In the context of weight loss, it is common to experience a reduction in muscle mass alongside fat loss. Nevertheless, by maintaining an appropriate balance between diet and exercise, individuals can achieve muscle growth while simultaneously promoting more rapid fat loss. Mahtab Ekay, a fat loss coach as indicated in her Instagram biography, frequently shares valuable weight loss advice on her Instagram account.

Mahtab Ekay has also undergone a significant transformation, successfully losing 9 kilograms in just three months. Her Instagram profile is filled with insights from her weight loss journey, along with tips and strategies for achieving faster fat loss while maintaining a calorie deficit.

On March 15, Mahtab emphasized the importance of implementing a proper strength training regimen to facilitate fat loss and muscle development concurrently.

Sets: Quality > Quantity

When planning to perform three sets of an exercise, it is essential that these sets are considered working sets. This implies that they should be performed near the point of failure, where completing the final repetition becomes a significant challenge. The most substantial growth occurs in the 2-3 repetitions that follow the moment you believe you can no longer continue.

Reps: Go heavy

The misconception that performing high repetitions with lighter weights is more effective for fat loss should be dispelled. Instead, focus on completing 8 to 12 repetitions using heavier weights. This range is optimal for promoting hypertrophy (muscle growth) and enhancing strength simultaneously.

Cardio: Time it right

To effectively include cardio in your routine, consider scheduling it after your weightlifting sessions or on your designated rest days. Engaging in cardio prior to lifting may diminish your strength and hinder your capacity to perform at your best during strength training.

Rest time: Don’t rush it

It is not necessary to maintain an elevated heart rate throughout your entire workout. In reality, the contrary is more beneficial! Allow yourself 1.5 to 2 minutes for complete recovery, enabling you to lift heavier weights during your working sets. Prioritize quality over speed!

Nutrition: Eat near maintenance

To effectively build muscle and reduce fat, it is advisable to consume calories near your maintenance level or to maintain a slight caloric deficit, ideally not exceeding 500 calories per day. Avoid entering a significant caloric deficit, as this can hinder your ability to preserve strength and muscle mass during fat loss.

Progressive overload:

Even when operating at a minor caloric deficit, it is important to focus on increasing your strength. Aim to progressively overload your exercises by gradually adding weight or increasing the number of repetitions over time. While certain lifts, such as the bench press, may present challenges in terms of progression, there are strategies to overcome these obstacles.

Start with compound movements:

Commence your workout routine with compound lifts such as squats, deadlifts, and bench presses, as these exercises engage multiple muscle groups. Given that your energy levels are at their peak at the beginning of your session, you will be able to lift heavier weights and achieve superior performance.

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