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Learn exactly how to Lose Fat WITHOUT sacrificing precious Muscle Mass during a cut or diet. Believe it or not, you can even lose weight and build muscle at the same time. Find out what the science says about burning fat and building muscle simultaneously. This detailed body recomposition strategy can be used to get lean without losing muscle. 🔥 FREE 6 Week Shred: https://GravityTransformation.com 📲 FREE Diet/Workout Planner Tool: http://bit.ly/2N41lTX When most people lose fat they also lose a lot of muscle, which is a huge problem because the dream outcome for most people isn't necessarily to just lose weight or burn fat, it's actually to improve their body composition, which essentially boils down to reducing body fat while also increasing muscle mass. And if you lose muscle every time you try to cut away some fat you're just going to stay stuck in a cyclical process where you take one step back for every step you move forward. So to actually ensure progress I want to give you guys 9 rules that you should follow whenever you're trying to reduce your love handles, your belly fat, or any kind of fat without wasting precious muscle mass in the process. And the first thing is to make sure you base your caloric intake on your current body fat percentage to maximize fat loss while minimizing muscle loss. This is so important because the less body fat you carry, the more prone you are to muscle loss. On the other hand, if you have a high body fat percentage, you can diet much more aggressively without risking muscle loss. This is because there's more stored energy available for your body to tap into and use as fuel, when you're overweight or when you have a high body fat percentage. So your body doesn’t need to break down muscle tissue to get that fuel. So based on the scientific data here's exactly how I would set up your calorie deficit as a function of your body fat percentage (1). As you can see the table on the screen (1.5) shows us that if you happen to be a man with an average body fat percentage of 15 to 21 percent, you can reduce your calories by 20 to 30 percent from maintenance without risking too much muscle loss. On the other hand, if you're a man with a body fat percentage that's greater than 26 percent you can literally reduce your calories by 40 to 50 percent without risking excessive muscle loss. The easiest way to figure out approximately what level your body fat percentage is right now would be by looking on the screen and choosing the range that looks most similar to your body. And to figure out your maintenance calories you can either click the link below in the description for our macro calculator or you can google a macro calculator. Just Keep in mind that it's totally fine to diet less aggressively than the numbers that you see on these tables, but to avoid muscle loss, I highly recommend not exceeding the calorie deficit ranges that you see for each category. Also, since no macro calculator is perfect, you may want to keep track of how much weight you lose every week. If you lose more weight than the numbers in the “Maximum weekly weight loss” column indicates then that could be a sign that you’re dieting too aggressively. (2) The next super important rule to follow is to Maintain Your Training Intensity as you cut down. From the training side of things, this is by far the best thing you can do. Unfortunately, when you’re in a calorie deficit, it can become harder to recover from your workouts because the calorie deficit itself triggers physiological changes that impair recovery. For example, there will be a reduction in testosterone and IGF-1 production along with a simultaneous increase in cortisol. (3) All of these changes are far from ideal for muscle growth and recovery. So most people will adjust their workout to make up for their reduced energy levels and their reduced recovery capacity. The big problem is that usually, people do this by reducing their training intensity. In other words, by reducing the amount of weight they lift. And that's a HUGE mistake because there is a very close correlation between strength and muscle mass (4). This means your ability to maintain muscle while you cut is very closely related to your ability to maintain your strength levels while you cut. So even though you will most likely lose some strength each week as you diet you shouldn't just willingly reduce your weight load every week because you have less energy. You should fight to maintain that same intensity throughout your cut almost in the same way that you would train if you were trying to gain strength. You should only reduce the weight when you physically can't lift the weight for the intended rep range that you're going for while maintaining good form of course. Instead of reducing intensity to match your lower energy levels, it's a better idea to reduce your rep and set volume during a cut. So for example before your cut you might've been doing 225 for 10 reps, but...

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Der neue Happy & Fit Blog ist online! Spannende Beiträge rund um die Themen Yoga, Gesundheit, Fitness und vieles mehr erwarten dich hier: http://www.happyandfit.blog/ Immer in Bewegung bleiben! Dann schmilzt auch das Fett! Kathrin Thierfelder führt euch durch einen herausfordernden Yoga Flow, der die Pfunde purzeln lässt. Der Sommer ist nicht weit, also Yoga Matten ausrollen und los! Viel Spaß! Yoga Fortgeschrittene: Fat Burning Flow - Weg mit dem Speck! http://www.youtube.com/watch?v=pFCBsD80grQ Abonniere JETZT kostenlos: http://www.youtube.com/channel/UCK9bo4KNMu54zkVM8LCStmQ?sub_confirmation=1

