is a basic easy way to eat your food. Without the right foods you will not see results, food and training is the key.

Food Groups

Essential Fatty Acids (Omega 3 and Omega 6)

 The quality of health reflects in large measure the quality of the food we eat. Research has identified 45 essential ingredients. "Essential" means; we absolutely have to have them to live and be healthy. Our bodies cannot make them from other substances. We must therefore obtain them in their natural state from the foods we eat (or from food supplements). Deficiency of any of the essential nutrients has to result in deterioration of health. Large scale nutritional surveys have shown that over 60% of the population are deficient in one or more essential nutrients.

Of the hundreds of fatty acids found in nature, about 20 are common to human food, and two are essential to human health - the essential fatty acids - EFAs. It is a fact that many of the classic degenerative conditions (cardiovascular disease, some cancers, diabetes, MS, arthritis, PMS, osteoporosis, sterility and miscarriage, schizophrenia, depression) are fat-based and have a proven link with nutritional deficiency.

The Omega 3s are known to play a key role in maintaining a healthy immune system and protecting against everyday pollutants. Harmful processed oils and margarines block the activity of EPA and DHA in the body and are directly linked to the upsurge in many of today’s major diseases.

Abdominal exercises

Don’t think that you need to exercise every day to achieve your goals, you don’t, and we still stick to a routine of exercise

Omegas 3s in particular are required for normal brain development. In the adult, Omega 3s are required for visual, brain and nerve, adrenal and testis function. Clinical studies indicate that Omega 3s bring a sense of calmness because they interfere with the production of chemicals that the body makes in response to stress. They seem to improve the condition of those suffering from schizophrenia and the behavior of juvenile delinquents resistant to counseling.

EFAs stimulate metabolism, increase metabolic rate, increase oxygen uptake, and increase energy production. They also stimulate the process of oxidation because they attract and somehow reversibly react with or activate oxygen. People who begin to take EFAs when they have been deficient feel an increase in energy levels. Athletes and others appreciate finding that their muscles recover more rapidly from exercise fatigue.

The Omega 3 essential fatty acids include alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA).

The richest food source of ALA is flax seed (linseed oil). EPA and DHA are found in fish oils such as cod liver oil.

The Omega 6 essential fatty acid itself is called linoleic acid (LA) and it is found in most seed oils. The body converts this to gamma-linoleic acid (GLA). GLA is ultimately responsible for the production of two other prostaglandin series - PG1 and PG2 which are essential in the production of reproductive hormones, maintenance of healthy skin and regulation of blood pressure.

Essential Fat also has the following health benefits:

  • Improved delivery of oxygen and nutrients to the muscles and other tissues because of reduced blood viscosity
  • Improved aerobic metabolism because of enhanced delivery of oxygen to the cells
  • Improved release of growth hormone in response to normal stimuli, such as exercise, sleep, and hunger, which may have an anabolic effect to improve the post exercise recovery time
  • Reduction of inflammation caused by muscular fatigue and overexertion, which may improve post exercise recovery time
  • Possible prevention of tissue inflammation

Bodybuilders strive for a high level of muscle mass, a goal that mandates a higher need for energy, Most strength trainers are under the illusion of “the more protein the better” which is not true, ideally bodybuilders should consume between 1.5 and 1.7 grams of protein per kilogram of body weight, assuming that adequate energy is consumed from carbohydrates. Any excess protein that we take in is simply burned as fuel or could be stored as fat. (Bodybuilders normally have a total intake of 25 to 30 percent of total calorie intake).

Consumed proteins are digested into amino acids, and these amino acids join other amino acids produced by the body to constitute the amino acid pool. The tissues take the amino acids from this pool to synthesise the specific proteins the body needs (muscle, hair, nails, hormones, enzymes, and so on). This amino acid pool is also available for use as energy via a deamination process to be burned if other fuels (carbohydrates and fat) cannot satisfy energy needs. Protein plays a very important role in the body, i.e., protein based enzymes, optimising blood pH, forming antibodies, are components of body tissue including heart, liver, pancreas etc, and muscles and bones, transporter of substances in the blood to the correct receptor sites, controlling fluid volume and osmolarity in the blood and body tissues.

Female fat loss

To transform you body you must lift weight. Cardio by itself won’t help you achieve your goal of a better looking body.

The main nutrients provided by this group of foods are iron, protein, B vitamins (especially vitamin B12), zinc and magnesium. Iron is needed for the formation of haemoglobin and Myoglobin in blood. It is also a component of many enzymes.

Protein must be provided in the diet for growth and repair of the body, any excess is used to provide energy. B vitamins are principally involved in energy metabolism. Vitamin B12 is needed for the formation of blood cells and nerve fibres. Zinc is needed for growth of tissues, immune function, and wound healing. Magnesium is needed for bone development and nerve and muscle function. It is also necessary for the function of some enzymes involved in energy utilization.

