How to Lose Fat and Keep Muscle | Push Training

How to lose fat and maintain muscle mass

Losing fat may seem like a simple thing to some, but improving body composition, which means losing fat while maintaining or gaining muscle mass, is much more complicated. It requires a smart approach to diet and the use of the most appropriate training methods. Many people who focus on "fat loss" think of their training plan as a way to burn more calories and assume that the key is to do higher reps and more sets. Energy expenditure definitely needs to be increased, but not at the expense of a growth stimulus for the muscles.

It's more important to focus on doing more work per unit time than volume. Which in short means we should shorten the breaks during training. You can rest and unfollow on Instagram at home and not on the gym windowsill. This will keep your metabolic rate high and it will also promote a hormonal environment conducive to fat mobilization. Therefore, plan it right and you will still be able to promote growth as well.

We chose the PUSH/PULL/LEGS type of training plan using still heavy weights with a combination of supersets. Of course, it's fine to incorporate triseries or drop sets as well, it's up to you what intensification methods you prefer and are comfortable with. However, in this example workout, we stick to simple basics. We believe that if we want to cut back on calories and diet as little as possible, then the more challenging the workout must be. In dieting, we often fall into the same loop and one that we have the urge to cut back on the load we train with and we want to avoid that. Of course, training with heavy weight can be sustained provided you are not an athlete training for a race and at that final stage you just can't do it much, we are sympathetic to that. Enough chit-chat and let's take a look at what such a training plan might look like.

Push/Pull/Legs training is based on three workouts that are repeated. The name makes it clear that these are workouts divided according to the execution of the exercise, namely the push, pull and leg press.

The division of exercises:

• PUSH - All exercises where we push the weight away from the body (chest, shoulders, triceps)
• PULL - All exercises where we pull the weight towards the body (back, biceps, back shoulders)
• LEGS - Exercises for the entire lower body (quadriceps, hamstrings, calves, butt)

The honesty of the workouts is up to you as we all have different options. Abdominals are not listed for this workout, but you can do it for any part for example 2-3 times a week. Definitely don't skip the abs!

Example of PUSH training

*SS - super series

*D - drop series

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