How To Lose MORE Fat And KEEP/BUILD Muscle (3 WORST Dieting Mistakes You Need To Avoid)

Have you had issues with successfully dieting to lose fat and gain muscle at the same time? Well, it may be due to a few common dieting mistakes that I see people make, which affects their ability to not only lose fat and build muscle (body recomposition) but also keep muscle when dieting in the first place.

One of the top dieting mistakes people make is actually losing weight too aggressively. Because when it comes to how to maintain muscle while cutting and even building muscle while losing fat, you need to supply your body with enough energy and nutrients to do so. For example, a well-known 2011 paper found that the group of subjects placed on a ‘fast diet’ (ate 300 fewer calories daily) lost significantly less fat than the slow group, and they also lost a little bit of muscle mass as well. On the other hand, the slow group was actually able to gain a little bit of muscle, gained significantly more strength, and lost a more significant amount of fat as well. So what I’d suggest is to aim to lose around 0.5-1% of your body weight per week, but this does depend on your current level of body fat.

The second dieting mistake most people make when wanting to keep or build muscle and lose fat is simply doing too much too soon at the start of the diet. But this approach actually prevents you from having any leverage when you reach a fat loss plateau. When you start dieting and put your body in a calorie deficit, over time, your body compensates by decreasing its metabolism to burn fewer calories. Which eventually leaves you stuck in a fat loss plateau since your metabolism has reduced to the point where you're no longer in a calorie deficit to lose fat. But the problem is, if you’re already starving yourself and doing a ton of cardio, you’re unable to push further to break through this plateau.

So instead, for optimal body recomposition, you want to first start at a small to moderate calorie deficit of roughly 10-20% or 500 calories below your maintenance, for example. And you also want to start with minimal cardio, so for instance 1-2 low-intensity sessions per week. Then, as the weeks go by and your weight and fat loss begins to stagnate, you can simply drop your calories further and/or increase your cardio slightly as needed to break through these plateaus every time you reach them.

The last mistake when it comes to a diet to how to lose fat without losing muscle is not taking breaks with your calorie deficit. The longer you diet for the more your body begins to physiologically adapt to both slow down your fat loss and make you more prone to losing muscle. To reverse this effect, you can make use of a strategy known as ‘diet break’ where you increase your calories back to maintenance for a week or two during your diet. What I'd recommend for a similar effect is simply implementing a one-week diet break after every 4-8 weeks or so of dieting. This way, you'll avoid increasing the length of your diet too much while still getting the many benefits that diet breaks have to offer.

So as you may have noticed guys, when it comes to maintaining your muscle during a diet or how to lose fat and gain muscle at the same time, you need to avoid rushing the process and instead slow it down by using a more controlled and systematic approach. And if you’re looking for a step-by-step program that shows you exactly how to implement this with both your workouts and your nutrition, such that you can lean down while improving your muscle definition and strength, take the analysis quiz below to discover what science-based program best suits you and your starting point:

Filmed by: Bruno Martin Del Campo

MUSIC:

GRAPHICS:

FOLLOW ME:

STUDIES:

FAST DIET VERSUS SLOW DIET

DIET BREAK

Subscribe to my channel here:

[rached]

No hype, no shouting, no talking so fast that you have to rewind, and with scientific studies to support your approach.
Thank you Jeremy, keep up the good work!

[abdurequiem]

If I lose 1% of my body weight every week for 100 weeks does that mean that I'm gonna disappear from existence at the end of my diet?

[bristowxavierlm]

The J trinity of YouTube bodybuilding

*Jeff Cavaliere*
*Jeremy Ethier*
*Jeff Nippard*



Edit : *Joe Delaney*

[ItzzJustJohn]

Bro your videos are so timely. It’s like you’re the Facebook algorithm.

[charleschua]

I’ve been a solid fan for a while. I have watched almost all your videos before I started weight training, and your content has gotten even better. Thank you so much for giving free content for all of us.

[iamryanlittle]

What's up, Jeremy! Ryan Little here. It's always dope to hear my music in your videos. I'm honored.

[pythonsky]

Iam at my journey now but got stuck at 77/76kg, I started at 93kg last january, I drastically reduced my calorie intake and maintain my 5km run 6 days a week for almost 4 months. Thank for your video man, now I understand why.

[kristfur]

People hear the words "diet break", they hear, "I can eat cake & cookies all day long".

[neoshenlong]

The best thing about diet breaks is they actually motivate you to mantain your diet. I mean, I just found out about it and I'm already excited about implementing it 2 or 3 weeks from now.

[vsnowybht]

About to sleep and then I see this yep I’m watching it 🔥

[UNLIMITED_WMSEEDS]

I just noticed that just about every fitness youtuber always keep there arms at a 90 degree angle to make the biceps look bigger at all times.

[Danielcoleco]

This is why I love this channel. Calm info backed by science. Great visuals and a good pace. Keep them up man!

[AJ-vnrr]

You’re the flat out best no bs fitness influencer on YT bro. Straight to the point and overall much more helpful 👏🏼

[jamesstephens]

Hey brother, been watching you for min maybe haven’t seen a lot of recent vids but huge quality increase! Love to see you succeed cause of the quality of your content but visually you stepped up.

[ranggasaktibudiputra]

This is true. I was 170 cm and 92 kg at the beginning of January 2019. In my determination for losing weight but without diet or calorie knowledge for straight 40 days I ate nothing but tea and biscuit every day and small amount of vegetables, but quite amount of water (little did I know months later after gaining the knowledge I roughly had 300 calorie per day, crazy). At the end of 40th day I lost 10 kg, then proceed to eat normal for like a few days then start dieting again, this time with the proper way. I found that I'm not dropping weight as fast as before even I hit plateau for like 1 month(at 1500ish calorie), so I tried to "reset" my body caloric needs. After spending that one month with 1500, I pressed back my calorie to under 1000 cal, and the weight lost works again, every 2 weeks I lost 1 kg. At the end of october I was 65 kg, and I realized how small my arms were, in fact, I lost some of my muscle mass during those months of diet. This may be the results of me not tracking my macros and not doing any exercise at all, just pure diet. Lesson learned, and now I'm on the beginning of my journey to do body building, wish me luck.

[adrianfell]

Good video

A quick point re diet breaks, there are actually two downsides. As mentioned the overall time to lose weight is longer. But the other thing to be aware of is that precisely BECAUSE diet breaks speed your metabolism back up, you will find the Diet/Deficit weeks more difficult than if you just went on a nonstop diet. Or to put it another way, imagine how the first week of a diet is generally the toughest then you "get used to it" (partly because your metabolism has slowed so you don't feel hungry as often). When you take diet breaks, every time you restart is like that first week. So yes diet breaks do work and they are good but there's a cost and the cost is that sticking to the diet is (non-intuitively) harder than if you don't take a break.

[sbw]

Bro i love the no bs approach. Other youtubers sometimes do a bs video just to sell their programs. But u actually talk some sense.👊

[ImJustJordan]

You don’t know how much I needed this 😭

[anilmenon]

great timing!! a diet mistakes video just when I am gorging on Diwali sweets

[fraktalfox]

ME: Subscribes gym membership

GYM GUY: You should try our personal training sessions to accelerate weight loss. We have the best professionals.

ME: I have JEREMY!