The document provides tips for effective fat loss and muscle preservation. It discusses that to lose fat, one needs a calorie-controlled diet with plenty of greens and protein, cardio training, and sufficient sleep. It is possible to lose fat and gain muscle by achieving positive nitrogen balance through a caloric deficit with protein intake or a training day surplus with non-training day deficit. The cutting scheme should involve determining the right caloric intake to avoid rapid weight loss, focusing on macronutrients like protein, and using supplements to optimize the process.
4. The three most important factors for
weight loss are:
• Good diet with plenty of leafy greens
and protein, making sure daily calorie
intake is below maintenance.
• Cardio training coupled with some
form of weight training to preserve
lean muscle mass.
• At least 7 hours of sleep.
6. Reason #1: It is possible to achieve
positive nitrogen balance while being in a
caloric deficit.
Reason #2: It is possible to be in a
caloric surplus (and positive nitrogen
balance) on training days, and caloric
deficit on non-training days.
8. Optimization #1. Determining your
caloric intake. Avoid rapid weight loss.
Optimization #2. Pay attention to your
macronutrients, especially protein
intake. Remember positive nitrogen
balance.
Optimization #3. Use
supplementation!
9. The basic idea behind training is still the same, cutting or not: Train hard, strive for
progressive overload or at least strength maintenance, and do High Intensity
Interval Training for cardio.