Protein foods Choices: All beans and pulses, All fish, All lean meats, All nuts, All poultry without skin, All shellfish, Sushi (raw fish component) and Textured vegetable protein. (E.g. Soya)

Practical advice (protein)

  • Eat moderate amounts of foods from this group, and choose lower fat versions where possible.
  • Choose lean meats and remove visible fat.
  • Take the skin off poultry.
  • Avoid poultry and fish cooked in batter or breadcrumb coatings. Cook these foods without adding fat.
  • Aim to eat at least two to three portions of fish per week, of which should be oil-rich (fresh tuna counts, but canned tuna does not).

There are different types of carbohydrate, and each type is treated differently by our bodies. For instance, glucose and bran are both carbohydrates, but they are on different ends of the energy spectrum. Glucose enters the blood stream quickly and initiates a fast and high insulin response, while the energy in bran never makes it into the blood stream because of its indigestibility, and tends to mediate the insulin response by slowing the rate at which other energy sources enter the blood stream. So we should carefully consider the type of carbohydrate that might be best under different circumstances. Glucose is the main source of fuel for muscular activity and the higher the muscular intensity, the greater the reliance on glucose for fuel. Understanding how to keep glucose from becoming depleted should become a major focus of any person’s nutrition practice. Sustaining carbohydrates sufficiency is problematic because, unlike either protein or fat, humans have a limited storage capacity for carbohydrate; some is stored in the muscle and some in the liver as glycogen.

  • Carbohydrates give you energy - They have starches and sugar!
  • Can aid in proper digestion - Go for fibre-rich food choices each day!
  • Provide many vitamins and minerals, fruit and veg; for example, contain vitamin A (beta-carotene), several B-vitamins (including folate), vitamin C, iron and potassium.
  • Help you manage the amount of fat and calories in your overall diet because they tend to be low in fat, saturated fat and cholesterol.

Carbohydrates groups:

Starches: (complex carbohydrates) Cereal, potatoes, pasta, macaroni, rice, bread

Dietary fibre: Whole grain cereals and breads, dried beans and peas, fruits and vegetables

Sugars: (simple carbohydrates) Fruit juices, fruits, milk, sweetened cereals and baked goods, jam and syrup

Food Groups And Food For This Plan

Protein Carbohydrates Vegetables
Chicken Breast Baked Potatoes Broccoli
Turkey Breast Sweet Potato’s Asparagus
Lean Minced Turkey Yam Lettuce
Swordfish Squash Carrots
Haddock Pumpkin Cauliflower
Salmon Brown Rice Green Beans
Tuna Pasta Green Peppers
Crab Oatmeal Mushroom
Lobster Whole grain cereals Spinach
Shrimp Beans Tomato’s
Fillet Steak Corn Peas
Sirloin Steak Strawberries Bean sprouts
Lean Minced Beef Melon Artichoke
Lean Ham Apple Cabbage
Egg Whites Orange Celery
Low fat Cottage Cheese Whole-wheat Bread Cucumber
Protein Drinks Yogurts Onion

Remember that each meal should contain a portion of protein and carbohydrates and at least two meals should also contain a selection of vegetables

Protein drinks containing complex carbohydrates (not sugar) can also be used for a meal, but be aware that our bodies also require fibre which comes from Vegetables, Fruit, Oats, Sweet potatoes, Rice, Wheat.

Remember that a portion of each food is the size of a clenched fist or the palm of the hand, and the number of meals per day is 6.

On day 7 (Sun) of the week, this is a cheat day when you can eat anything in this day that you want, literally anything….

Fluid Intake

Muscle is comprised of approx 70% water, and fluid is an essential transport mechanism for a number of nutrients, carbohydrates, and is also has an important role in all cellular activity. If your water intake is low then the ability to transport nutrients is compromised, you will lose strength and feel sluggish because of a build up of waste products like ammonia, urea, uric acid. Drink a glass of water before, during and after a meal, this way you will be hydrated sufficiently throughout the day, make sure you also have fluids whilst you train and even more if the weather is hot.

Barbell curls

When trying to lose body fat we have to eat less then our body requires in the day to create a “negative balance”.

The Plan

So to achieve this plan all we have to do is exercise and eat right, “Oh if it was this simple”.

We see constantly advertisements for pills, potions, exercise gadgets, which all say “take this and do that”, and that’s all you have to do. Forget them all they don’t work – Period.


To transform you body you must lift weight. Aerobics by themselves won’t achieve your goal; the best form of exercise to shape the body is weight training for both Male and Females. By resistance training you increase your metabolic rate, which is the rate at which the body burns fat. By increasing muscle mass the body requires more energy to maintain the new mass; fat does not require energy it just sits there annoying us all. So weight training is superior to aerobics as it increases the rate at what the body uses energy, by doing only aerobics you may lose weight but won’t alter your body in the way that weight training does.

