Working to Build Muscle and Lose Fat: Why You’re Spinning Your Wheels

 

“I want to build muscle and lose fat at the same time.”

This is a phrase that is all too common in the fitness industry. If you ask most people what their goals are when they start training, this is usually the first phrase that comes up. It’s one of the most common concepts our IIFYM coaches hear from clients as well.

Unfortunately, and ironically, this situation does not truly occur nearly as prevalent as it is said. As a general rule of thumb, it is best to focus on either the goal of gaining muscle or losing fat at a given time (pick your overall goal and begin today with the IIFYM calculator). Trying to simultaneously build muscle and lose fat usually, results in spinning your wheels.

Normally showing little to no real progress actually transpire. There are some select and rare scenarios where this feat is indeed possible, however, these are more of an exception to the rule rather than the rule itself. I’ll go into detail on those specific scenarios later, but for now, let’s take a look at it why this lofty goal is usually not recommended.

Calories In, Calories Out

To put this as simple as possible… You need to be in a caloric surplus to gain muscle and you need to be in a caloric deficit to lose fat. Every person has their own caloric set point that will allow them to maintain their weight; eating above this intake will make that person gain weight while eating below this point will make them lose weight.

Instead of going through all of the guesswork to figure out your ideal macros and caloric intake, have one of our coaches create your Custom Macro Blueprint

Using random numbers as examples with a hypothetical person, let’s say that someone needs to eat 2500 calories to maintain their current weight. Excluding rare situations, they would need to be eating more than 2500 calories if they wanted to gain muscle, whereas they would need to be eating less than 2500 calories in order to lose fat. I don’t think it takes a nuclear physicist to see that eating above and below 2500 calories simultaneously is an impossible feat.

 

 

One Process At a Time

That person could eat right at 2500 calories a day in an attempt to both build muscle and lose fat, and if they were just beginning a new training program and/or IIFYM plan after not doing so for years it’s possible they would be successfully in doing so for a little bit. Yet, over time their body would soon adapt to the training stimulus and this magical phenomenon of accomplishing both of these goals simultaneously would soon come to an end.

This miraculous process is known as newbie gains or ‘noob gains’. However, this process does not last forever.

For the vast majority of people, and especially for people who already have months of training under their belt, it is advised to not attempt to build muscle and lose fat at the same time. Focusing all of your efforts on a single goal at a time instead will truly help you optimize the results since you’re doing all that you can to work towards a specific outcome. Our coaches here at IIFYM.com have always gotten the best transformations for our clients whenever we commit to one process at a time rather than trying to both build muscle and lose fat simultaneously.

Jack of All Trades, Master of None

Have you ever seen those 2 in 1 shower products that claim to contain both shampoo and conditioner properties? While the thought of saving extra time may excite some, I’ve always viewed it with skepticism. Since the process of shampooing and conditioning are so different, how could one product effectively do them both to their best ability? I would think that a product whose sole purpose was one or the other could do a much better job with those individual aspects since it can focus all of its efforts on that specific goal.

It seems by trying to accomplish two different processes simultaneously that require different mechanisms, you’re not reaching the full potential of either goal. A jack of all trades if you will. Since the process of shampooing and conditioning are so different, how could one product effectively do them both to their best ability?

I would think that a product whose sole purpose was one or the other could do a much better job with those individual aspects since it can focus all of its efforts on that specific goal.It seems by trying to accomplish two different processes simultaneously that require different mechanisms, you’re not reaching the full potential of either goal. A jack of all trades if you will.

It’s not quite a direct analogy, but the same concept sort of applies when you try to build muscle and lose fat simultaneously. While trying to build muscle and lose fat at the same time may be possible for a short duration of time in select scenarios, you would have much better results towards either one of those goals if you focused completely on one of them at a given time rather than both.

 

 

Don’t Spread Yourself Too Thin

Do you think the fastest sprinter in the world got that way by training for both cross country and sprints? And vice versa? Or in a non-fitness example, did the best guitarist in the world get that way by practicing both the guitar and drums equally trying to be great at both? In both of these examples…

Most likely not. Once again these aren’t the best comparisons out there, but they prove the point that if you want to achieve the best results possible in regards to a specific goal in the shortest and most efficient time possible, then you need to solely focus on that and not try to accomplish two different things that require different approaches in order to maximize their given potential.

Eating At Maintenance

Now I will say that if someone is happy with the amount of muscle development they already have or if they are an athlete training for performance, then there is absolutely nothing wrong with eating at your caloric maintenance in your IIFYM plan.

The prominent take home piece of advice is simple; focus on one overarching body composition process at a time and commit fully to it.

However for people who are trying to make major visual changes to their physique, then you are compromising your overall results if you try to build muscle and lose fat at the same time.

Spinning Your Wheels = No Results = No Motivation

I’ve known a lot of people that have attempted the task of trying to build muscle and lose fat simultaneously; they experience a little success in doing it at first and then think it’s something that can always be done. In result, they just end up spinning their wheels most of the year without truly gaining much muscle or losing much fat. It can really be discouraging to many people because they are working hard in the gym and feel like they’re eating right, yet the visible results are not reflecting that.

 

 

Break The Cycle

This is kind of similar to the situations of people who always seem to be dieting year round; they eat incredibly strict during most of the week then binge so bad on the weekend that it basically negates everything they did in the days before. They end up suffering from all of the negative consequences of dieting, but none of the great ones. It’s a vicious cycle. Years go by and no progress is really being made despite still working hard in the gym and ‘trying’ to diet most of the time.

It’s no surprise people lose motivation and fall off altogether whenever this happens. Our coaches at IIFYM always set up our clients for optimal success by giving them an IIFYM plan that has a clear goal in mind and is specifically designed to make that happen as efficiently as possible.

Build Muscle and Lose Fat? How?

In this article, I’ve mentioned a few times about some of the rare situations where you actually can build muscle and lose fat at the same time. But what exactly ARE these specific circumstances, though?

It’s time to break this insanity and jump start fat loss! Let one of our coaches build your ultimate diet approach with a Custom Macro Blueprint

As previously mentioned, if someone is new to beginning a workout program and/or IIFYM plan after not engaging in exercise for either years or their whole life, then it is definitely possible that they can indeed build muscle and lose fat at the same time for a little bit.

Newbie Gains

This miraculous process is known as newbie gains or ‘noob gains’. However, this process does not last forever. The exact duration that this can occur may vary for people based on their exercise background and other confounding factors, but regardless it isn’t something you should always expect to happen.

Using my own previous experience and IIFYM clients who I have worked with as examples, I would say on average this period where you can both build muscle and lose fat could last anywhere from ~1-4 months. If someone has literally never gone to the gym in their entire life or played many sports growing up in combination with starting up an IIFYM plan, then their ‘noob gaining’ period will be extended compared to someone who used to work out, but just hasn’t in a few years or so.

 

 

Coming Off An Injury

Besides people who haven’t regularly exercised in years, our coaches have noticed that the only other situation where someone can build muscle and lose fat at the same time is when someone is forced to take extended time off from the gym.

‘Newbie Gains’ have a short half-life, it’s time to have a professional build you a Custom Macro Blueprint so you can create lasting change in your physique

Whether this is due to injury, surgery, illness, etc. even if they were a consistent exerciser in the past. When they first get back into the gym, and especially if they are eating a balanced diet whether it’s IIFYM or not, it’s not uncommon at all to experience another period of ‘noob gains’ for a little while where they can both build muscle and lose fat, though it usually won’t last nearly as long as it did the first time when they were truly brand new to training.

…And That’s It

These are basically the only times (excluding performance enhancing drugs) where you can both build muscle and lose fat at the same time, so unless you fall into one of the above categories, you would achieve much better results if you focused your efforts on one or the other at a given time.

In Conclusion…

Hopefully, now you can understand why working to build muscle and lose fat at the same time isn’t the most efficient path to achieving the results you desire. The biggest take home piece of advice is simple; focus on one thing at a time and commit fully to it. If you are trying to gain muscle, consistently eat in a caloric surplus for an extended period of time until you are happy with the amount of muscle you have put on, then cut.

