How To Lose More Fat While Maintaining (Or Even GAINING) Muscle.
Life-changing tips 👇
Life-changing tips 👇
1. Always Prioritise Protein
Protein is the #1 boss as far as the three macros are concerned.
You'll get leaner & stronger with more protein.
From now on, every time you look at a meal ask yourself:
"Is this providing me with 50+ grams of protein, or not?"
You'll be shocked.
Protein is the #1 boss as far as the three macros are concerned.
You'll get leaner & stronger with more protein.
From now on, every time you look at a meal ask yourself:
"Is this providing me with 50+ grams of protein, or not?"
You'll be shocked.
2. Control 100% Of What Goes In Your Mouth
We live in a world of obesity, junk food, and anti-health attitudes.
This is just reality.
And the fastest path to letting your body fat accumulate, is to let the external world control your diet.
We live in a world of obesity, junk food, and anti-health attitudes.
This is just reality.
And the fastest path to letting your body fat accumulate, is to let the external world control your diet.
3. Keep Caffeine To Morning-Only
Caffeine in the afternoon is one of THE biggest killers of sleep.
And sleep = more muscle, less fat.
Sleep, like protein, is incredibly potent in this regard, and virtually no one is good at it.
Caffeine in the afternoon is one of THE biggest killers of sleep.
And sleep = more muscle, less fat.
Sleep, like protein, is incredibly potent in this regard, and virtually no one is good at it.
4. No Alcohol Within 3 Hours Of Sleep
Following on from the above, alcohol is another murderer of your sleep (and your testosterone).
Make sure:
A) It's in moderation
B) You cut it off way before bed
Your hormonal health is at stake here.
Following on from the above, alcohol is another murderer of your sleep (and your testosterone).
Make sure:
A) It's in moderation
B) You cut it off way before bed
Your hormonal health is at stake here.
5. Push For Rep Maxes On Compound Lifts
If you're trying to get stronger on lowER calories, you won't recover from high volumes.
Low training volume is required.
But it must be INTENSE.
Pushing for 5 rep, 8 rep, or 12 rep maxes on the main lifts is a great strategy.
If you're trying to get stronger on lowER calories, you won't recover from high volumes.
Low training volume is required.
But it must be INTENSE.
Pushing for 5 rep, 8 rep, or 12 rep maxes on the main lifts is a great strategy.
6. Keep Cortisol Low
Short (<1 hr), intense training sessions is one way to do this.
But you also need a lack of 'external BS'.
It's always from other people.
GF, boss, whoever.
Meditation can be useful, although I suggest growing some balls and telling them to f^&k off.
Short (<1 hr), intense training sessions is one way to do this.
But you also need a lack of 'external BS'.
It's always from other people.
GF, boss, whoever.
Meditation can be useful, although I suggest growing some balls and telling them to f^&k off.
7. Use Lower Rest Times For Isolations
Similarly to the cortisol advice, this allows you to:
A) Get more 'pump work' and extra growth in your amrs/shoulders etc.
B) Reduce total time spent in the gym.
8. Superset Exercises
Push/pull
Bi's/tri's
etc.
Similarly to the cortisol advice, this allows you to:
A) Get more 'pump work' and extra growth in your amrs/shoulders etc.
B) Reduce total time spent in the gym.
8. Superset Exercises
Push/pull
Bi's/tri's
etc.
9. Eat Fruit Post-Workout
Everyone goes on about protein post-workout, which is useful.
But protein is more about the TOTAL 24 hour period, and hitting your baseline requirements.
CARBS are more time-critical.
Get some blueberries, apples or bananas in PWO. Great for muscle.
Everyone goes on about protein post-workout, which is useful.
But protein is more about the TOTAL 24 hour period, and hitting your baseline requirements.
CARBS are more time-critical.
Get some blueberries, apples or bananas in PWO. Great for muscle.
10. Drink Green Tea
There's plenty of anti-oxidant benefits and fat-burning benefits to green tea, especially when fasted.
11. Consume BCAA's
Especially while fasted, these will help to preserve muscle mass (but make sure you're still getting 150g+ protein the rest of the day)
There's plenty of anti-oxidant benefits and fat-burning benefits to green tea, especially when fasted.
11. Consume BCAA's
Especially while fasted, these will help to preserve muscle mass (but make sure you're still getting 150g+ protein the rest of the day)
12. Fire Yourself Up PRE-Workout
Your mindset is a hugely under-rated factor when it comes to training.
A poor mindset = sloppy sessions & injuries.
A strongmindset = personal records and extra muscle growth, short-term AND long-term.
Your mindset is a hugely under-rated factor when it comes to training.
A poor mindset = sloppy sessions & injuries.
A strongmindset = personal records and extra muscle growth, short-term AND long-term.
13. Eat Steak & Eggs
This one's just a magical blend of:
*High protein
*High levels of essential fats
*High levels of testosterone-boosting minerals
And it's tasty AF.
Finally:
This one's just a magical blend of:
*High protein
*High levels of essential fats
*High levels of testosterone-boosting minerals
And it's tasty AF.
Finally:
If you're not yet on the email list, WTF are you playing at?
You WILL gain more muscle.
You WILL lose more fat.
And yes, despite getting down to ~9% the past few weeks I'm GAINING muscle.
You can too:
foreveralphablog.co.uk
You WILL gain more muscle.
You WILL lose more fat.
And yes, despite getting down to ~9% the past few weeks I'm GAINING muscle.
You can too:
foreveralphablog.co.uk