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*You can now buy the beautiful hip scarves in a range of colours on my website! 💃 www.leilahbellydancer.com Welcome to this Lower ab workout. In this workout you will be learning belly dance moves to seriously work every muscle in your lower abs and obliques in just 10 mins! We will be doing Mayas, side shifts, isolations and more. Are you ready to dance? 🔥 SUBSCRIBE TO BURN FAT WITH BELLY DANCE: http://bit.ly/2EiUQsT 📷 INSTAGRAM: http://www.instagram.com/leilahbellydancer 👯 FACEBOOK: https://www.facebook.com/leilahbellydancer 💃 FB GROUP: https://www.facebook.com/groups/byleilah 🐧 TWITTER: http://www.twitter.com/leilahisaac Join ALL of my socials and say hello! 👋 Belly dancing is one of the best ways to workout, get fit, lose weight, and feel confident. By doing my workouts you will get toned, drop pounds, and learn the beautiful art of belly dancing. You will be using muscles you probably didn’t even know existed, helping you get strong. Are you a Beginner? That’s great! Although you might find the moves challenging at first, you will soon get stronger and become more familiar with them. Do the workout a few times, and you will surprise yourself. Now let’s dance!

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In this video I talk about why and how to diet to get to 6% 7% or 8% Body Fat and I compare Kinobody Macgregor Aldertons Dexa scan. 🔥 FREE 6 Week Shred: https://GravityTransformation.com 📲 Fat Loss Calculator: http://bit.ly/2CEFJN2 So you're trying to get down to 6 to 8 percent body fat. And in today's video I want to focus on exactly how you should eat to hit the lowest body fat percentage possible. Throughout the last 10 years my body fat percentage has consistently remained low, and at certain points really low through the methods I'm about to share with you today. First I want to solidify in your head that when we're aiming to reduce body fat, the main way to do it is through diet. Weight training is still very important throughout a cut for you to maintain muscle mass and keep your metabolism elevated while burning fat. However for your body to actually use stored body fat working out takes a backseat to diet. Now before I give you the exact way that you should be eating let's first quickly talk about what 6 to 8% body fat looks like and what it actually means. There are a bunch of different ways to test out your body fat percentage but one of the most recognized and most accurate ways is through a dexa scan. There are a bunch of people that have already posted YouTube videos in which they get their dexa scan results and i want to provide a side-by-side comparison so you can see how body fat percentages are one inaccurate even on a dexa scan and 2 they're kind of irrelevant. You'll see what I mean in this comparison. Im going to compare Conor McGregor a ufc fighter to Greg Gallagher a popular intermittent fasting advocate to Jamie alderton whos a natural bodybuilder. All these guys got their dexa scan results and McGregor came up at 7 %. Gallagher came up at 8.1% and Jamie Alderton came up at 10.8%. If I were to line up these guys pictures I would assume that a competitive bodybuilder like Jamie alderton would have the lowest body fat percentage. And I would also assume that Conor McGregor would have the highest body fat percentage. These are just three examples but there are tons of these examples in which even the more accurate dexa scan doesn't seem very accurate at all. On top of that many people are under the impression that the lower the body fat percentage the more ripped and jacked you look. However part of looking "shredded" is about how much muscle mass you have on your body and how you hold your overall body fat. There are people that truly are 7% yet they look worse than someone that's 12% just because of the way that the fat is distributed across their body and how their muscles look. With all that said I'm imagining that you're probably not going to get a dexa scan. To track your body fat percentage you're probably going to be using either calipers or a bioelectrical impedance analysis both of which are considered far less accurate then a dexa scan. Even though any one of these tests can be used and progress can be measured as long as you stick to the same testing method they are inaccurate. One thing you don't want to do is you dont want to track via bioelectrical impedance and then a month later use the calipers. You gotta stick to one test. But even though they can be used as a comparison to measure progress the actual number that you get as your result doesn't really mean all that much in relation to Aesthetics. There are so many marketing campaigns aimed at convincing guys that unless their body fat percentage is in the low single-digits they have to buy a certain product to get there. However something that you should know is that being at a low body fat percentage 4 a competition and maintaining it on a daily basis are two completely different things. Our bodies need a certain percentage of fat in order to be able to function: Women need about 13 percent body fat and men about 3 percent. This is considered your essential body fat that you need to survive. In addition to essential body fat, a body also needs stored fat. With stored fat taken into account, when overall body fat levels drops lower than 14 percent for women and 8 percent for men, health risks increase, including everything from reproductive dysfunction to dehydration, starvation, loss of muscle tissue, premature osteoporosis, and organ and nerve damage. So first of all you should ask yourself why you want to be at such a low body fat percentage to begin with? And the second thing you should do is recognize that maintaining such a low body fat percentage on a day-to-day basis is unrealistic overrated unhealthy and completely unnecessary. 🔥 FREE 6 Week Shred: https://GravityTransformation.com

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DISCLAIMER: I AM NOT A HEALTH PROFESSIONAL. PLEASE DO YOUR OWN RESEARCH OR CONSULT WITH A DOCTOR BEFORE TAKING ANY FOOD SUPPLEMENT. THE BLOOD RESULTS SHOWN IS BASED ON MY OWN EXPERIMENT. INDIVIDUAL RESULTS MAY VARY.

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Some on weight loss meds like Ozempic and Wegovy report thinning hair—experts say it’s less about the drugs and more about how fast the pounds come off.