Weight training is not just for young people, I have people training who are over 60yrs old, and are in good shape, as our bodies get older we tend to store fat because we tend to slow down and become more inactive, and because we slow down and become inactive we also lose muscle mass and strength. So the end result is someone who is old, fragile, weak, and has physical disabilities. But this trend is reversible, weight training reverses the frailty, muscle weakness, posture, well being.

Don’t think that you need to exercise every day to achieve your goals, you don’t, and we still stick to a routine of exercise. Our routine needs to be brief and intense to be effective. The routine needs to have stimulation to trigger an adaptation response by the body. Remember that the phase “More is not better” High intensity for long periods of training have been shown to be counterproductive.

Some people work out a lot for a long time and have not achieved their aim, but would not think about cutting back on their training so they think “maybe I am not doing enough” and end up doing even more, which further compounds the lack of results.

In weight/resistance training we cause trauma to the working muscle, once that occurs the body responds by repairing the damage we have caused by training, this causes the body to use energy to repair itself and we need nutrients such as protein, carbs, essential fats, vitamins, minerals, creatine to achieve this. But more importantly we need to rest to allow the body to repair itself and it will not do this whilst you are in the gym, it is between sessions that our body repairs the damage and along with all the essential nutrients we can grown bigger, stronger and leaner.

Weight training involves two movements of a weight, (a) the concentric (lifting) and (b) eccentric (lowering). So when we lift the weight, we shorten the muscle and when we lower the weight we lengthen the muscle, both portions of lifting, concentric and eccentric movement are equally important. You have to concentrate on both phases of the movement, lifting and lowering, if you just lower the weight by gravity your wasting this part of the exercise.

In resistance and weight training you have to push your self, don’t just think than you just have to do a number of reps and then put the weight down it’s like everything in life “you get out of it - what you put in”. I see many people doing their training and pushing the reps out as fast as the can, just to get to their required amount of reps, but the exercise is being lost when you do this, slow the reps down and you overload the muscles for a longer period of time.

Training Routines


Monitoring your rating of perceived exertion (RPE) by the Borg Scale. The RPE is a means of determining how hard you are exerting yourself, including physiological (how hard you are breathing, how fast your heart is beating) and muscular strain (how much you feel the exertion in your muscles). The scale measures your answer to the question: "How hard do you feel the exercise is?" The scale goes from 1 to 10.

Rating of Perceived Exertion

Rating of Perceived Exertion
Grade Perceived Exertion
0 Nothing
0.5 Very, very weak
1 Very weak
2 Weak
3 Moderate
4 Somewhat hard
5 Hard
7 Very Hard
10 Very, very Hard

Woman doing push ups

You have to push yourself. Don’t think you just can do a number of reps and then put the weight down. Exercise is like everything in life “you get out of it - what you put in."

Aerobic Training

Remember to warm up, stretch, do your aerobics, and then cool down.

The scale above is a reference as to how hard you are working out, if you are unfit then to reach level 10 would be a lot easier to reach than if you were fit, for example, level 1 on the scale would be sitting on the settee watching TV. Level 3 might be carrying shopping bags to the car; level 5 might be carrying the shopping up a few flights of stairs. The scale continues right up to level 10 this is all out “balls to the wall” maximum effort, at this level you just cant do any more or go any faster. And this is the way we are going to do our Aerobic training and weight training, People say that the best way to lose body fat is low intensity – long duration aerobic exercise, but using this method is not the best for getting rid of body fat. Research indicates that not only does high-intensity training burn fat more effectively than low-intensity exercise (up to 50% more efficiently) it also speeds up your metabolism and keeps it raised for quite a while after your workout, provided that you don’t eat after your workout for one hour. The best time to do your aerobic training is first thing in the morning, this can be done at home on an exercise bike, or on the streets running, etc. Scientific studies have found that by exercising first thing in the morning burns fat much faster (up to 300% percent faster) than doing the same exercise in the afternoon. The workout we are going to do is only 20 minutes of aerobic exercise three times per week, no more, and definitely no less. You have to make each and every workout the most effective fat burning, health enhancing 20 minutes you can. And to do that we use the Borg Scale.

We select an exercise, like rowing, cycling, jogging, treadmill, etc. You can vary your sessions on different pieces of equipment if you want every session, or every week, your choice; it is you that’s doing the work. We start with 2 minutes at about level five intensity on the scale, after two minutes we up the intensity to level 6 for one minute, then up to level 7 for one minute, then up to level 8 for one minute, then up to level 9 for one minute, after the minute we then go back down to level 6 (a moderate intensity level) We repeat the this pattern 3 times but on the last cycle after we have gone from level six up to level nine we continue up to level 10 this is where you are going faster than you thought you could ever do, it is maximal effort, you cant do it any faster, then after one minute at level 10, we drop back down to level 5 for one minute, this training method is called Interval training is an excellent way of dropping body fat. But not easy!!

