Fat Burning Expert: The Real Reason You Can’t Lose Weight! PCOS, Menopause & Stubborn Belly Fat
How much protein per kilogram for muscle gain and fat loss
Daily protein total is the single most important variable for building muscle and preserving lean mass during fat loss. Alan Aragon recommends 1.6–2.2 grams per kilogram of target body weight for most active people aiming to maximize hypertrophy, with recreational trainees often starting at 1.6 g/kg and advanced lifters pushing toward 2.2 g/kg. Distribution and timing matter less than the daily total; choose a pattern you can sustain.
Creatine, supplements, and practical three-pill priorities
Creatine is presented as a high-impact, low-risk supplement that reliably increases strength and supports long-term muscle gains. For everyday supplementation, prioritize a multivitamin, omega-3s, and vitamin D3, while recognizing creatine’s unique performance and cognitive benefits when feasible.
Why creatine improves training outcomes and recovery
Creatine increases lifting capacity, supports intramuscular hydration and early size gains, and has broad evidence for neuromuscular and metabolic benefits. A loading protocol accelerates saturation; maintenance doses will sustain muscle creatine stores.
Diet strategies: keto, fasting, and actionable approaches for PCOS
Low-carbohydrate or ketogenic diets can be powerful for rapid fat loss and help some women correct menstrual irregularity linked to PCOS by improving glycemic control. For PCOS and type 2 diabetes traits, prioritize body fat reduction and consider carbohydrate moderation (population averages often fall near ~130 g/day), then individualize further.
Managing plateaus, adaptive thermogenesis, and NEAT
Weight-loss plateaus commonly reflect reduced non-exercise activity thermogenesis (NEAT) and modest metabolic downshifts. Expect two to three hundred calories lost from reduced spontaneous movement during dieting; use diet breaks (non-yolo maintenance weeks) every 4–8 weeks or per 5–10 pounds lost to restore energy, motivation, and training performance.
Fasting and autophagy: what matters
Intermittent fasting and other meal-timing tactics can help control calories, but autophagy is primarily driven by sustained energy deficit and exercise as well as fasting. Choose fasting as a tool for adherence rather than a universal health panacea.
Bottom line: Hit your daily protein target, preserve strength with resistance training, use creatine when appropriate, and manage dieting with planned diet breaks and realistic weight-loss rates to maximize long-term adherence and lean mass retention.
Key points
- Set a daily protein target of 1.6–2.2 g/kg of target body weight to increase muscle gains.
- Preserve lean mass by resistance training and limiting weekly weight loss to around 0.5–1% body weight.
- Use creatine supplementation for reliable strength gains and improved intramuscular energy stores.
- Manage plateaus by restoring NEAT through diet breaks every 4–8 weeks or per 5–10 pounds lost.
- For PCOS, prioritize body fat reduction and consider individualized carbohydrate moderation below population averages.
- Choose a sustainable diet composition with enough protein and healthy food choices to maintain results.
- Treat intermittent fasting as an adherence tool, not a guaranteed route to autophagy benefits.