If you are trying to lose fat, consistently eat in a caloric deficit for an extended period of time until you are happy with the amount of fat you have lost, then build. By concentrating on one thing at a time you can optimize the results for that specific goal, then set your sights on optimizing the results of the other goal after that. This in combination with a solid IIFYM plan will lead to the best overall results in the long term and the most noticeable visual changes.

 

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The Perfect Macro Split: Is There A Superior Macro Breakdown?

 

If you are on a mission to shed the excess body fat you’ve gained over the last few years, one question you might be asking yourself is what macro split you should be using.

You already may know quite well that you plan to use the IIFYM approach (if not, start with their IIFYM calculator to get your macros) as part of your diet set-up, but beyond that, you are wondering how much of a difference it’s going to make how many grams of proteins, carbs, and fats you eat.

The fact is, your macro split can make a difference. While it’s not the main determining factor that goes into whether or not you’ll lose weight on your IIFYM approach – calorie intake is – it does come in secondary.

Let’s take a look at a few of the key reasons why your macro split matters and then talk about whether there is a perfect macro split to use while following your IIFYM plan.

Muscle Retention

The first reason you must pay attention to your macro split ratio is because this factor can determine the level of lean muscle mass retention you have while on your IIFYM diet plan.

Note that any time you move into a state of being in a calorie deficit, you are going to be at risk for lean muscle mass loss. This is because since you are taking in less energy than your body needs to sustain itself, there is always that chance that it will turn to lean tissues as a fuel source.

While in a perfect world, we would have all the necessary energy come from body fat stores, the world is rarely ever perfect so we don’t often see this happening entirely.

If you are not eating the right macro split – more importantly, the right amount of protein – your chances of experiencing lean muscle mass will go up considerably.

If your protein is too low, your body may start to utilizing some of the incoming protein as an energy source, which now means there’s not enough left over for supporting your lean muscle mass tissue.

 

 

The Strategy to Ensure Preservation

By raising your protein intake however and using a macro split that tends to favor protein over carbs and fats, you ensure that even if some of that protein is utilized for energy, you’ll still have more than enough left over to help maintain lean muscle mass tissue.

Figuring out a proper caloric intake and ideal protein consumption takes some guesswork, have one of our coaches calculate it for you and provide you with a complete approach with a Custom Macro Blueprint

The end result is that you do lose overall body fat weight, rather than muscle mass tissue. If you use an IIFYM approach that takes protein too low, you may lose weight but you may end up looking like a smaller, but a thicker version of your current self. It’s not a pretty picture and not one you want to find yourself in.

When you get a custom designed program by us, we’ll ensure you get the perfect amount of protein to preserve your hard-earned muscle tissue.

Energy Level

The second reason you’ll want to be considering your macro split when on an IIFYM fat loss plan is because it will also influence your energy level. If you aren’t getting the proper level of carbohydrates in on your diet plan, you may find that you struggle to put in an optimal performance at the gym. Your workouts will suffer, your strength will go down, and you’ll find yourself getting more and more frustrated with the program.

Carbohydrates are essential for an intense workout and the more intense workouts you do, the more carbs you’re going to need.

Protein has what’s referred to as a higher ‘thermic effect of food’ meaning your body will expend more energy breaking down protein than it would if you had eaten carbohydrates or dietary fats[1].

In this regard, that goes to show you that there is no perfect macro split for weight loss for everyone. Rather, there is a perfect macro split for you. You need to take a look at your entire lifestyle and what you plan to do while on the IIFYM approach, and determine how you will divide your macros from there.

Some people also tend to run better off dietary fats as a fuel source and may find that when they aren’t as active, they actually feel better having a higher fat, lower carb intake. Others may find the opposite. It all boils down to learning your body and how the various macros impact it and then using that information to create you own perfect macro split.

 

 

Health Promotion

The third reason to consider a macro split and figure out a perfect ratio to use is for health consideration benefits. For example, if you cut out most of the carbohydrates out of your diet plan, you’ll have a hard time meeting your intake needs for dietary fiber as well as key antioxidants that can help with disease prevention.

Getting enough dietary fiber in your IIFYM approach is critical for stabilizing your blood glucose levels, keeping your hunger in check, and maintaining regular bowel movements. Those who go on low-carb, high-fat fat diet plans often find this really messes with their digestive systems and they end up experiencing constipation.

By thinking about your macro split and making sure that you get it right for you, you can avoid this.

Likewise, low-fat diets also have their issues too. Fat is an essential nutrient that you must be taking in as you go about your approach and if you cut it too low, your hormone levels can suffer and you may find that your appetite levels get out of control.

Those who use a high-carb, low-fat approach when following an IIFYM diet may struggle to stick to their desired calorie intake because of this hunger issue. Fat is a satisfying nutrient so by getting enough into your meal plan, you can put the breaks on hunger.

Our programs ensure that everyone gets enough fat that hunger is a non-issue most of the time. Check out our nutritional coaching for more info.

TEF Considerations

Finally, the last reason why you need to consider your macro split on your IIFYM diet plan is because certain macros do tend to give you a slight advantage when it comes to fat loss. Primarily, protein.

Protein has what’s referred to as a higher ‘thermic effect of food’ meaning your body will expend more energy breaking down protein than it would if you had eaten carbohydrates or dietary fats[1]. This means you net fewer calories overall, thus it could help tilt the scales in terms of weight loss in your favor.

The leaner you get, the less likely your body is willing to give up those fat stores, as now it views that fat as essential for survival.

Those who consume an IIFYM diet plan with a higher protein macro ratio will typically find that they can eat a few more calories because of it. Or, if they keep their calorie level constant, they’ll lose weight a little faster thanks to the extra metabolic boost they are getting from consuming that protein.

So for all of these reasons, as you can see, you do need to find the right macro split for your weight loss program. It is something that cannot go overlooked as you set up your program design but at the same time, there is definitely not one approach that is perfect for everyone.

Let’s now talk about what the perfect macro split for weight loss is for you.

 

 

Finding Your Perfect Macro Split Ratio

When it comes to figuring out your ideal macro split ratio, there are a few factors that you need to take into account. By doing so, you can best structure your IIFYM plan. If you still are struggling with these and need help, you’ll want to consult one of our coaches who can take all of this into account for you.

Let’s look at the main points of consideration.

How Much Weight You Have To Lose

The first thing you’ll want to consider is how much weight you have to lose. If you’re someone who is exceptionally lean, to begin with, and only has 10-12% body fat if you are a male or 15-20% body fat if you are a female, you are going to be getting down into stubborn body fat stores here. This means that you are about to attempt and push your body to the limits as far as getting fibrous is concerned and are going to face a great fight along the way.

Find out your ideal caloric intake and macro breakdown, let us build your Custom Macro Blueprint

The leaner you get, the less likely your body is willing to give up those fat stores, as now it views that fat as essential for survival.

The lower your body fat is while dieting, the higher your risk of losing lean muscle mass will be because of this so for you, a higher protein macro split may be preferable.

If on the other hand, you have 50+ pounds to lose, chances are, your body isn’t going to be that concerned about losing some fat and won’t be experiencing nearly the same threat to losing lean muscle mass.

Those who are already quite lean will want to ensure their protein intake is around the 1-1.15 grams/lb. of their desired weight range.

 

 

Your Insulin Sensitivity Levels

The next thing to take into account is your insulin sensitivity levels. This is something that you, unfortunately, can’t measure, but you can get a pretty solid guess as to where you stand.

Ask yourself, if you were to indulge in a carb-heavy meal – say a plate of pasta with some garlic bread, how would you feel after? Would you feel energized and ready to tackle an intense workout or would you feel more like it’s time for a nap on the couch?

 Have us create a diet approach that is sustainable and allows you to balance your nutrition with your  Custom Macro Blueprint

If you were the former, chances are you have sufficient insulin sensitivity and your body knows how to handle carbohydrates exceptionally well. On the flip side, if you were the latter, you may have reduced insulin sensitivity and may not do so well eating a high carb diet.

Another thing to look at is your current body weight. Those who are leaner tend to have better insulin sensitivity rates while those who have quite a bit of weight to lose tend to have lower insulin sensitivity levels.