Minute 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21
Level 4 4 6 6 7 8 9 6 7 8 9 6 7 8 9 6 7 8 9 10 4

Stick to the intensity for the given minute of exercise. Do not try and burn yourself out, that would be counter productive, when you first start you may find that level 10 might just be walking at a fast pace, that is ok as that is your pace, but you have to aim for improvement, you must try to achieve a higher and higher level of improvement.

When you apply the same intensity principles to both your aerobic and weight training you will constantly be moving to higher and higher levels and you’ll continually be stimulating your muscles while losing fat. You will become more metabolically efficient. Your body will burn fat at an elevated rate throughout the day, during your daily activities, and even whilst sleeping.

Weight Training

The weight training element of this fat loss programme upper/lower body based type of training in which we divide the body up into sessions where we do 1st day is upper body, 2nd day is aerobics, 3rd day is lower body, 4th day is aerobics, 5th day is upper body, 6th day is aerobics, 7th day is a day off!!. Then the second week we start with 1st day lower body etc. The routine continues for at least 12 weeks.

  Mon Tue Wed Thur Fri Sat Sun
Week 1 Upper
Week 2 Lower
Week 3 Upper

The above routine continues for as many weeks as is necessary for you to achieve your goal of body fat percentage.

Lat Pull Down

Lifting involves 2 movements, (a) the concentric (lifting) and (b) eccentric (lowering). When we lift the weight, we shorten the muscle. When we lower the weight we lengthen the muscle

Weight Training Exercises

Chest Dumbbell Bench press
Dumbbell flys
Incline dumbbell press
Flat barbell bench press
Shoulders Seated dumbbell press
Side raises
Standing barbell press
Bent over raises
Back Wide grip pulldowns
Reverse grip pulldowns
One-arm dumbbell rows
Dumbbell pullovers
Triceps Barbell extensions
Bench dips
Close grip pushdowns
Lying dumbell extensions
Biceps Incline dumbbell curls
Standing barbell curls
Seated dumbell curls
Hammer curls
Quadriceps Leg extensions
Barbell squats
Leg press
Dumbell squats
Hamstrings Dumbbell lunges
Lying leg curls
Stiff leg deadlifts
Standing leg curls
Calves Seated calf raises
One-leg raises
Standing calf raises
Angled calf raises
Abdominals Floor crunches
Decline sit-ups
Twisting crunches
Leg raises

For guides on how to do these exercises, visit the exercise videos section.

Weight training routine

Remember to warm up all body parts being worked, then stretches, exercises, stretch, and finally complete a cool down.

Pick two exercises per body part. You will perform 4 sets on one of the exercises, with reps and intensity of 12 reps (intensity level 5), 10 reps (intensity level 6), 8 reps (intensity level 7), 6 reps (with intensity level 8) with one minute rest between sets; speed of reps is 2 – 1 – 2 seconds (example, bench press. Lower weight for 2 sec, 1 sec hold at bottom, 2 sec press). Then the last set is a superset where we do two exercises together with no rest, first exercise is the one that you started with, a rep range of 12, (Intensity level 9), then immediately with no rest do the second exercise in the superset for 12 reps (at an intensity level of 10).

Example of one body part and the superset, (we do the same on every body part).

Upper Body Day Exercise Reps Weight (lbs) Minutes
between sets
CHEST Dumbbell bench press 12   1 5
  Dumbbell bench press 10   1 6
  Dumbbell bench press 8   1 7
  Dumbbell bench press 6   1 8
* Super
Dumbbell bench press
Dumbbell Flys

* Superset means both exercises are done back to back with no rest in between exercises

The rest of the exercises of upper body is continued after chest and is completed in the same way, two minutes rest between body parts then the next body part exercises are completed.

Upper body exercises: Chest, Shoulders, Back, Triceps, Biceps.

Lower body exercises: Quads, Hamstrings, Calves, Abs.

Monitoring lean body mass and body fat

 In order to make sure that our calorie intake is adequate we need to monitor our lean body mass, this is done by having our body fat percentage done on a weekly basis, body fat percentage can be done by two means, (1) By callipers, any gym should have callipers and someone experienced enough to use them and monitor the results, with this type of testing it is important to have the same person doing the testing, that way the results would be more accurate. The principle behind this method is that the amount of subcutaneous fat is proportional to the total amount of body fat. However, the exact proportion of subcutaneous to total fat varies with gender, age, (2) By Bioelectrical Impedance Analysis, (BIA) this method is easy to administer, non-invasive and a safe method. BIA involves passing a small electric current through the body and measuring the impedance or opposition to the current flow. Fat free tissue and water is a good conductor of electrical current, whereas fat is not. The resistance to the current flow is related to fat free mass and total body water, both can be predicated by this analysis. This type of testing is either done by a hand held device or a four lead test, in which four leads are attached to the client whilst they are lying on an examination table.

