- 视频数
- 631
- 订阅者
- 878万
- 总观看次数
- 23.1亿
- 最新上传
- 2026年11月13日
- 独立页面
- 健身训练
- 内容语言: 英语
- 地区: 加拿大
这是 Youtop 运营的独立目录页面，并非由 Jeff Nippard 或 YouTube 运营、赞助或认可。 提交更正. 你是这位创作者吗？认领此页面
Loading
这是 Youtop 运营的独立目录页面，并非由 Jeff Nippard 或 YouTube 运营、赞助或认可。 提交更正. 你是这位创作者吗？认领此页面
Jeff Nippard · 发布于 2026年2月1日
Most people want to lose weight as fast as possible. But the faster you go, the more muscle you risk losing. A meta-analysis of 38 studies found that once your caloric deficit goes over about 500 calories per day, you start losing more lean mass. And the bigger the deficit, the more lean mass you lose. But the subjects who kept their deficits smaller, under 500 calories per day, not only maintained muscle better, many subjects even gained a little muscle while losing fat. For most people, a 500 calorie deficit means you should lose about 0.5 to 0.7% of your body weight per week. That’s about one pound of weight loss per week if you weigh 180 pounds. And other research specifically on physique athletes backs this figure up: people who lose weight slower retain muscle better than people who lose weight faster. Yes, crash dieting will get the diet over with sooner, which can be great for motivation… but slower and steadier dieting really seems to hold onto muscle better. So, if you want to hit that sweet spot.. Fast enough to keep motivation high, not too fast that you lose muscle, MacroFactor helps you set your calories up and adjusts them over time to keep you on track. Download a free trial on the app store or google play!