Best Method For This Obstacle

Once you have better determined where you stand, you can then use this information to figure out your best macro split for weight loss on your If IIFYM approach.

If you are someone with normal insulin sensitivity, you can put a few more calories towards carbohydrates, while if you are someone who has poor insulin sensitivity, you’ll be better off keeping your carbohydrate intake lower and putting more calories towards dietary fat.

For you, you’ll want to ensure that you keep your insulin levels as stable as possible while using the IIFYM approach, so any carbohydrates you do consume should be the higher fiber, complex carbohydrate variety. Focus on vegetables as your primary source.

 

 

Your Planned Exercise Program

The next factor that will go into helping you figure out your perfect macro split is the exercise program you plan to do. As we noted above, the more intense exercise you are going to perform, the more carbohydrates you are going to need to support those workout sessions.

As such, your macro split for your IIFYM needs to be considerably higher in carbs, lending more energy to that workout period.

If you are someone who is engaging in intense weight lifting as well, chances are you will be depleting your muscle glycogen levels quite readily also, which in turn means you’ll need to be restoring them through the carbohydrates you eat.

It’s not unusual for someone who exercises hard 4-5 times per week to have double the carbohydrate intake as someone who doesn’t exercise at all while following the IIFYM approach, so this is one good example of how the right macro split is never a one-size-fits-all phenomenon.

This is also a good reason to consider hiring one of our coaches to help you figure out the right macro split for you. In doing so, you’ll take the guesswork out of the equation.

Your Natural Food Cravings

Finally, the last factor that will come into play when figuring out your perfect macro split on your IIFYM diet plan is your natural food cravings and preferences. If you are someone who loves to eat your carbs and can’t go a day on a low-carb diet without breaking it, don’t force your carb intake too low on your split set-up.

No matter how ‘beneficial’ it may be to do so, if you don’t stick with the diet plan, you won’t see results – period. You do need to assess your natural preferences and try and stay as close to those as possible.

One of the key benefits of the IIFYM approach is that you can enjoy the foods you want to eat in moderation and still reach your goals. But, if you’ve used a macro split that excludes those foods by default, you aren’t going to be reaping this benefit.

So there you have the answer to the question, ‘is there a perfect macro split for weight loss?’ The answer is yes, but it’s highly individual and this is why hiring one of our coaches to help get you started is the best approach if you want to see maximum results.

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Why Does IIFYM Give So Many Calories?

 

For those of you new to IIFYM and tracking macronutrients in general (for those who don’t have macros, go to our IIFYM calculator), this could be a question you find yourself asking. One of the most common remarks people first make when receiving plans from our website is something along the lines of “Wow! I can really eat that much?” Or, “Are these my diet macros?”

Yes. Yes, you can and they are! Not only is it something you ‘are able’ do, but it’s more like something you ‘should’ do. In my years of experience, I’ve found that most people who are dieting are likely under-eating and not taking in as many calories or macronutrients as they probably should be.This is due to a variety of reasons. The biggest reason is that most people who start a diet in an attempt to lose weight usually begin with an impatient mentality where they want to lose as much weight as they can as quickly as possible.

Ditch the Impatient Mentality

This causes people to adopt the mindset of consuming fewer calories is better, as they think it will allow to them to lose weight faster and achieve their goal in a shorter duration. This is true to an extent but as most of these people find out later, even though they may lose a lot of weight initially, it’s not something that is sustainable and they’re quick to gain most of the weight back as soon as they stop dieting on super low calories.

Although, the consumers aren’t to be blamed for having this thought process; unfortunately, it’s all too common for many fitness ads or popular yet unqualified trainers to make outlandish claims such as you can lose 10 lbs. in a week or 20 lbs. a month with this *insert product here*. If it sounds too good to be true, it probably is. Great results that will actually stay just
take time and they cannot be rushed.

 

 

Set Your Sights Long Term

Back to the original question that the article title presented- why does IIFYM give so many calories?Our plans at IIFYM.com are designed to set you up for long-term success, not just immediate results. Anyone can starve themselves and lose a lot of weight initially. The goal of IIFYM, however, is to provide you with a balanced distribution of macronutrients that will prioritize your overall health and drive your performance in the gym regardless if you are trying to lose weight or build muscle.

Excessive workouts but not enough calories or the right distribution of macronutrients (protein in particular) to properly repair your muscles is a recipe for muscle loss

If you are trying to lose weight, though, it is ALWAYS more ideal to start off with as high of calories and macronutrients as you possibly can while still being in a deficit. The exact amount of calories and macronutrients can be hard to pinpoint, but it is far better to overshoot it rather than undershoot it.

Instead of playing the guessing game with your ideal macronutrient breakdown, let us create your Custom Macro Blueprint

If you undershoot the starting macronutrients, you’re just limiting how low you can ultimately drop them over time. If you overshoot them, though, the worst case scenario you can experience is that you might gain a pound or two the first couple weeks or just maintain weight. Obviously, that is going against the goal of weight loss, but what’s an extra two weeks if it’ll greatly help out your results in the long
run?

Even if this does happen, this initial process is still very important in setting up your caloric capacity and metabolism for long term success. Plus whenever weight loss plateaus or progress stalls, you have much more room to drop down your macronutrients which will just allow you to lose more weight when all is said and done. Slow and steady wins the race.

 

 

Fuel Your Daily Activities

If you regularly go to the gym or engage in physical activity in any way, it is important to prepare for your exercise with adequate calories and macronutrients even in a weight loss phase. Excessive workouts but not enough calories or the right distribution of macronutrients (protein in particular) to properly repair your muscles is a recipe for muscle loss, overall feelings of soreness and a lack of
energy on a daily basis.

You’re helping your metabolism get back to a healthier place which is essential for numerous aspects

It’s pretty common for people on fad diets who are eating a very low amount of calories to combine that with endless hours of cardio in an attempt to double their weight loss efforts. Their heart’s in the right place, but unfortunately, the more extreme approach doesn’t always mean the better, especially when it comes to fitness and nutrition. If you’re exercising like crazy then that just means you need even more calories and macronutrients in your diet to make up for the extra calories that you are burning through exercise.

Is Cardio Really Needed Weight Loss?

Just to clear things up in case anyone is reading this who is not aware, cardio is absolutely NOT needed in order to lose weight. Cardio can be great for overall health and cardiovascular reasons, but to say it’s a requirement for weight loss is not accurate at all. Like anything, it can be bad in excess depending on your goal so don’t overdo the cardio from the beginning if you’re trying to be in it for the long haul.

Kickstart Your Metabolism

For people who have been dieting on super low calories in combination with excessive cardio for a long time, they may find themselves in a situation where no matter what they do or how low they drop their macronutrients, they just CANNOT lose any more weight. They’ve effectively run themselves into a wall.

If you feel drained from restrictive diet, let one of our coaches build a proper approach with your Custom Macro Blueprint

If you’ve ever found yourself in a situation like this, I’ve personally experienced with myself and many clients that sometimes adding in MORE calories compared to what you were eating can actually help you lose some more weight. There can be a variety of reasons for this, but it’s something that can really only occur if someone has been dieting in a caloric deficit for a very long time or has been doing
way too much cardio in combination with too low of calories for awhile.

 

 

Healthy Metabolism, Healthy Mechanisms

A big reason why the aforementioned situation can occur is because by adding more calories back in your system after depriving it for so long, you’re helping your metabolism get back to a healthier place which is quite important for many aspects. When your metabolism is healthy due to having a proper caloric intake more aligned with your actual bodily needs, overall energy will be greatly improved and lean muscle mass can either be gained or retained better which will lead to a better body composition over time. Our coaches at IIFYM.com use your specific variables to provide you with the proper daily caloric intake and distribution of macronutrients that you need to optimize your health, metabolism and
your fitness goals.

Adherence Is King

Perhaps the most important reason of why IIFYM gives so many calories though is the adherence factor. The best diet is the one you can adhere to after all. It wouldn’t even matter how optimal the diet was if it was so low in calories or restricting from food groups that you couldn’t even follow the plan most of the time then all of that optimization goes out the window.

