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Fitness Tips For 2/1/2017
Slow vs Fast Fat Loss
Why you SHOULD lose fat fast...NOT slow...
Losing fat is a much debated topic and there are many people who
believe that any rapid weight-loss is going to be unhealthy, but if
fast fat-loss is done correctly, it'll be far superior to any "slow
cutting". The folks who believe "slow and steady" is required for any
sustainable fat-loss, should consider an alternative.
The problem is that when you lose fat too slowly it's not optimal
either. If we go over a few "selling points" of doing the slow cut it
will be maintaining your maximum lean muscle mass, eating more on a
daily basis, and doing less cardio. The argument for doing a fast cut
and losing fat quickly starts with the longer you're on a calorie
deficit the slower your metabolism goes.
Your body is designed to achieve homeostasis, which it does by
"metabolic adaptation", which means your metabolism is able to adapt
to the amount of the energy it gets. It is constantly trying to
balance the energy intake with your energy output – to achieve
When your energy output is more than your energy input (calorie
deficit) you'll lose body-fat but your metabolism will slow down too,
which means you're burning less energy. The longer this calorie or
energy deficit continues the slower your metabolism gets.
The argument for fast fat-loss says that when you lose fat slowly
you're trapping yourself because the less you eat the less you going
to need to eat to continue losing fat only. If your metabolism is
slowing down with every pound of fat that is lost it means that you
have to continue eating less calories to maintain that fat-loss.
The problem with any slow cutting process becomes obvious: the longer
you are cutting, the longer you'll fail to build any real muscle.
When you remain on a mild calorie deficit for fat-loss for too long
you lose too much muscle. To keep gaining muscle you need to spend as
short a time as possible on a calorie deficit because your workouts
get harder, hunger cravings get worse, so that you're only relying on
your will power to continue, leaving you physically and mentally
Yes, eating a calorie deficit will always accelerate muscle loss,
which is why "crash diets" are unhealthy. But how large does a
deficit have to be before it's is too large? This question was
examined in a study done at the University of Jyväskylä in Finland.
They studied groups of 20 to 35-year-old track sprinters and jumpers
which they separated into 2 groups, each group already having less
than 10% body-fat. The one group ate a daily calorie deficit of 300
calories (or 12% below their total daily energy expenditure) and the
other group ate a daily calorie deficit of 750 calories, both groups
following a strict high-protein diet.
After the first 4 weeks, the results were shocking: the athletes
using the 300-calorie deficit lost very little muscle and very little
fat while the group that ate a 750-calorie deficit lost around 4
pounds of fat with very little muscle loss. The 750-calorie deficit
group were not starving themselves, they were eating well over 2,000
calories every day. Nevertheless, utilizing a very aggressive deficit
of around 24% they showed very good results.
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Slow vs Fast Fat Loss
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assume any liability for the information contained herein.
The Information contained herein reflects only the opinion
of the author and is in no way to be considered medical advice.
Specific medical advice should be obtained from a licensed
health care practitioner. Consult your physician before you
begin any nutrition, exercise, or dietary supplement program.