Protect your hard-earned physique by taking these simple steps in how you eat, train, and use supplements and topicals this year!
If you still believe that a successful diet is just about seeing the number on the scale go down, then you need to get with the times! Experts and everyday people alike are getting the message that avoiding muscle loss is a crucial component of sustainable, long-term dieting.
“I prioritize muscle maintenance during a fat loss phase because that’s ultimately what gives you that ‘toned’ look everyone wants,” explains personal trainer and SteelFit athlete Morgan Shapiro. “‘Toned’ really just means having enough muscle with low enough body fat for it to show through!”
It’s no exaggeration to say that it’s your physique’s best friend. Use these simple techniques to protect it during your summer fat-loss prep.
1. Start earlier than you think
How long should a fat-loss phase last? Longer than you think. Shapiro starts what she calls “Operation Bikini” all the way back in March!
Why so long? Because research consistently shows that the slower you lose weight, the less muscle you lose with it. And conversely, the faster your diet, the harder it feels while you’re doing it. So instead of trying to cram 12 weeks of fat loss into four, use this schedule to guide you:
Month 1: Being consistent with your diet and training can translate to results on the scale, body measurements, and getting stronger in the gym.
Month 2: Pay close attention to the mirror, as it starts to catch up to the changes you’ve been making to your diet and training.
Month 3: Just stay the course as you dial in the details. This is when the magic really starts to happen and your “summer body” comes out to play!
“I don’t want to wake up in June wishing I had started sooner,” Morgan says. “I owe it to myself to put in the work, enjoy the process, and show up as the best version of me—mentally and physically—when I hit the beach.”
2. Lift 3-4 times per week
There’s no magic, universal answer for how often you should lift weights. But 3-4 times a week hits the sweet spot of:
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Often enough to give your muscles consistent stimulation (and avoid muscle loss)
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Easier to stick with than 5-6 times per week
The best thing about 3-4 times a week is its flexibility. Busy schedule? Go with three. Love lifting? Go with four, like Morgan does. This schedule really allows you to adhere to her Operation Bikini motto, which is “Consistent, not perfect.”
3. Do SOME full-body lifting workouts
Experienced lifters often fall into the trap of thinking that full-body workouts (where you hit most or all of the major muscle groups in a single day) are just for beginners. Far from it! Plenty of incredible physiques have been earned and kept on full-body training, and it has some unique benefits
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Increased calorie burn and fat-loss compared to training just one muscle per workout
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More frequent muscle stimulation to prevent muscle loss
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TONS of programming options (straight sets, supersets, circuits)
And if you’re going to lift just three times per week, consider trying a full-body approach to maximize the time you’re in the gym. And even if not, consider keeping one full-body day in your training week.
This June, SteelFit is even releasing its first-ever FREE full-body training program! Watch our socials to get your copy.
4. Up your steps (especially after meals)
It’s easy to tell you to get more steps in. But it’s harder to actually remember to do it! That’s why Morgan loves to time her walks around other daily rituals, like meals.
If you eat three times per day and take a 10-15 minute walk after each one, those steps will quickly add up. And unlike hour after hour of machine-based cardio or HIIT workouts, they pose no risk of muscle loss.
“Lifting and walking — combined with a dialed-in nutrition plan — is truly the magic formula for sustainable fat loss,” Morgan explains.
5. Take creatine daily
As explained in the article Does Creatine Help With Weight Loss, creatine itself won’t burn calories. But this popular supplement still can play a crucial role while you’re dieting.
“Creatine isn’t just for gaining muscle — it’s one of the best tools for holding onto your hard-earned results during fat loss,” Morgan says. And best of all, the formula for experiencing creatine’s benefits couldn’t be simpler. Just do one of these daily:
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Take 1 serving (4 gummies) of Creatine Monohydrate Gummies; or
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Take 1 serving (5g) of Powdered Creatine Monohydrate
6. Use topicals, even on your non-lifting days
If you want to increase muscle definition on specific areas like your abs, doing some targeted core training is a must. But ab workouts aren’t your only tool for abs! Utilizing a fat-burning topical like Abs of Steel can help you sweat more, tighten up skin, and chip away at stored body fat.
“SteelFit topicals are a simple but powerful way I give my physique — and my confidence — that final edge,” Morgan says. “I love applying Abs of Steel and Buns of Steel before cardio sessions — they help me sweat more, tighten the appearance of my skin, and just make me feel good.”
7. Enjoy the pump!
If you’re only lifting a few times per week, it’s essential that your lifting sessions are intense enough to give your muscles a loud-and-clear message to grow and get stronger. A great way to do that is by taking a pre-workout supplement like Steel Pump Peak Performance Pre-Workout.
Along with caffeine and nootropics for physical and mental energy, Steel Pump contains a science-backed 3,000 mg dose of the amino acid compound L-citrulline malate. This helps fight fatigue and dramatically increase blood flow to muscles.
In normal language, that means: more reps, better muscle pumps, and more shapely and “muscle-y” looking muscles after every workout. Any workout that ends with a good pump is one that will keep you excited to come back and do it again next time!