Having the correct macro/caloric breakdown helps with adherence massively, have one of our coaches make your Custom Macro Blueprint

If starting off your calories in a higher place allows you to actually stick to your diet and not feel miserable in the process, even if the progress comes with a lot slower result, I feel as though that’s a minute price to pay. All great things take time so I don’t see why your health or your goal physique should be viewed as anything different.

IIFYM Is A Lifestyle

IIFYM shouldn’t be viewed as an actual diet, but more of a lifestyle change. The term ‘diet’ usually instills in people’s minds that it’s going to be very bland, difficult and deprive you of all your favorite foods that you enjoy. IIFYM is none of that (well, it can be difficult depending on if you’ve been cutting for awhile).

When following IIFYM, the only thing that truly matters is hitting your macronutrients at the end of the day; the food sources they are coming from is pretty much irrelevant in regards to weight. You should still try to fill up most of your macronutrients with nutrient dense food sources for overall health reasons and to help your performance in the gym, but regardless the total calories and macronutrient numbers will be the most significant factors that determine if you’re losing fat or gaining muscle.

 

 

Moderation and Balance

This allows you the flexibility and freedom to eat ANY food that you want which should greatly help in adhering to your plan. Many popular diets eliminate certain foods; they warn people that these foods are ‘bad’ for you and cannot be consumed if you want to stay on track
of your goals. Anything can be bad in excess so that’s why it’s all about moderation and balance. If you’re eating a balanced diet with a variety of healthy macronutrients and micronutrients, having some more refined and process food here and there will absolutely not deter you from your goals in any way or prevent you from losing weight.

Eat More Macronutrients, Lose Weight

Since you can eat whatever you want and because IIFYM plans give you a lot of calories to work with initially, a lot of people don’t even feel like they’re on a diet. Granted this isn’t the case for everyone, but I know many people who are trying to lose weight on an IIFYM plan that actually had a hard time even reaching their required macronutrients, let alone going over on them. Struggling to eat enough and STILL losing weight? That basically goes against the framework of any ‘diet’ you’ve ever heard of I’m sure! Usually, it’s the exact opposite and people are trying to find ways how to not go over on calories.

For people who have been tracking macronutrients for a long time and have lost a significant amount of weight in a caloric deficit, it is likely hunger will start becoming more of an issue over time as your calories are getting lower, though. That part is indeed normal.

However for people brand new to tracking macronutrients just beginning their weight loss journey, the initial amount of calories and macronutrients should be very comfortable for them to work in their daily life and not feel like they’re hungry all the time. Our coaches at IIFYM.com always give you a proper caloric intake and a healthy balance of macronutrients to start off with so you shouldn’t at all feel deprived when first beginning a plan.

The Real Reason IIFYM Gives So Many Macronutrients and Calories

So, why does IIFYM give you so many calories? Because we want to see you succeed. We want you to be healthy, to be happy, enjoy life and not feel like you have to deprive yourself of your favorite foods or calories in general. Losing weight may not always be easy, but it doesn’t have to be as awful as the majority of mainstream fad diets make it out to be. While tracking macronutrients may take some practice initially to get the hang of, it’s something that literally anyone and everyone can do with enough time and patience. The concept of being flexible with your food
sources can be applied year round. It’s a lifestyle after all; not a diet.

 

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When Is It Time To Fire Your Personal Trainer

 

If you’ve been following along with the IIFYM approach to shed fat, build muscle, and achieve a better body, chances are, you’ve been working hard in the gym as well. You likely have hired a personal trainer and have been going at it at least three times per week in an effort to reach your goals.

But, when is it time to part ways with your personal trainer? How can you really know if they are helping you in the manner they should be? Too many people make the mistake of getting in the ‘comfort zone’ and never questioning whether their trainer is doing all they could be for them.

It’s time to question it. Let’s look at some of the clear signs that it may be time to fire your personal trainer and find a new one to help you with your workouts as you use the IIFYM program.

Personal Trainer Check Point #1: Are You Seeing Results?

The first and probably the most obvious sign that you want to look for is the results you are seeing. Now, whether or not you are following an IIFYM approach will have a huge influence on your results, so you must always keep that in mind.

But, assuming you are following the program just fine, you should be seeing changes taking place in your body every two weeks or so. If you have gone for a month of regular training without so much as seeing a change in the scale or in the mirror, it’s time to ask some questions.

Of course, your trainer can only do so much for you – you have, to be honest with yourself about whether you are putting in the effort, but if you know in your heart you are, your trainer may very well be the problem.

If they have not prescribed you a workout that is built to get you results, you may be spinning your wheels for months before making any progress.

At the same time, don’t be unrealistic in your expectations. Change doesn’t happen overnight so don’t jump ship on your personal trainer if you don’t see success after the first week. Give it that two-week time frame and then evaluate.

 

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Personal Trainer Check Point #2: Are Your Workouts Constantly Changing?

Another good question to ask about your personal train is whether your workouts are constantly changing. If you are starting to feel psychologically bored with your workouts because you are doing the same thing day in and day out, this is a good sign that your body is bored as well.

A bored body never responds properly to training as if you want to see the change in your body, change with your workouts is required.

Some personal trainers, unfortunately, get caught up in the thinking that their job is simply to just show up, make sure that you execute the exercises properly and then count reps.

This is not the case. A good personal trainer knows that if you are to succeed with your workout and IIFYM diet plan, you need to be challenging your body every step of the way. This means dynamic workouts that are constantly incorporating new exercises into the mix. If your personal trainer is not being creative and adding new exercises regularly, that’s a sure-fire sign they are not training you to their full capacity. It’s time to consider looking elsewhere.

Alternatively, you can also check out our own personal training program where our experienced and diligent exercise director creates and adapts a program based on your changing needs. It’s the convenient approach for those who want to get fit quickly.

Personal Trainer Check Point #3: Is Your Trainer Engaged?

A great personal trainer is not one who’s constantly checking their iPhone, running late for your sessions, or chatting up other gym goers or trainers while you are working.

Instead, they are focusing on you and what you’re doing, always ensuring that they are maximizing your training sessions. If your trainer seems to be relatively distracted and is only partially engaged, you aren’t getting what you are paying for with them.

This is your time and your workout trainer needs to realize this. If they are not paying attention to you, why you are you investing time and money with them?

Good trainers put their phones away and are there on time or early for your training sessions. They know that you are their top priority during this time and don’t let anything come in the way of that.

 

 

Personal Trainer Check Point #4: Are Your Sessions Relatively Easy To Schedule?

Another consideration you’ll want to keep in mind is how easy it is to book a session with your trainer. While some trainers differ in demand and thus run busy schedules, others are only working part-time and are available at certain points during the day.

If these times rarely match up with the times that you can exercise – or the times that you prefer to exercise, this can become a real headache over time.

And while an overly booked trainer, because they are just so excellent is exceptional, if they don’t have time to see you often, they aren’t going to be doing you much welfare for you.

Ideally, you want to find a personal trainer who can see you at least two times a week if not three or four times depending on your financial capacity. If your trainer cannot commit to this, chances are, you won’t be making all that much progress.

An exceptional personal trainer knows that sometimes desires can change over time, so they should be checking in with you frequently to see how you are doing and what’s changing.

While there are exceptions to this rule – if you are someone who is well-versed in working out and can pretty much self-direct yourself, one session per week may be enough. Yet, most people will require multiple sessions per w

It’s an excellent idea to always inquire about your trainer’s schedule ahead of time before booking in with them so you get a definite idea of what you’re up against schedule wise before even starting.

Beyond that, be sure to book your sessions early for the weeks ahead. This way, you get first pickings. Plus, it will help you stay committed for the long-haul if you aren’t just going week by week.

If you find that you have such a hectic schedule that planning any sessions with a trainer is challenging, you might want to check out our program where you can get your very own workouts created for you by our exercise director.

Personal Trainer Check Point #5: Are They In Tune With Your Desires?

It’s important that any good personal trainer takes some time before you begin working together to really come to understand your goals and desires.

Are they checking in with you on how you are enjoying the workouts? And when you give them feedback stating you don’t particularly enjoy one certain type of exercise, are they coming up with alternatives?

