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Gain Muscle and Lose Fat: Improving the Zig-Zag Method

The zig-zag diet is an interesting concept that has many followers, the idea being to divert calorie intake, one can create a calorie deficit without restricting metabolism. This doesn't work for a few reasons.

  1. Reducing metabolic rate usually follows a decline in weight or activity levels, which makes it perfect. Unreasonable calorie restriction programs do not affect your metabolic rate until someone is very thin.

  2. For zig-zag diets to be effective as a standard calorie restriction, it must create the same deficit as a regular calorie deficit, this often involves very low calorie days to make higher calorie days that some people find harder than regular diets.

So the zig-zag diet is pretty simple in that regard, but what if we want to gain muscle and lose fat at the same time? It becomes very useful.

This is not a regular zig-zag diet. It's strategic, it involves calorie restriction and most importantly, it's very effective. So .. How does it work?

It is relatively simple, excessive and excessive acute periods allow anabolism and catabolism to occur on a small scale in a continuous cycle until the effects are significant.

Traditional peaks and cutting cycles usually occur annually, with bulk in the fall / winter months and spring / summer cuts. This is fine, I still see it as a highly respected method of increasing muscle and controlling fat year after year but this article begs the question, is there a better way?

The approach adds little, takes a little bit more to normal people without serious time commitments and is definitely better for many natural body builders. So what's the benefit?

You don't put too much fat like in the yearly bulk cycle but maybe we can add muscle. There is a clear pattern of muscle supplementation after stimulation, in this case, this is the last session we train but this is only brief, if this is the case it may be that excess calories are not needed on non-training days and can contribute to fat loss.

The solution is a diet that provides extra energy when needed to build muscle and one that does not shed on calories at times that they will not use well. It can be used in a number of ways, it can be used to maintain muscle mass during a diet or it can be used to minimize fat storage when going out to gain muscle.

When using the zig-zag method it is important to calculate not only your daily calorie intake but your weekly calorie intake as well. Your intake may be high on training days and low on non-training days but it must also show instructions, whether it is to increase weight or lose weight, the overall effect will be determined by weekly calorie intake.

Application of Zig-Zag method

Get Muscles

For example, a person who wants to gain muscle mass may eat on a non-training day and eat 500 calories on a training day, if one exercises 3 times a week this will result in a weekly increase of 1500 calories per week. Some people will consider this a simple overkill but this method is very effective in putting the better calories you want them in, into new muscles. The net effect is weight and most of the weight may be muscle.

Fat Loss

Someone who wants to lose weight and maintain or maybe gain some muscle during the diet will use a slightly different approach and this is where you should remember that calorie intake is always important. The same person who wants to lose fat may eat 500-1000 calories under non-training days and eat 250 calories over a training day, which equates to a weekly deficit of between 2750 and 6250, which is between 1 to 1.5 pounds lost per week , this may not sound like much but losing pure fat is the best way to go in terms of body composition.


Decomposition is a process in which fat is replaced by muscles by keeping the same calories and involved in resistance training to increase muscle mass relative to the fat mass in your body, this is only really possible on a small scale as it is possible to lose a lot of fat over time relatively short, muscle mass gradually and gradually. An untrained person can gain two pounds of muscle and lose 2 pounds of fat each month and their weight will remain the same although in the long run one may find that gaining one pound of muscle a month is closer to average. The appeal of the modification is that although the weight remains the same, the body will look much better than if one lost two pounds or gained two pounds separately. If you have little fat or muscle to gain then the above method will work best for you.

An example of a renovation program is for someone to consume 500 more calories on each of the three training days and 500 less on three of the four non-training days, the rest of the day you will eat at maintenance. This will ensure that your calorie intake and weight are about the same and provide adequate training, rest and protein intake, while losing fat and gaining muscle.

This is one of the most effective nutrition strategies for losing fat and gaining muscle at the same time. Try it for only 6 weeks and you will be amazed at the differences you will see.


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