If using the BIA method you should remember the following points:

  • Abstain from eating and drinking within 3 hours of the assessment.
  • Avoid moderate or vigorous physical exercise within 12 hours of the test.
  • Do not drink alcohol within 48hrs of the test ?
  • Do not use any diuretic agents (including caffeine) prior to the test

Once you know your body fat percentage, you can calculate your lean body mass by multiplying body weight by the percentage of body fat, this will give you total fat mass, then to work out the fat free mass all we do is subtract the total fat mass from the body weight and you have your total fat free mass.

IF YOU FIND THAT THE FAT FREE MASS (MUSCLE) IS GOING DOWN, THEN YOU WILL NEED TO INCREASE THE INTAKE OF CALORIES. THIS IS VERY IMPORTANT; It is muscle that burns calories; if calorie intake is to low then the body will release an enzyme that will make you store fat as an emergency store for energy.

Other easier methods of monitoring fat % are:

  • Changes in body composition viewed in the mirror
  • Waist measurements
  • Waist to Hip measurements
  • Weight
  • BMI, although people who weight train would have a higher level of muscle and this would make the results inaccurate.

If you have any questions for Doug about stripping fat, cutting, diets or muscle building you can catch him over on our muscle building forum. His forum name is "Doug". You can register free here.

About The Author
Doug is an ex-competitive bodybuilder with over 20 years fitness experience, specifically diet & nutrition, weight management and training techniques.

245 Comments+ Post Comment

No Profile Pic
Posted Thu, 08/27/2015 - 15:10

Hi and thank you for the article. ( sorry for my bad English)
I have a question which i'd be happy to hear your thoughts
Im a guy 5.8" with 13.5% body fat. Last week i started a journey to single digit bodyfat from help of professional coach ( in case myself is somehow advance but needed a proper nutrition list and training ) . Its been 7 days and im doing cardion on morning on empty stomach 30 min 7 times a week and low intensity after my work out 30 min 4 times ... I havent seen any result which bothers me alot , i know i have to keep going and it takes time but one thing i want to ask guys is i think HIGH INTENSITY cardio really works on me , i tried it before and saw result in only 1 or 2 week but i had a problem with loosing muscle which i could see it loosing with my own eyes with loosing fat where i think it was beacause of bad nutrition plan so plz help me out should i change the cardio session to High intensity or trust my coach and keep going ??

No Profile Pic
Posted Fri, 08/28/2015 - 10:01
jorge horna

First if you are already investing money, I would suggest you to pay for an SPORT NUTRITIONIST and have him made your nutrition plan. I will recommend you go to see one "kind of famous" around where you live..such as the nutritionist of a famous soccer team in your country..or any national team. After that try to experiment with your cardio....as I said your body is unique and it may work better with other type of cardio like HIIT, or "Cardio acceleration" research on the last one. Last but not least, if you a natural bodybuilder, look for natural bodybuilders trainers.

No Profile Pic
Posted Fri, 08/28/2015 - 14:39

I think you answered your own question. Stick with HIIT! When you do cardio in the mornings make sure it's within the first hour of waking (you burn 300% more calories in that first hour). Also stop doing the low intensity after your strength training workout. They key here is to continue the testosterone levels in your body and low intensity does not stimulate testosterone output. Stick to 10-6 reps of progressive resistance during your weight raining sessions and for God's sake eat! Try to keep an eye on macro nutrients but In order to dip under 10% and keep/gain muscle the goal is 1-2grams of protein for each kg of your body weight. Hope this helps!

MikeWines's picture
Posted Mon, 08/31/2015 - 10:55

You're heavily promoting broscience and I would strongly recommend you get up to date with the literature on both fasted cardio and nutrition. I wrote about all of these topics in these two articles:

No Profile Pic
Posted Mon, 08/31/2015 - 10:24

If your goal is single digit body comp then your nutrition and training will need to cater to this. Personally I'd go with a program that's designed specifically to reach the single digits, e.g. Lyle McDonald's "Body Recomposition 2.0". It's an excellent program but it's very challenging. Everything is laid out for you and you'll learn a lot about nutrition/training along the way.

There's no one-size fits all for training/eating. Avoid blanket statements saying you MUST do cardio in the morning, lift in the afternoon/evening, don't eat carbs after 6PM, do fasted cardio, blah-blah-blah. The key is to find what works for your body and stick with it.