Excellent personal trainers want to make sure that you are enjoying the workout sessions because chances are, you’ll put in more effort and thus get satisfying results. On top of that, the more you enjoy them, the more likely you are to rebook with them into the future.

You can’t out work a terrible diet, let one of our coaches tailor your Custom Macro Blueprint so you can start seeing true visual change

Trainers should know your goal set inside out so that each workout they prescribe for you is one that will move you in the right direction. If all your trainer knows about you is that you want to ‘lose weight’, this is going to help them program a properly designed plan.

Of course, it’s up to you to share your preferences and desires with them, but they should be asking you – and asking you regularly. An exceptional personal trainer knows that sometimes desires can change over time, so they should be checking in with you frequently to see how you are doing and what’s changing.

If there is no back and forth dialog between you and the trainer and your sessions are entirely just about exercising, this could be a sign it’s time to hunt for a new personal trainer.

 

 

Personal Trainer Check Point #6: Is Your Trainer Nutritionally Informed?

While not a firm requirement, it’s always a good thing if your personal trainer is nutritionally informed. Do they understand the concepts of the IIFYM approach? Are they able to help you out with IIFYM when you have questions or are struggling?

What you always need to keep in mind is that diet and activity go hand-in-hand for the weight loss and body transformation equation. You truly can’t have one but not the other, so your trainer should be focusing on doing everything they can do to make sure that you take a well-rounded approach to it all. This means addressing both diet and exercise.

If your trainer has no clue what sort of diet you are following and hasn’t even heard of the IIFYM approach, they’re really only addressing half the formula here.

how much of a ‘psych up’ energy does the personal trainer give off while you work with them? Are they helping pump you up to go for that last rep on your PR set? Or are they simply standing back, counting your reps?

While it’s true you can find a nutritionist to help with the nutrition side of your program, it’s far better if this is all coming from one person. That way, they know the in’s and out’s of both programs and there isn’t going to be that disconnect.

When your trainer knows and understands nutrition, they can give you more specific nutrition advice pertaining to the IIFYM plan based on the workouts that you are doing.

Some days you may need to add more calories and carbs to your plan so if your trainer has a good understanding of this, they can help you do so.

Our exercise programming offerings all account for this, so check them out if you need more assistance in this area.

Personal Trainer Check Point #7: Are You Having Fun?

Next question: are you having fun? This goes hand in hand with your trainer knowing and understanding your desires. If you aren’t having fun during your workouts, something needs to change.

While it’s true, there may be particular exercises that you don’t really enjoy but do them anyway because you know they are so effective, for the most part, you should be excited about getting your workout in.

Diet usually comes with as many trials and tribulations as exercise, make it easier on yourself with a plan that evolves into a lifestyle with your Custom Macro Blueprint

If your personal training is creating sessions that are dull and boring, how likely do you think it is that you will stay the course? The drop off rate with exercise is almost as much as it is with diet, so you must be doing all you can to help prevent this.

The great news is on the diet side of your program, the IIFYM approach makes it easy to adhere to the plan and stay excited about it, so if you find an excellent personal trainer who creates fun and interesting workouts for you, you should have no problem with this issue.

 

 

Personal Trainer Check Point #8: Do They Inspire You?

It’s also important that your personal trainer inspires you to better yourself. While you can, of course, get a mentor for this, if you find that you personal trainer is rather lazy and unfit looking, how well are they really motivating you during your sessions?

And to that end, how much of a ‘psych up’ energy does the personal trainer give off while you work with them? Are they helping pump you up to go for that last rep on your PR set? Or are they simply standing back, counting your reps?

Ideally, you want a personal trainer who is high energy and is there to help push and motivate you. This is what will land you the best result over time.

Personal Trainer Check Point #9: Have Your Goals Changed?

Finally, the last question to ask yourself is whether your goals have changed. Sometimes, the sole reason you need to find a new personal trainer is just because you are now working towards a totally new goal that the current trainer you are seeing isn’t so experienced in.

When this is the case, don’t feel bad. There’s nothing wrong with them, it’s just that you are not the right fit for each other any longer. Explain this to your personal trainer and chances are, they will understand.

For instance, if previously you were using the IIFYM approach and were working towards the goal of weight loss but now you plan to run a marathon event, you may be seeking out more of a running coach rather than a workout trainer.

This is a specific goal and unless your trainer has completed marathons before, chances are, they won’t give you the best care that you could be getting elsewhere.

So there you have all the different reasons you might consider firing your personal trainer. Constantly be evaluating your situation for these. If any do start to present themselves, start your search and see if there isn’t a better fit out there for you.

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Combat Vitamin D Deficiency And Use It To Create An Advantage

 

Vitamin D is one supplement that’s been getting some well-deserved attention in recent years. Numerous studies and research have come out that suggest that sufficient vitamin D intake is linked with increased aerobic capacity, muscle growth, strength and bone density as well as decreased recovery time with exercise [1].

Not only that, but a vitamin D deficiency has been linked to an increased risk of bone disorders, depression, and even cancer. In an ironic twist, despite the highly sought after effects that having adequate vitamin D levels can provide, the vast majority of people have a vitamin D deficiency.

What’s even worse is that getting sufficient vitamin D intake for optimal health benefits is near impossible through a proper diet alone and using a specific vitamin D supplement and multi-vitamin may indeed be necessary. Even if one were to eat a remarkably balanced diet with a solid mix of fruits/vegetables/grains/meats/etc., it is still likely that they would wind up with a vitamin D deficiency. The best of the best IIFYM plans can’t even help you here.

How Common is Vitamin D Deficiency

A vitamin D deficiency is far more common than most people think, unfortunately, basically requiring supplementation in order to get the recommended amount. Research has shown that approximately 88.1% of the world population has a vitamin D deficiency (1).88.1%! You might as well round up and just say that EVERYONE has a vitamin D deficiency. Another study examined 20 people composing of 10 men and 10 women to determine any micronutrient deficiency [2].

Dialing in your diet is the first step to combating vitamin D deficiency, have one of our coaches create your Custom Macro Blueprint

The participants were composed of professional athletes, amateur athletes, and sedentary individuals. It turned out that among numerous other vitamin and minerals, a vitamin D deficiency was prevalent and was in fact, the most common vitamin deficiency out of all participants. 19 out of 20 people ended up having a vitamin D deficiency which helps prove the 88.1% statistic from earlier. One person even had as low as 1% of the recommended vitamin D intake in their diet… Wow! Truly staggering.

 

 

Overwhelming Results

It’s easy to see why taking a vitamin D supplement or at least a multi-vitamin is highly recommended in order to prevent a vitamin D deficiency. I’m sure there are some of you out there on an IIFYM plan built by one of our coaches, which incorporates a variety of foods. You may think you’re getting the required amount of vitamin D for max benefits through your diet. Well, it’s possible… But still highly unlikely. Another study was done analyzing the micro-nutrient percentages of four popular diet plans[3].

I recommend supplementing with around 2000-4000 IU per day in a couple divided doses.

To no surprise, it was found that ALL of them were deficient in vitamin D. Now I know these are diet plans that incorporate a lot of the same foods on a consistent basis unlike an ever-changing IIFYM approach, however they are also based around getting a balanced mix of all the food groups so for a vitamin D deficiency to occur in every single one still is something significant to consider.

Why is Vitamin D Crucial?

Now that we’ve established that most people have a vitamin D deficiency, you might be wondering why that’s even bad or why taking a supplement to reach adequate levels is necessary in the first place. As previously stated at the beginning of the article, a vitamin D deficiency has been linked to depression, bone disorders and an increased risk of cancer.

In addition to those side effects, it can also cause muscle weakness and catabolism to occur in muscle tissue [1]. I’m not a doctor or anything (so original right?), but those sound like circumstances to avoid. On the flip side, sufficient vitamin D levels can positively affect variables such as neurological function, exercise-induced inflammation, cardiovascular health, bone health, and glucose metabolism.

