October 06, 2019

Follow Cerus steps to losing fat without losing muscle!!

Muscle is hard to build and easy to lose; fat is easy to accumulate and hard to lose. In many respects, muscle gain and fat loss would appear to be opposing goals. That’s why bodybuilders and gym members will bulk all winter, before cutting in time for summer. However, it doesn’t have to be this way.  There’s a better way – one that doesn’t involve resorting to dietary extremes and counting the minutes to your next meal. Follow Cerus steps to packing on muscle while maintaining a lean physique.

 

The basics

Muscle is hard to build and easy to lose, however, increasing muscle mass and reducing fat comes down to four main factors.

These factors are;

Diet, training, supplementation & rest.

 

Healthy eating

Instead of yo-yoing between calorie deficits and diets, your aim should be adhere to a sustainable balanced diet. This doesn’t have to mean cutting down the foods you crave or limiting portions.

The amount of muscle and fat in your body is dictated by the quality of food you eat. Aim to consume a variety of foods each day (or week) which includes good sources of carbs, fats and of course protein. Protein is the single most important thing to consume. Protein’s ability to build muscle and ward off hunger makes it ideal for adding lean muscle mass, reducing bloating and shedding fat.

 

Sleep is essential

 Sleep is crucial. Studies have found that people who get less than 8 hours of sleep a night are more likely to store excess fat. A good night sleep is essential to waking up feeling energized and building muscle.

 

Training

One of the biggest mistakes people make when trying to burn fat is going overboard on the cardio. This is inadvisable for two reasons. Firstly, excessive cardio won’t just burn fat but it will also cut into the muscle you’re working so hard to develop. Secondly, hitting the treadmill too often or for too long will lengthen your recovery time, diminishing your ability to lift weights and build muscle.

One of the most effective ways to burn fat without cutting muscle mass is intense interval exercises. This includes huge bursts of high intensity exercises, followed by a short rest period. This will boost your endurance, burn fat without impacting your muscle mass.

To build muscle, train using weights 4-5 times a week at moderate intensity while keeping your rest periods to under 120 seconds. Take two rest days a week to allow your body to recharge, recover and grow new muscle.

Supplements

Smart supplementation can help you recover and achieve your gym goals quickly. Different supplements are availability dependant on your aims, to develop a lean, muscular physique try supplements that will raise your metabolism which will assist your body in burning more calories.

To achieve your goals, follow a healthy, high-protein diet, train hard, get enough rest and you’ll start to see visible results as your body grows in all the right places.

 


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Size guide

Men's tops

SIZE CHEST CM (IN) WAIST CM (IN) HIPS CM (IN)
S 100 (39) 79 (31) 90 (35)
M 105 (41) 84 (33) 95 (37)
L 110 (43) 89 (35) 100 (39)
XL 115 (45) 94 (37) 105 (41)
XXL 120 (47) 99 (39) 110 (43)

 

Men's bottoms

SIZE WAIST CM (IN) HIPS CM (IN) INSIDE LEG CM (IN)
S - 32 81 (32) 99 (39) 79 (31)
M - 34 86 (34) 104 (41) 80 (31)
L - 36 91 (36) 109 (43) 81 (32)
XL - 38 96 (38) 114 (45) 82 (32)
XXL - 40 101 (40) 119 (47) 83 (34)

 

Women's tops

SIZE CHEST CM (IN) WAIST CM (IN) HIPS CM (IN)
XS 84 (33) 60 (24) 86 (34)
S 89 (35) 65 (26) 91 (36)
M 94 (37) 70 (28) 96 (38)
L 99 (39) 75 (30) 101 (40)
XL 104 (41) 80 (32) 106 (42) 

 

Women's bottoms

SIZE WAIST CM (IN) HIPS CM (IN) INSIDE LEG CM (IN)
XS 60 (24) 99 (39) 75 (29)
S 65 (26) 104 (41) 76 (30)
M 70 (28) 109 (43) 77 (30)
L 75 (30) 114 (45) 78 (31)
XL 80 (32) 119 (47) 79 (31)

 

Women's dress sizes

SIZE UK DRESS SIZE US DRESS SIZE
XS 6-8 2-4
S 8-10 4-6
M 10-12 6-8
L 12-14 8-10
XL 14-16 10-12