• The arm measurements typically come down by the smallest amount, which makes sense when you consider their small size relative to your chest and legs with 17 Day Diet. Once you get past the 15% body-fat level the reduction in the arm measurement is typically small (~1.5-2 cm), as you’ll have lost most of your fat from this area already. • The legs, typically, make proportionately the least losses as they carry the least fat. (We’re talking about men remember.) The exception is obese individuals who carry significantly more fat on their legs. • The chest/back measurements will likely change the most, gradually less and less as you get leaner with minimal change once you get lower than 10% body fat. Signs Of Muscle Growth Recall that our ability to gain muscle when in a caloric deficit is: • Inversely related to the level of training experience, • Inversely related to how lean you are, • Inversely related to the severity of the caloric deficit, • Related to the skill of the program designer (however this cannot trump the first four factors) • Related to the quality of your gym environment. More regarding what you can achieve in my Goal Setting Series . Muscle growth will hide some of the total fat loss figure when looking at the change in scale weight, thus, measurements are important for telling us what is going on. Also, it stands to reason that any muscle growth will affect the rates of change in the measurements you see using the 17 Day Diet.
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Here are some important points to note when assessing: • With novice or early-intermediate trainees especially it’s not uncommon for the legs to grow (because they are forced to finally train them properly). For those over 25% body fat, the rate of body fat loss will almost certainly outpace the rate of muscle growth and you can expect a measurement decrease overall. For leaner individuals the overall size of the legs may increase however. • For skinny novice trainees, the stomach measurements can show little change despite there being simultaneous fat loss and muscle growth. This is due to the thickening of the abs, obliques, and lower back muscles, which offsets some of the measurable fat loss reductions. This effect is more pronounced on the mid and lower stomach measurements. • Muscle is a little denser than fat. Therefore, if you lose the same amount of fat as you gain muscle on any particular body part, you can expect that to measure smaller overall. However, you’ll usually look more jacked despite your actual size being smaller – shredded natural.
Training & Muscle Mass Preservation
Training is the biggest tool we have in our arsenal when it comes to preventing muscle losses when dieting. Avoid screwing around on Facebook between workout sets – make sure you focus . We can use how we’re getting on with our training to gauge whether this is being achieved. • Training progression correlates well to muscle gain. – If you have progressed with your training, you have probably gained some muscle mass even if you fail to measure it. (The exception is the case of rank beginners who can expect mainly neurological adaptations before muscle growth during the initial phase of their training careers.) • Training regression can indicate muscle loss, but doesn’t always. • Maintenance of the load you can lift in the compound movements you perform is a rough indicator of muscle mass retention , even if training volume is reduced significantly in other areas. At each assessment point the most important question to ask yourself is therefore whether your strength has been maintained at the minimum. However these two next checklists go a little deeper.