That answers why a vitamin D deficiency is unfortunate from a general health standpoint, but some of you may still be wondering how vitamin D relates to performance and muscle function, though. I mean if most people are truly deficient then how come athletes have been able to accomplish some of the feats they’ve done even with a vitamin D deficiency? And all the people following IIFYM who still lost a lot of weight without taking a vitamin D supplement?

Surely it can’t be THAT important then. Wrong. Who’s to say that those athletes with a vitamin D deficiency couldn’t have performed even better if they had a sufficient intake? Or that those people who followed IIFYM to lose a lot of weight couldn’t have retained just a tiny bit more muscle or maintained better gym performance if they were taking a vitamin D supplement? Just because something works, doesn’t mean that something can’t work better.

 

 

To Gain An Edge

Numerous studies have shown that taking a vitamin D supplement or multi-vitamin to raise vitamin D intake to adequate levels can improve proximal muscle strength, aerobic capacity, recovery, and testosterone levels[1]. Some studies have only shown positive effects to occur in individuals with a severe vitamin D deficiency and taking a vitamin D supplement provided no noticeable benefits for the people who already had high levels (4).

Regardless, there are still enough studies out there that support the notion of sufficient vitamin D intake helping out with various health and skeletal muscle functions no matter how small the benefits may be, so all the recent interest in vitamin D as a supplement is certainly justified.

It takes about 4000-5000 IU of vitamin D from all sources in order to optimize bone health and to experience the performance benefits that it can provide [1].

I’m not talking about insanely dramatic differences in athletic performance or anything such as that. Above all else, the athlete’s overall diet and training program will have a far greater effect on their performance than simply taking a supplement to help offset vitamin D deficiency.

However, at the highest levels of competition, minute details such as that can be the difference between 1st and 2nd place. To the physique competitor trying to turn pro or place in a pro show, or to the serious high school/college athlete that’s trying to take their game to the next level. Even to the non-athlete that simply wants to lose weight following an IIFYM plan, avoiding vitamin D deficiency by taking a vitamin D supplement and/or multi-vitamin will have a desirable effect on strength which in result will lead to more muscle retention over time.

 

 

The Sources of Vitamin D

There are essentially two ways in which we can acquire vitamin D; sunlight exposure and through a diet. There are various factors that affect the rate and synthesis of how vitamin D is absorbed through sunlight, so it’s hard to rely on sun exposure alone as a means to combat vitamin D deficiency.

If you live in a warm area where the sun is always out then your vitamin D levels will probably be higher than others, however, it’s still unlikely you’re getting the full recommended amount unless you’re outside a lot in a bathing suit. The winter months will pose even more of a challenge just due to less skin being exposed to sunlight, which there will already be less of in comparison to the warmer months.

Unfortunately, there’s not a lot of sunlight available at this time of the year in the Northern Hemisphere so let one your coaches build a Custom Macro Blueprint so you start implementing more vitamin D in your diet

Since sunlight exposure is an unreliable means that depends on too many variables, this leaves us with diet and supplementation as the other way to assist with vitamin D deficiency. Some of the foods that contain vitamin D include:

• Salmon and other fish
• Shiitake mushrooms
• Nutrient Dense Cereal
• Milk
• Fortified Yogurt
• Cheeses
• Egg Yolks
• Butter

There are some others, but these are a lot of the main sources. Initially, this may not look like a problem at all if you’re a follower of IIFYM and flexible dieting. Cereal is a popular carb source for IIFYM followers and more nutrient dense foods like fish and eggs are usually included on most meals plans and should be included on occasion in an IIFYM plan anyway.

 

 

Achieving Optimal Intake Is Challenging, To Say the Least

However, the amount of vitamin D that these foods contain is, unfortunately, minimal making it challenging to still get the recommended amount even on a generously balanced IIFYM plan from one of our coaches. Let’s put everything into perspective here. It takes about 4000-5000 IU of vitamin D from all sources in order to optimize bone health and to experience the performance benefits that it can provide [1]. One cup of standard fortified cereal, as well as one cup of yogurt, contains roughly ~50 IU of vitamin D. Yet, one egg yolk contains even less than that.

Begin to optimize your bone health by diversifying your diet with a Custom Macro Blueprint

Even a well balanced IIFYM lifestyle or healthy meal plan will still have major problems in preventing a vitamin D deficiency. The only foods that contain a worthwhile amount of vitamin D are freshly caught wild salmon (canned and non-wild contain significantly less), cod liver oil (too much can be bad though due to excess vitamin A) and sun-dried shiitake mushrooms. Fresh wild salmon can provide as much as 1000 IU vitamin D while sun-dried mushrooms can provide up to 1600 IU.

If you’re catching and eating fresh salmon in the lake in your backyard and sun bathing your shiitake mushrooms in the sunlit meadow behind your house every day then I suppose it’s unlikely that you have a vitamin D deficiency. However, most people don’t have those luxuries so a vitamin D deficiency is highly probable and taking a multi-vitamin and/or vitamin D supplement to offset that will be required.

Is Taking a Vitamin D Supplement Necessary?

To live? No. To experience the full benefits that the recommended amount has been shown to provide? In my opinion yes. As previously explained it’s near impossible to avoid a vitamin D deficiency through diet alone. Even the most diverse IIFYM plan built by one of our coaches may not get the job done. To avoid a vitamin D deficiency, the most efficient and cost-effective way to do so is to take vitamin D supplement, even on top of a multi-vitamin. Most multi-vitamins don’t contain any more than 1000 IU of vitamin D which won’t be enough on its own so taking a specific vitamin D supplement will still be required.

 

 

The Solution

Depending on your diet and the vitamin D potency in your multi-vitamin, I would recommend supplementing with around 2000-4000 IU per day in a couple divided doses. This should easily allow you to reach around that ~5000 IU level which should be high enough to see the full benefits.

A vitamin D supplement ranges from $5-15 on average depending on the size you buy, and it should last you for months. It’s probably one of the cheapest supplements out there, even cheaper than creatine, so there’s really no reason not to take it.

Depending on your diet and the vitamin D potency in your multi-vitamin, I recommend supplementing with around 2000-4000 IU per day in a couple divided doses. This should easily allow you to reach around that ~5000 IU level which should be high enough to see the full benefits.

A vitamin D supplement ranges from $5-15 on average depending on the size you buy, and it should last you for months. It’s probably one of the cheapest supplements out there, even cheaper than creatine, so there’s really no reason not to take it.

Overview of Vitamin D

I hope this provided some insightful info about vitamin D and why taking a supplement to meet sufficient needs is highly recommended. To sum things ups:

• Vitamin D can provide numerous health and performance benefits as well as prevent various diseases
• Chances are you’re not getting enough vitamin D through diet alone, even on a well balanced IIFYM plan
• Taking a vitamin D supplement to experience its full effects is required
• It’s cheap and easy, so you should do it

The importance of vitamin D should not be overlooked. Whether you’re a serious athlete looking for any potential way to optimize performance, a normal person looking to stay in shape or just someone looking to maintain optimal health and disease prevention, vitamin D supplementation can benefit anyone and everyone.

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Testosterone Supplements: 10 Ingredients Worth Your Attention

 

With so many testosterone supplements out there today, we at IIFYM decided to give you the goods when it comes to knowing what testosterone supplements work. If you’ve followed us for quite some time you know IIFYM does not recommend many products, yet we try to provide you with informative content such as providing you with macros with the IIFYM calculator.

While this article contains many different ingredients to look for, there are still more out there that studies are being conducted on. So, sit back and get ready for an informational content piece to help boost your potentially lagging natural testosterone levels.

*Before getting started, IIFYM and the author would like to point out that testosterone supplements are not for everyone and can have serious side effects to your overall health if not used as directed. IIFYM and the author recommend that you consult with your doctor before using any testosterone supplements. Also, IIFYM and the author does not support the use of testosterone supplements to anyone under the age of 18.

1) Forskolin

This herb is one that many people may have never heard of before but is one of the testosterone supplements that shows great merit. Forskolin has been shown to stimulate cAMP (cyclic adenosine monophosphate). cAMP acts as a messenger between cells and hormones in the body.

In one study, it was found that taking 10% Forskolin extract twice a day for 12 weeks yielded a 33% increase in testosterone levels compared to the placebo group [1].