And finally, apply KISS as much as possible. If you want an example, check out what this guy from A Workout Routine did in 12 weeks but more importantly, read what he did differently this time with his diet: http://i.imgur.com/ZLoDLaA.jpg

No Profile Pic
Posted Fri, 07/03/2015 - 10:12
jorge horna

Great article. However most bodybuilders minor or study nutrition but they are not nutritionists. Your body is so unique as your diet should be. No one should tell you the rate at which you shall be eating....unless you take a personal test to know how much protein, and fat your body absorbs and if you are CARB sensitive or not. The last one is the biggest reason why some people can not put on muscle or they get fat very fast! I recommend reading books like " SPORTS NUTRITION ENHANCING ATHLETIC PERFORMANCE". Book that really want to TEACH YOU and not sell you a nutrition plan. On the other hand, be aware to read books that will benefit your life style ( Nothing against steroids....thats a personal choice) and Since I am an steroid free I had to learn from my mistakes in the gym and the kitchen. Good day all!

No Profile Pic
Posted Wed, 03/18/2015 - 01:45

According to me, losing weight is much more than just consuming fewer calories to bring about a drop on the weighing scale. For a lot of people, it is essential to safeguard themselves against the growing menace of lifestyle diseases.
We all know that one of the first rules of losing weight is to ditch 'fatty foods' and switch to a 'healthy diet'. Nutritionists believe that weight loss does not simply mean scrapping fatty foods, it requires you to bring about a balance by actually sneaking certain foods in your diet.Source:http://www.cavediet.net

No Profile Pic
Posted Thu, 03/19/2015 - 00:05

1. There's a big difference between weight loss and fat loss.

2. I've never heard "the first rule of losing weight is to ditch fatty foods". Fat places an important role in any diet. It's the type of fat you eat and how much that contributes to your training/physique goals.

3. I tune out when someone quotes sources from a Paleo site. I prefer Will Brink's definition of the Paleo Diet: A generally sensible approach to nutrition based on how humans ancestors from the Paleolithic era ate, which has little resemblance to how human Paleolithic ancestors ate or the foods they actually consumed.

No Profile Pic
Posted Sat, 11/15/2014 - 16:45

Its possible gaining muscle mass during cutting??

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Posted Fri, 09/12/2014 - 15:50

Yet another article with the a major contradiction. You CAN just eat healthy and be fine. Take a fat person and change their diet and add regular walking and they will loose weight. Unless they have a medical condition that prevents them from eating a healthy diet, loosing weight or participating in exercise. It is known that our western diet (refined foods and sugar) is responsible for weight gain. Feed the body crap and it will store that crap as fat because it will try and survive even on the crap that people consume. Feed the body healthy and it will no longer store fat, IT IS THAT SIMPLE

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Posted Wed, 09/30/2015 - 09:58
Anthony Acosta

I think what he meant in "it is that simple" is that people can lose MORE weight and at a faster rate if they plan it out better. Yes, eating healthy you will lose weight but you will plateau eventually. I wouldn't read too much into it past that

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Posted Fri, 08/22/2014 - 04:58

give me a tips

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Posted Wed, 08/13/2014 - 03:12

Can you lose fat without lifting weight using bodyweight exercises and following all that you have written?

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Posted Mon, 07/07/2014 - 13:49

Great article

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Posted Fri, 07/04/2014 - 11:56
john doe

The whole idea of lifting slower to increase intensity is wrong. I don't care what your personal experience is or what works for you. This whole idea of well it works for me nonsense is exactly that nonsense. Simply taking a specific weight and holding it longer or doing a rep slower does not increase intensity, I don't care who you are, it only increased the duration and there is a big difference. If this where not true then I challenge, I you to take as much weight that you can dead lift for six reps at a 1020 tempo and try to do them slow. You will probably only do one or maybe two reps. You decrease the duration, but did not increase the intensity on the muscle. therefor you did not fire up the sns and the type 2 muscle fiber that grow in both size and strength. For example a sprinter runs with great power and intensity however thy don't achieve this by slowing their speed or pace, it just would not work. Human anatomy has been the same for all people for thousands of years we can breath under water and we cant fly I don't care what you think works for you.

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Posted Mon, 06/23/2014 - 18:31
Francisco R

Thank you! This was very helpful.

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Posted Thu, 05/08/2014 - 19:35

to increase intensity all you have to do is EUROTRAINING with Terry Crews

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Posted Wed, 03/05/2014 - 03:19

I only have Dumbells that are 7.5 and 5 kgs right now. Is it ok to just use those two pairs and do the weight training? I'm not completely fit yet so the routine will be a little intense in any case.

Also, is it ok to do this routine while doing the cardio everyday? And just alternating Upper and Lower body every day?

