This article is part of my broader nutrition setup guide. This is for a good reason. There is also an interaction with how much training experience and muscle mass you have. The goal of a cut — fat loss phase — is to maximize lean mass retention while dropping off body fat. It requires a calorie deficit and so you will lose weight overall.
The Skinny on Burning Body Fat
How To Reduce Body Fat In 4 Easy Steps | Coach
If a leaner figure is what you're after, it might be time to start focusing on turning your body fat into lean muscle mass. Body fat and body mass index BMI are not one in the same, though. BMI is a measurement of body fat derived from a calculation based on one's height and weight, and according to the Centres for Disease Control and Prevention , "BMI does not measure body fat directly. According to Langer, you need body fat to protect your organs, cushion your joints, and produce hormones. Lowering your body fat percentage can lead to a leaner figure, but Langer stresses that if your body fat percentage becomes too low, it can be dangerous in terms of your immunity and body processes.
Body fat percentage
In the Nutrition Setup Guide , I talked about using body-fat percentage to guide your decisions on when to cut, bulk, and chase recomp simultaneous muscle gain and fat loss phases. But as you are probably aware, ALL the body-fat measurement methods we have available have horrible inaccuracies on an individual level, and I strongly recommend people avoid trying to gauge progress based on them. Fortunately, I had 9 years of client results photos to draw from when creating it. What a wonderful trip down memory lane this was! I have no way of knowing if the categorizations you will see below are correct, but if you pair this guide with the recommendations on when to bulk vs cut , it will help guide your decisions.
Transforming your body isn't easy, but if you want muscle definition, you'll need to do it. If you've ever said something like "I want to tone up" or "I want to lean out," you were referring to body recomposition, even if you didn't know it. Body recomposition -- or altering your physique by burning fat and gaining muscle at the same time -- is a different approach to health and fitness than the typical weight-loss mindset. Many people think that true body recomposition is impossible because of this conundrum: To reduce your body fat, you have to eat fewer calories than you burn. But to build muscle , you have to eat more calories than you burn.