A separate study, done in-vitro found that Forskolin was able to boost testosterone as much as 200% in Leydig cells—mainly due to cAMP stimulation that Forskolin has been shown to enhance [2]. A final study16 found showed that Forskolin is an activator of androgen receptors. This alone gives off anabolic effects in the body, again thanks to cAMP [16].

2) Butea Superba

A herb that no one has really heard of before is Butea Superba. This herb has the ability to not only increase testosterone but also contains anti-estrogen compounds. Found mainly in Thailand, this herb is used by many men in that area to also increase their libido but some also use it in their regimen of testosterone supplements.

In one study using healthy men, Butea Superba was found to increase testosterone levels by as much as 11% [10].

What you will also find throughout this article are ingredients that have minimal amounts of studies surrounding them. For that reason, IIFYM and the author would like to see more research done on each to show they are indeed effective.

 

 

3) Ginger

This common spice is something many find in their homes already. While IIFYM is not recommending you simply start adding it to all of your dishes, the research shows some encouraging news when it comes to testosterone supplements.

One study in Iraq was shown to increase testosterone levels by 17% in infertile men [5]. While there wasn’t a group added to this study of non-infertile men, this still shows some promise as one of the testosterone supplements available. More research will need to be done, but luckily, ginger supplements are inexpensive.

At IIFYM, we try to help you live a healthy lifestyle to minimize the negative effects poor exercise and nutrition habits can have on the body. Our coaches are well equipped to help you with your body composition goals, often times that involves which supplements are most effective.

4) D-Aspartic Acid (D-AA)

D-AA is an amino acid that is naturally occurring. It, like Forskolin, is a messenger between Leydig cells and your brain. While more research on D-AA is needed, there are studies that are extremely promising when considering this in the lineup of testosterone supplements.

While none of the studies are done on healthy males, the findings are still encouraging when more research is conducted.

One study has shown that in as little as 12 days, D-AA can increase testosterone levels by as much as 44% [15]. My IIFYM friends, this can truly be beneficial if more science comes along showing its effectiveness. In the same study after using D-AA, they found the same individuals had a 22% increase in testosterone levels even after discontinuing the product.

5) Royal Jelly

Royal Jelly is a very dense liquid created by worker bees. This liquid actually contains a very small amount of testosterone along with other nutrients and enzymes. Generally, what happens in the world of bees is that when a new queen is brought in, the bees feed the larvae with Royal Jelly which in turn gives that particular larvae testosterone.

Testosterone supplement may provide an advantage with muscle building, but it all starts in the kitchen. Let our coaches provide you with a Custom Macro Blueprint for consistent results!

The Royal Jelly allows the new queen to live up to 40 times longer than a normal worker bee and allows the queen to grow around 60 times larger as well. At IIFYM, we like to call that an “alpha bee”. Should you add it to your list of testosterone supplements? Maybe. The research is pretty compelling.

One study on humans has shown Royal Jelly increased testosterone by as much as 20% in infertile men while a second study8 shows an increase of 14% in healthy men who were fertile [7].

 

 

6) ZMA

One of the most common testosterone supplements on this list is ZMA. This product is made up of zinc, magnesium, and vitamin B-6. Most commonly used at night-time as a sleep aid, this product also has the ability to boost testosterone levels in humans. Many people, especially athletes, are deficient in zinc and magnesium which can alter hormone profiles.

In a study using male athletes, a seven-week trial has shown to increase testosterone levels by as much as 30% [14]. Not only did the athletes get a boost in test, but they were also found to sleep better and have a 12% increase in strength.

I would highly recommend all my IIFYM peeps to consider this product, as it’s one of the most common supplements in our client’s regimen. While there are indeed mixed studies out there on ZMA, the benefits of using the product outweigh any negatives.

7) Mucuna Pruriens

If you have heard of Mucuna Pruriens, it probably wasn’t for being on the list of testosterone supplements. Mucuna Pruriens has been known to help improve libido. However, this little gem also increases dopamine which has been shown to stimulate testosterone production in men.

In a human study using healthy individuals, Tongkat Ali increased testosterone levels by around 37% [9].

One study has shown that continued use of Mucuna Pruriens for 90 days increased testosterone levels by 27% in healthy men and as much as 38% in infertile men [3]. A second study looking at just infertile men found that Mucuna Pruriens increased their testosterone levels by 38% showing Mucuna Pruriens to be one of the viable testosterone supplements available [4].

8) Shilajit

No, I didn’t sneeze—but thank you. You may have never heard of Shilajit, but you will soon—assuming companies can get their hands on this difficult to find ingredient. However, I have a feeling more companies will try to include this in their products in the near future. This Indian herbal medicine flies under the radar as it can only be found on the deep rocks of Himalaya.

On a study of infertile men, testosterone levels were increased by around 24%, showing that Shilajit belongs on the list of testosterone supplements that works [6]. More studies need to be produced on healthy men to see the true value of Shilajit.

 

 

9) Tongkat Ali

This herbal extract is very well-known in Malaysia for its ability to help men with erections. That being said, it also has some testosterone boosting properties as well which lands it on our list of testosterone supplements. While the name might have you scratching your head, it’s more commonly known in the United States as Long Jack or Eurycoma Longifolia in some products.

In a human study using healthy individuals, Tongkat Ali increased testosterone levels by around 37% [9].

10) Ashwagandha

Ashwagandha is a herb you may have seen in a few different products in the industry. It’s mostly commonly used to reduce stress, however, it does have some testosterone boosting properties.

Supplements are meant to assist in the nutrition process, but our Custom Macro Blueprint will be the focal point of your dietary approach

There are three studies in particular that I found where Ashwagandha has increased testosterone with infertile men [11,12,13]. While none of the studies are done on healthy males, the findings are still encouraging when more research is conducted.

In Conclusion…

When it comes to testosterone supplements, there may be many, but the majority of them don’t have enough study based evidence to give a definitive answer on whether it boosts testosterone levels in men. Many of the studies that have been shown to increase testosterone are done on infertile men. The same studies using those ingredients need to be done on healthy men to know for sure if we can give it the IIFYM thumbs up.

For that reason, use the ingredients above with caution if at all. The science is there, but as we all know, science evolves and studies in the past can be invalid. Testosterone supplements aren’t going anywhere in the industry and will most likely be around forever. If you keep up with the science, you’ll be able to make a more informed decision on what testosterone supplements you want to try and what testosterone supplements you want to steer clear of.

If you have questions regarding IIFYM please feel free to click on the IIFYM FAQ tab on the website. Also, if you are looking for some great IIFYM guides, IIFYM recipes, or even IIFYM meal plans, check out the IIFYM programs available on the website.

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Cardio Exercise: What’s The Best Method For Fat Loss?

 

The new year is among us and with it many individuals are about to embark on a fat loss journey. However, many may be confused as to how to reach their fitness goals. They may be following an IIFYM approach to nutrition, but question what they should be doing in the gym.

Common questions related to cardio include:

“Should most of my time be spent focusing on cardio or weights?”
“If I am doing cardio and lifting weights which should I do first?”
“How much cardio should I be doing?”
“Should I eat before I do my cardio exercise?”

The purpose of this article is to address these and many other common questions associated with cardio to provide a framework to a cardio plan for successful fat loss.

Should I Focus on Cardio or Lifting Weights?

The cardio vs. weights dilemma is common amongst those beginning their fat loss journeys. So which should it be? To answer this question, let’s take a look at the scientific literature on this topic.

As a whole, many studies find that both cardio and weightlifting can both contribute to weight loss by helping to create a caloric deficit. However, weightlifting often results in a significantly greater change in body composition during weight loss compared with cardio alone. In fact, a recent meta-analysis of over 200 studies on diet and exercise concluded that while adding exercise to a hypocaloric diet improves body composition, not all exercise is created equal.

Intensity of cardio has no effect on fat loss, yet a recent meta-analysis has found that high-intensity cardio interferes less with muscle size and strength gains than lower-intensity forms of cardio [2].

Resistance training was found to be more effective than endurance training for body composition change. Moreover, the change in body composition was greatest when resistance training is performed progressively utilizing whole body and free weight exercises with loads > 75% 1RM [1].