And a third question, is it ok to do this routine and then do Yoga (specifically DDP yoga) in the mornings?

Thanks in advance for the responses :)

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Posted Wed, 02/19/2014 - 09:19

hi there I have tried many diets nothing seems to work.. anyone can you right me a diet plan. I want to lose body fat and gain muscle

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Posted Tue, 02/11/2014 - 22:50
Matt Matt

If you don't work out or have any experience gaining muscle or losing weight or whatever then you shouldn't have much to say about this article when it comes to talking crap

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Posted Tue, 02/11/2014 - 22:45
Matt Matt

Yeah that sounds about right

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Posted Wed, 02/05/2014 - 19:56

So does this mean from the diet side of things have 6 meals consisting of 4 with just the carbs and protein and then 2 with veg included any meal plans or anything you can email over or time schedules that would work best? I work 11-8 see so don't get much le way in terms of eating properly so any guidance would be much appreciated and any tips on protein powder to get etc? Thanks am a novice at this

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Posted Thu, 01/30/2014 - 13:39
R. Yeo

Eat more often does not speed up your metabolism. That is a myth.

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Posted Tue, 10/20/2015 - 11:06

Best comment I see in here. Same as, not eating 4 hours will put your body into starvation mode. IF rocks :)

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Posted Thu, 01/23/2014 - 03:38

The part about picking two exercises and then doing the super set, am I supposed to reverse it once I've done it the first way or is that the end of the exercise for that muscle group?

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Posted Sun, 01/05/2014 - 05:16
John Dalton

This is a great article. However, i just don't have strive that most of you have... All i do is eat a lot, and do a lot of exercise, and it's working for me, but i just can't quite get to this ripped level i want to. It's harder than i thought, and demands much much more, like this article states.

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Posted Fri, 01/03/2014 - 03:55

People need to stop overthinking everything if your very over weight lift weights, walk on an empty stomach in the morning enjoy your exercise and diet program I went on a crazy shake diet lost 3 stone quickly and still got stronger there is no 1 way to do it as long as your happy and enjoying yourself who gives a fuck

This is how I see it and I can squat a quater of a tonneand bench 145kg it works for me :)

Have fun and lift :)

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Posted Sat, 12/28/2013 - 00:23

Hey would sprintes be fine on cardio days

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Posted Tue, 12/24/2013 - 10:47

The aerobic part I'm unsure about is that the max effort (10).
How does one sustain a maximum sprint for an entire minute?
You would think that after 10-15 seconds you would start to slow down.

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Posted Mon, 11/18/2013 - 11:25

Hello STEVE ,
I did not get the work out plan , so on an (upper body )day do I pick 2 chest exercises and then move to the next part or do I have to do the four ones mentioned above in each part.
another question. With the workout routine, you only pick two exercises per body part? And what about the other two? Do you substitute those un-picked workouts into next week, which means switching the other two into next week's routine? Also, when you superset: the workout that you superset on (ex.4-sets of bench, 1 superset of dumbell flys) do you choose that one superset workout as your second choice or is the decision enirely up to you. Basically what I need to know is do you switch between the two workouts every week or stick with the two you chose. My last question, do you increase weight or add an extra rep every week? I know what I said might be confusing but any help would be nice. I want to gain lean muscle and cut fat at the same time. Thanks alot!

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Posted Sat, 11/16/2013 - 18:17

I don't think the ab workout will do much for Cor strength or aesthetic abs. crunches as a main excercise are pretty useless. Try reverse crunches on an incline bench, rollouts, planks. Hanging leg raises, weighted crunches, weighted reverse crunches with the smith machine and windscreen wipers hanging (but be careful of injury), and weighted twists. I disagree with previous comment to cut carbs to 20%. I'm at 7.4% and eat complex carbs with every meal I will be requiring energy, however if I plan to sit on the sofa and watch tv, my body has no need for the energy, so I will eat zero carbs, just protein and naturally occurring fats. It's about balance, and eating in proportion to your functionality and recovery. 6 workouts is fine if your body can take it, if it can't have a rest. Only you and your body will know if it's working too little or too hard.

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Posted Sun, 10/27/2013 - 20:27
Zachariah brown

I'm beast mode

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Posted Tue, 10/15/2013 - 08:47

Guys its simple. If you maintain your weight at2500 kcal (no weight change) then instead of cutting calories by 500 to lose 3500 kcal by week or 1 pound(could be muscle and fat) instead add 250-500 calories of exercise per day. Preferrably aerobic or HIIT cardio.


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Posted Tue, 10/08/2013 - 20:01
Dawn W. Hendricks

Excellent Article!!

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Posted Sat, 10/05/2013 - 06:43

Should I run before or after I eat in the morning? Not talking about interval training, but like a ten minute jog.

