Hot babes prefer guys with ripped abs, so nobody wants to look like the Michelin Man. This article provides eight tips for those who wish to maximize fat loss while maintaining (or even increasing) muscle mass.

Say "No" To The Traditional Food Pyramid:
For decades, well-meaning health "authorities" have taught us that a diet low in fat and high in starch (e.g., USDA Food Pyramid) promotes fat loss and decreases the risk of chronic diseases. This assumption was clearly fallacious. In fact, a growing body of evidence indicates that a low-fat/high-carb diet inhibits fat loss while hindering muscle growth.

Cut Carbohydrate Intake:
The most important point is to avoid high-carb foods like pasta, and potatoes. These foods are loaded with a nutrient that simply isn't essential for normal body functions. Eat only lowglycemic, high-fiber carbohydrate sources (vegetables, legumes), but immediately after rigorous resistance exercise a small amount of high-glycemic carbs may offer some benefits. However, a recent study by Dr. Rene Koopman and colleagues suggests that co-ingestion of carbohydrate doesn't further augment muscle protein anabolism during recovery from resistance exercise under conditions where ample protein is ingested.

Eat A Lot Of Protein:
Make sure you take in adequate amounts of protein with every meal. Good protein sources include fish, eggs, lean meats and carbohydrate-free protein powders such as whey protein isolate. Avoid processed meats. Contrary to popular belief, there is nothing wrong with soy protein isolate. A recent 12-week study suggests that both soy and whey protein supplementation result in similar lean body mass accretion during resistance training. In addition, soy protein had no adverse effects on testosterone levels.

No Need To Fear Fats:
Follow a moderate-fat diet. Avoid trans fats. Fatty fish and extra-virgin olive oil are very good sources of fatty acids.

Take Your Vitamins and Fish Oil:
Critical supplements include a multivitamin-mineral complex and fish oil (unless you eat a lot of fatty fish). Also, make sure you take in adequate amounts of potassium and sodium.

Consider Using Ergogenic/Anabolic Supplements:
I would also recommend the following supplements: creatine, beta-alanine and leucine. These products won't help you to burn fat. Rather, they will help maintain muscle mass and exercise performance during calorie restriction. Recommended daily dosages: creatine 5-10 grams/day, beta-alanine 3-6 grams/day and leucine 10-15 grams/day.

Consider Using A Well-Formulated Thermogenic Supplement:
You may also give a try to a well-controlled thermogenic supplement. A lesser known company called Advanced Sport Nutriceuticals has put out a potent product named Lipex II. Other similar products include iSatori Lean System 7, Nutrex Lipo-6 and BioQuest Tetrazene Extreme. Such products should be used responsibly. Read and follow all label instructions prior to use.

Perform Fasted-State Morning Cardio:
Fasted-state morning cardio is the most effective way to burn extra lard. Upon waking up, just drink some water and take thermogenic caps and you are ready to go. If you don't wish to use thermogenic supplements, drink a cup of green tea.

taken from Muscular Development Magazine, November 2007