Based on these findings it is clear that for an individual aiming for a maximal change in body composition, progressive weight lifting needs to be the focus in the gym. However, that does not mean that cardio is completely worthless. Cardio can be a great tool for helping to create a greater caloric deficit and keep weight loss moving. The remainder of this article will focus on how to create the most effective cardio plan for your fat loss goals.

 

 

How Much Cardio Exercise?

Weight is lost when energy expenditure exceeds energy intake. Therefore, to lose weight an individual needs to reduce daily caloric intake and/or increase activity.

In fact, cardio is never actually “required” to see weight loss.

However, for many individuals creating an energy deficit large enough to see loss may require a caloric intake that may not be comfortable or sustainable. Therefore, increasing activity in the form of cardio may be beneficial in order to help create an energy deficit. This may allow the individual to eat a bit more food, likely increasing consistency with their nutrition plan.

Could I Create My Entire Deficit Through Cardio Without Lowering My Macros?

Technically yes; however, that may not be in the best interest of maximizing muscle retention during a fat loss phase. A meta-analysis examining the effects of adding cardio to a resistance training plan found that the more cardio an individual performs and the longer the duration of the cardio sessions the more it interferes with muscle size and strength gains [2].

Although exercise is crucial, changing your body composition starts with nutrition. Let us build your ideal diet approach with a Custom Macro Blueprint!

This is not what someone looking to lift heavy weights and hold onto muscle mass while dieting wants to hear! Moreover, a more recent study suggested that the interference effect of cardio on strength training gains may increase the more advanced an individual is in the weight room [3].

So Does This Mean I Shouldn’t Do Cardio?

I wouldn’t take it that far. Cardio can be an effective tool along with a reduced caloric intake for creating an energy deficit resulting in weight loss, our coaches usually suggest cardio for those that are pushing to cut their last few pounds while toning. However, based upon this data it may be advisable for those looking to maximize muscle retention during a fat loss phase to keep cardio as low as necessary to see an appropriate rate of weight loss (roughly 0.5 – 1.0 % of body weight weekly for those aiming to maximize muscle retention [4]).

 

 

What Type of Cardio?

If you look around the gym, you will see gym-goers performing a wide array of cardio modalities ranging from walking at an incline to taking fitness classes to doing a kettlebell circuit and many others.

Which of These is Best?

Fortunately, there is no evidence that any one type of cardio is superior for fat loss over any other cardio modality. Find something you enjoy and do it!

However, it may be in your best interest to schedule your cardio to maximize performance during resistance training. A recent study recruited 11 resistance-trained men and had them perform a full body workout when fresh or after 1 of 4 different types of cardiovascular exercise (a 45min slow run, a 20 min moderate intensity run, high-intensity sprint intervals or an uphill run) in a crossover design [5]. What they found is that all forms of cardio reduced performance in the weight lifting session performed immediately after with squat seeing the largest decrease in performance immediately following lower body cardio.

Therefore, if you are going to lift weights and do cardio exercise within the same session, be sure you are lifting weights first to maximize performance.

What about intensity? If you look at the person walking uphill on the treadmill and the person on the spin bike next to them doing sprint intervals, the individual on the bike clearly appears to be working harder. However, which approach is best?

Oftentimes individuals will do cardio exercises at lower intensities because a greater percentage of fatty acids are oxidized for energy during lower intensity forms of exercise, whereas a greater percentage of carbohydrates are oxidized during higher intensity forms of exercise. When we are dealing with our clients, we choose the best cardio for your lifestyle and goals.

However, studies have found that low-intensity cardio exercise does not result in more fat burned throughout the day due to higher intensity forms of cardio exercise increasing fat oxidation post-workout [6, 7]. Therefore, the “fat burning” heart rate zone that so many people target during cardio truly doesn’t result in a more efficient fat loss.

 

 

What’s the Benefit of High-Intensity Cardio Exercise?

Although the intensity of cardio has no effect on fat loss, a recent meta-analysis has found that high-intensity cardio interferes less with muscle size and strength gains than lower-intensity forms of cardio [2]. This is likely due to higher intensity forms of cardio exercise resulting in muscle adaptations that are more related to weightlifting than lower intensity cardio. It also suggests that higher intensity forms of cardio should be performed by those looking to maximize muscle retention during a fat loss phase.

Non-exercise Activity Thermogenesis (NEAT) – Calories burned from all other activity during daily life.

One item that is often overlooked is that high-intensity cardio exercise is more demanding and difficult to recover from. In addition, it may also increase the risk of injury, especially in those who have a history of joint issues.

Therefore, for maximum muscle retention during a fat loss phase, an individual should perform high-intensity cardio if possible. However, if doing so interferes with lifting performance and recovery, lower-intensity forms of cardio exercise are recommended. Ultimately, the intensity of cardio that allows an individual to stay consistent with their exercise plan, expend enough energy to create a calorie deficit and recover to keep performance high during weight lifting will be best for that person.

Should I Do Cardio Exercise Fasted?

Many individuals perform cardio exercise first thing in the morning in a fasted state because they believe it will burn more body fat, but is this true? Should we all be doing cardio first thing in the morning before eating to maximize fat loss?

Looking at the scientific literature, fasted- and fed-state cardio exercise has shown to burn the same number of calories per session [8, 9].

Whether you perform fasted or fed state cardio exercise, you need to make sure that your nutrition post workout is on point. Have one of our coaches create a Custom Macro Blueprint built for your lifestyle

A recent interventional study compared the effects of 3hrs of fasted-state cardio vs. 3hrs fed-state cardio during a weight loss trial in young women. After 1 month both groups lost body weight and body fat; however, there were no differences between groups [10].

Taken together, these studies suggest that there is no significant difference between doing cardio before breakfast or after a meal. Whether cardio is performed in the fasted- or fed-state should be based upon individual preference.

 

 

What You Need to Know About NEAT

To this point, our discussion of physical activity during a fat loss phase has focused on formal cardio sessions performed in the gym; however, activity performed outside of the gym also plays a large role energy balance.

Total daily energy expenditure (the number of calories burned daily) is the sum of:
– Resting Metabolic Rate – The number of calories burned at rest to keep you alive.
– Exercise Activity Thermogenesis – The number of calories burned during exercise. By increasing the amount of formal cardio an individual does during a fat loss phase they are increasing their exercise activity thermogenesis.
– Thermic Effect of Food – Roughly 10 percent of calories consumed is expended to digest and absorb that food.
– Non-exercise Activity Thermogenesis (NEAT) – Calories burned from all other activity during daily life.

Let our coaches dial in your Macro Blueprint based on your TDEE, taking into account all of your daily activities!

NEAT includes calories burned through involuntary activities like fidgeting, which can differ greatly from person to person [11]. It also includes activity performed while at work, grocery shopping, doing housework and any other activity performed outside of the gym.

When an individual enters a calorie deficit, the body adapts to prevent excessive weight loss in an attempt to maintain homeostasis and stay alive. One of the ways the body adapts is by reducing NEAT [12].

Some of the reduction in NEAT occurs through a decrease of involuntary activities like fidgeting which we have no control over. However, some also occur through the feeling of sluggishness that accompanies a caloric deficit resulting in an individual being less active during daily life.

Therefore, it is important to maintain physical activity levels during daily life throughout a fat loss phase in order to help prevent a large decline in NEAT and maintain a calorie deficit.

Take Home Points

– Cardio is a tool that can help create an energy deficit along with a reduced caloric intake. To preserve muscle mass, the focus of the time spent in the gym during a fat loss phase should be resistance training.

– Aim to do the least amount of formal cardio necessary to achieve an appropriate rate of weight loss.

– There is no “best” cardio for fat loss. Find a type of cardio exercise you enjoy and incorporate variety to keep things fun.

– If you do cardio and weightlifting within the same session, lift weights first.

– Fasted cardio is not superior to fed-state cardio for fat loss. Whether cardio exercise is performed before breakfast or after a meal should be based on personal preference.

– Remain active outside of the gym during your cut to help reduce declines in energy expenditure through NEAT.

 

 

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