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Posted Fri, 10/04/2013 - 14:56

If you think beans and yoghurt are carb foods, you need to stop writing articles. All in all a poor article, restricting kcals wont slow metabolism if done gradually and dont fall below basal metabolic rate.

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Posted Fri, 10/04/2013 - 07:18

I want to thank you for this. Just like others I have been looking arround for a great way to lose fat.
Therefore I started following the Insanity program wich made me lose 15kg in 6 months (I had to eat better aswell).
The problem is I lost 1kg of muscle aswell. This will help me out in future cuts since I took to much carbohydrates and less proteïn.

I'm 20y and 70kg.

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Posted Fri, 10/04/2013 - 00:59

"You must eat regularly which means never go more than three hours without eating food, which means that you will be having six or seven meals a day." That's completely bogus. Post the the research that shows 6-7 meals/day is superior to any other meal frequency protocol for fat loss, e.g intermittent fasting. Is this article 6 years old or something? Bottom line is that as long as you're hitting your caloric and macronutrient levels for the day, how often and when you eat boils down to personal preference.

And unless you're including steroids in the mix, your body will lose muscle when you cut. The goals is to minimize the loss of lean mass, but you're not going to be able to drop fat without sacrificing some muscle.

And why would you recommend BMI as a method for measuring body fat %? Just because it's easy doesn't mean it's useful, accurate, or relevant.

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Posted Tue, 10/20/2015 - 11:16

You`re right. I`m just getting sick of trying to tell people the things that we learned for decades are W-R-O-N-G...BMI is the biggest crap. According to BMI, I am overweight even when I was my healthiest time in my life. Total hokum. and other thing is you need to eat every 2-3 hours. Are you kidding me. Eating constantly, not giving your mouth, stomach some rest is food industry crap. When you eat that much, of course you`re not gonna be able to control yourself. You`re feeding your eating constantly. I`m more than happy since I started IF. My stomach is happy, my brain is happy. I`m not thinking what to eat next. I stop eating at 8pm until next day 12pm. Eat what I need to eat between 12pm and 8pm. I already lost 50 pounds and put on considerable amount of muscle. Don`t listen to anybody and find whatever works for your body .

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Posted Fri, 09/13/2013 - 06:28

This article was very, very helpful! It answered a lot of my questions regarding both nutrition as well as cardio vs. weight training. My way of thinking is, you can get cardio from weight training by the intensity you put into it.

Great article

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Posted Wed, 09/11/2013 - 23:25

I don't know why you would recommend Flax Seeds...humans poorly to nearly can't convert ALA into DHA, so the Omega-3's and Omega-6's do more harm than good.

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Posted Sat, 09/07/2013 - 22:38

I am a cyclist. I ride everyday. Long distance at varying degrees of intensity. Some days 20 miles some 40. I also ride mountain bike in the evening for a more intense workout, for about an hour about 3 nights a week. I have been having a problem with increasing fat on my lower half. How should I be eating for this type of activity level....I am going to be starting at the gym with a trainer to build my upper body strength and hopefully reduce this body fat. I'll be mountain bike racing next April. Thank you for info, maybe a percentage of protein, carb, and fat then when to have those?

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Posted Sat, 08/31/2013 - 19:11

hello,i was just wondering if i use this program will i gain muscle aswell

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Posted Sat, 08/31/2013 - 19:07

i was just wondering if i use this program will i gain muscle aswell?

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Posted Wed, 08/28/2013 - 22:31
Anthony Chilelli

I was wondering on days that im hitting weights (Monday, Wednesday and Friday) im going for a higher carb intake and low fat intake and on Tuesdays, Thursdays and Sunday, high fat (around 160g) and extreme low carb around 6-10g mainly from veggies on these days which are high intensity cardio and and a little bit of high intensity weight pumping that goes for about 8 mins. do you think this is a good idea for building muscle and still losing fat?
Would appreciate some advice
BTW my stats are:
11% bf
17 years old

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Posted Sun, 08/11/2013 - 22:08

guys any body tell me that when we do upper body exercise should we do only two exercise as mention in this article and one thing more should we eat after lower body training ,upper body training and aerobics pls tell me

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Posted Thu, 07/25/2013 - 20:37

If I want to do cardio on lifting days, when should I do it. For example, could I do cardio first thing in the A.M., and then do the weight training in the P.M.

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Posted Thu, 06/27/2013 - 03:45

Oh..This is a great great great....article. My whole doubt is cleared now.

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Posted Mon, 06/17/2013 - 10:13

I go the gym first thing before work, but due to other commitments I can't commit to 6 days a week. Is there any reason why weight training and cardio days have to be separate? Could I not just do the 20 min cardio during a weights session? If so, would I better doing it before or after doing weights?

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Posted Fri, 05/31/2013 - 13:30

this article helps somewhat