Would you like to know how to lose fat without losing muscle? There are steps you can take to minimize muscle loss while trying to burn fat. However, even if you do these steps perfectly if you’re training as a natural, you’re going to lose some muscle as your body fat gets lower and lower. Also, when you’re eating a lower calorie diet it’s very hard to keep your muscles looking full. So, chances are pretty high that as you cut body fat your muscles will get at least a little tiny bit smaller. The point of me making this post is to give you guys the tips you need to maintain as much muscle as possible while burning fat.
How to Lose Fat Without Losing Muscle | 3 Easy Steps | NO MAGIC, Pixie Dust, or Potions Required
The first thing you want to make sure you don’t do is don’t drastically cut your calories. When you drastically cut your calories you’re body is more likely to burn some muscle to lower maintenance energy requirements. The same thing can be said for cardio. Don’t do drastic amounts of cardio.
Start with only two days a week of cardio and progressively work your way up. In the beginning just modifying your diet should be enough to get you lose fat without losing muscle. When you overkill with dieting and cardio you release cortisol, screw up your hormones, and hit huge plateaus. So remember, slow, progressive changes to your diet and adding a little bit of cardio at a time when you plateau is the way to go.
Don’t worry so much about frequency, worry more about making it work for your lifestyle. People that eat 4-6 meals a day say that this is the most effective way to lose fat without losing muscle, and then people doing intermittent fasting say that their method is more effective.
I know that there are a lot of people that are trying to burn fat with an intermittent fasting protocol, and I think intermittent fasting can be great for burning fat. Same thing for 4-6 meals a day. Both of these approaches work, so meal frequency should be based more on your lifestyle. I’ve experimented with both intermittent fasting and with eating more frequently throughout the day. For me I’ve always been able to maintain more muscle eating more meals throughout the day.
And the only reason I wasn’t able to maintain as much muscle fasting was because I had trouble eating giant meals of clean food. I would get full and wind up not eating enough calories. This just highlights the fact that everyone is different, so do what works for you. Intermittent fasting is great for people that have busy lifestyles and people that can eat a lot in one sitting. And eating more frequently throughout the day has it’s own benefits. Focus less on meal frequency and more on keeping your daily calories in the right range to burn fat not muscle.
Check out my client Kamran’s transformation where he lost a whole bunch of fat.
Next you want to make sure that you try your best to keep your lifts heavy at the gym. It’s almost inevitable that you get a little weaker as your body fat percentage keeps dropping. Especially when you get to really low levels of body fat. However, you’re going to want to do everything you can to lift heavy weight.
Aim for compound exercises and try to hit each muscle group for a minimum of 9 sets 5-8 reps with heavy weight if you want to lose fat without losing muscle. When training for aesthetics I recommend splitting up your routine. Obviously you wouldn’t be doing every single muscle group for 9 sets in one day. The point I want you take away is to push yourself to go heavy, even if you feel tired from eating less. If you consistently put your body under heavy weight your body will do it’s best to maintain muscle for that task. Many people drop their weight and go with low reps while cutting fat and that is the worst thing you can do when trying to maintain muscle.
The last tip to lose fat without losing muscle is to take BCAA’s and L-Glutamine. Don’t fall for the newest trendiest BCAA formula supplement because it’s probably the same Branch chain amino acids with some added sugar and a bigger price tag. All you need is plain old BCAA powder. Same thing with L glutamine, plain L glutamine powder would be best. Whether they really work or not is debatable but at least these supplements are one of the supplements that have more evidence of being useful. You don’t need to take it all day. You can take them after or before your workout and maybe one more time before bed.Prevent muscle loss on a diet.
My passion for fitness began when I was 14 years old. I naturally fell in love with training and haven’t stopped since. At 18 years I acquired my first personal training certification from ACE after which I opened my first of 3 transformation studios in 2011. I love to share my knowledge through personal training, my online courses, and youtube channel now with over 3,000,000 subscribers! I can happily say that we've helped over 15,000 people get in great shape over the years. I'm always here for my customers so if you need help don't hesitate to send your questions to email@example.com