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Hello, guys, today's I am going to tell how to lose fat without losing muscle. This topic is one of the most commons and many of us don't have the knowledge that how to preserve muscle while losing fat, and which steps we must consider before getting into it.
In this post, I will share all those major steps that we have to keep in mind before following any fat loss program, not weight loss (bullshit)
Before I get into the topic, we have to understand the fat loss is far different than weight loss. However, previously I've written a post on weight loss vs fat loss. Make sure check out to
You know that muscle looks very attractive and functional you don't want to lose it. Apart from it, fat is neither functional nor aesthetic.
Also, most often we hear say people that they want to lose weight, while they want to lose fat because nobody wants to lose muscle but because of not having the proper information and knowledge losing weight by preserving hard-earned muscle.
For your kind information, muscle is metabolically active tissue, and it's the physical location in your body where your body fat is burned. Also, muscle helps create the shape of your body.
So, whenever people talk about shaping and toning certain areas of your body, you think they are talking about is muscle since we cannot build peakier and bigger muscle without building muscle.
Although when it comes to fat loss, so there is a simple rule that I every time says that in order to lose fat you take fewer calories you consume per day to the number your burn per day is the only factor when it comes to determining your fat loss.
Here are the 6 steps to lose fat without losing muscle -
#1. Eat Sufficient Protein
Yes, guys, when it comes to protein I want to tell you this is the most essential and the important factor for your muscle to build since protein building block of muscle.
Whenever we hear the name of protein we start assuming protein supplements but I am not talking about protein supplement. Protein you can get from your foods like panner, chicken breast, tuna, soya beans, lentils, etc.
So, now you got it that protein helps maintain muscle, and how important for us to preserve muscle.
Nutritionally speaking, losing fat without losing muscle is all about having enough protein every day. So, the first step to preserving your muscle is the ideal amount of protein intake. Now, you may wonder what is ideal intake?
Basically, the general rule of thumb and well research real-world experience have shown that you should shoot for 0.8 to 1.3 grams per pound of body weight.
On the other, hand if you are significantly obese/overweight, you should use your goal body weight to calculate your protein intake properly that you should shoot the same 0.8 to 1.3 grams per pound of body weight.
Also, you've to stick to the higher protein intake when cutting down. Because less protein intake can lead to catabolism state where you hard-earned muscles start breaking down.
#2. Pre-Workout And Post-workout
This is another very crucial factor of a successful fat-loss journey, in which you have to follow this rule and retain your muscle mass. So as to lose fat effectively, you need to follow caloric deficit diet religiously and effectively.
It means if you don't supply proper nutrients to your body at the right time you might end up losing muscle and start the process of catabolic.
In order to prevent muscle mass, you certainly need a
You can have something light before your workout or full meal one and a half to hours. After workout, you can have whey protein supplement or 5-6 egg whites in order to kick-start the muscle recovery and building process.
#3. Maintain Your Strength Levels
Those who want to lose fat without losing fat is a very vital point. Just increasing protein intake is not to make your body preserve muscle mass while losing fat alone
You need to actively try to hold on to muscle, and focus on progressive overload principle is what signals your body to begin simply muscle building. Anyway, on a fat loss diet, you've to keep maintain your intensity, strength, and weight on the bar.
Nevertheless, slightly we lose the strength because of sticking to caloric deficit diet and by having fewer carbs than you used to have during the muscle building.
Also, you may have heard myth of lifting heavier weights to build muscle but then lifting lighter weight for higher reps. However, if you want to get lean, get toned, and lose fat is the utterly worst thing.
You want to try to maintain your weight when you were lifting weights during the time of muscle building, you lift heavy weight to build muscle, then lift that the same heavy-weight if you wanna really that maintain.
There is a simple 5x5 workout regime is the most popular to be enough to satisfy your strength requirements without tiring your CNS ( Central Nervous System)
Always stick to heavy compounds movements such as rows, presses, and squats. And you can follow the 5x5 technique five of five reps for each muscle group with heavy weights. Otherwise, you can follow regular routine 8-10 reps if you are having a hard time to hit 5x5 number.
#4. Avoid Doing Excessive Cardio
Many times we hear cardio is the best to improve your cardiovascular performance, and of course, it is. There's no denying that cardio exercises are several health benefits and you should perform like running/Zumba/ aerobic training on a regular basis so as to preserve and build overall health once for all.
On top of that, as far as the losing fat concerned and maintaining muscle mass, cardio training is not gonna help that much and it can actually have a negative impact on you if you're not paying attention or vigilant.
In fact, weight training obviously still needs to kept around since it provides the prominent signal that tells our bodies to maintain muscle mass and only burn body fat. But when it comes to cardio it is optional.
Simply, if your goal is to retain muscle while losing fat, keep in mind any cardio activities consuming and demanding your energy as weight training, but it not gonna produce the same result.
In return for that, doing too much cardio will just damage you better recovery potential and consume your more energy.
To be honest, I feel this is something shit about overrated cardio in terms of muscle gain and fat loss aspect. However, if your goal is to build performance or endurance, then it could improve them, and my thoughts will change completely.
Now, many of you would be getting me wrong, but cardio is always a lucrative tool for fat loss, and I am not against cardio. However, considering too much cardio in no way required for losing fat and if you do, it could potentially hurt your capability to maintain your muscle mass.
Avoid doing too much cardio, I would recommend doing 30 minutes jogging or 30-60 minutes brisk waking. You will still burn a good amount of calories since you are on a caloric deficit. Make sure your diet is the on point in order to accomplish this goal.
#5. Don't Stop Training For Muscle Gain, Limit Sets/Frequency
I don't know how much you love to believe otherwise, weight training is highly disruptive to your body CNS ( Central Nervous System).
When you lift weights, you are tearing your muscle tissue apart on a "microscopic level" Which is a taxing process for your body to reverse during the post-workout recovery?
In fact, weight training needs to be optimized during the periods when you are trying to lose fat and reduced caloric will make you feel low energy slightly. Hence, in order to compensate for muscle loss and prevent injury, you may need to reduce your workload.
For an example, if you are used to doing 5 sets, you can cut down to 4 or 3 or you can reduce the frequency of training by exercising 4 days a week rather than doing 5-6 days.
This strategy will help you preserve muscle mass and stay in line with your nutrients.
#6. Don't Reduce Your Calories All of a Sudden
I've seen personally most of the people reduce the calories intake all of a sudden. This is a significantly wrong method that they use. They think after reducing too much caloric suddenly, will lose more fat and build muscle. This is an
In order to lose any amount of body fat, you need to create proper caloric deficit plan you already know I've mentioned many times if you are my regular readers. It means you need to consume fewer calories than your maintenance calories so that your body can use stored fat as energy.
This thing called caloric deficit and can be categorized as moderate, small or large based on how far you are going down and how much you reduce daily calorie intake.
However, a moderate deficit should be around 20% below maintenance level which is considered to be the most ideal for people.
Now, the question is that why not a larger deficit is good? Why can we not reduce a large caloric deficit to make fast loss faster?
As a matter of fact, apart from slowing your metabolic rate down, there are other issues can have like hunger, mood, sleep, lethargy, libido, and hormonal issues. Also, for you, it would be actually difficult to sustain, and another major downside of a large caloric deficit is that you will have a big negative impact in terms of recovery, training, and strength.
Therefore, reducing too much calories intake will simply increase the potential for muscle mass loss and strength. For that matter, I would always say that focus on your moderate deficit range.
Finally, these are the 6 steps that "how to lose fat without losing muscle" You should keep in mind when you are planning to lose fat without losing muscle.
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