Although cardio burns more calories in the short-term, weight lifting or strength training helps build lean muscle mass that can increase how many calories you burn over the long-term. When they talk about losing muscle, most people are referring to the loss of muscle protein. Some people will be able to go one step further and actually gain muscle at the same time as losing fat. Cut back on carbs — especially refined carbs Reducing your carb intake can be very beneficial for losing fat, including abdominal fat. Also eating polyunsatuates and monounsaturates will break down the saturated fat and therefore will help you lose weight. Is it even possible to lose fat without losing muscle? Don't be afraid to push protein consumption. If you plan to weightlift and do cardio on the same day, first weightlift and then do cardio. Cardio is NOT going to make you fat, kill your gains, or any of the other nonsense that you may come across. Protein is important for the obvious reason that it is responsible for the building and maintenance of lean muscle tissue. If you did enjoy this post, don\'t forget to sign up for my newsletter that delivers science-based, no B.S muscle building and fat loss tips, macro-friendly recipes, motivational strategies and more straight to your inbox every week: And if you\'re into social media, make sure to connect with me on YouTube, Facebook, Instagram and more for additional fitness tips and updates: on HOW TO LOSE FAT WITHOUT LOSING MUSCLE (4 SIMPLE TIPS), Lose Fat Without Losing Muscle: Workout Tips, Lose Fat Without Losing Muscle: Nutrition Tips, Quick Recap: 4 Steps To Lose Fat And Maintain Muscle, 12 Common Bench Press Mistakes And How To Fix Them, The Best Bodybuilding Carbs Sources For Muscle Growth. But your body will pull stored energy from any place it likes, including the muscle tissue you’ve grown particularly fond of over the years. But you can burn fat without losing muscle mass and this will make your stomach flat. Given the fact that some of the material stored in your muscles has been lost, we could say that you’ve lost muscle, particularly as they may take on a slightly deflated appearance. Focus on strength training. And the extent to which your training program requires adjusting will depend a lot on you and what shape you’re currently in. I’ll go into more detail about what that resistance training program should look like in a moment. Inside the muscles. All the best advice on how to lose fat without losing muscle is stuff you probably know already. Here are some of the best recipes that can help you in losing fat without gaining muscle mass. Taking it slow and giving your body time to recover is imperative. But you also know the difference between losing weight and losing fat. Having muscle mass helps you burn fat faster. All that’s happened is your muscles have flattened out a bit because there’s not as much stuff in there as there was before. As a rough guide, losing somewhere between 0.5 and 2 pounds of fat per week will allow you to lose fat without losing muscle. If you work a physically demanding job or have other active hobbies throughout your week (such as outdoor activities or sports) then traditional “gym cardio” will be of less importance and can even be eliminated altogether in some cases. Second, do some form of weight training between 2 and 4 times a week. In order to preserve muscle mass for long-term dieting success, eating enough protein, exercising, and getting enough rest is … Curls do not burn fat off your biceps… bench presses do not burn fat off your chest… and rows do not burn fat off your back…. While losing excess stomach fat … Anywhere within this range will likely be enough to eliminate any concern of muscle loss, and if you want to be fully on the safe side then just go with the upper figure of 1 gram per pound. In fact, there’s no good reason why you can’t lift weights 5-6 days a week, just as long as your training program is set up properly. In reality, altering your workout plan in this way is completely misguided and will actually increase the chances of muscle loss throughout your fat loss phase. What 7 Studies Say, gain muscle at the same time as losing fat, please click or tap here to enter your email address. Instead, aim to lose 1 to 2 lb (0.45 to 0.91 kg) each week—this is much more sustainable for long-term weight loss. Alongside the diet, the men also trained hard six days a week, lifting weights and doing intervals, as well as various other forms of intense exercise. So, don’t overdo it! This is a quick guide to losing fat, which you can read online or keep as a PDF, that shows you exactly how to lose your gut and get back in shape. You’re better off spreading your protein intake across 3-4 smaller meals, rather than one or two big ones. Cardio, strength training, and especially compound movements are key to losing fat and building muscle. In fact, some would say it’s pretty obvious, and they’re probably right. You don’t need to eat clean, go on a ketogenic diet, take coconut oil, do intermittent fasting, or eat six small meals a day. The more protein you eat beyond what you actually require, the fewer carbohydrates you’ll be able to fit into your daily calorie totals, and this could prevent you from maximizing your energy levels, mood and focus throughout your fat loss phase since carbs play a central role in these factors. In order to calculate this, just take your daily calorie intake and multiply it by 0.25. If you’ve spent some time trying to put on weight and gain muscle, making the decision to shift gears and cut some fat can be a scary thing to do. If you want to lose only belly fat and not total body weight, you need to maintain and build your muscle mass through strength training and a protein-rich diet. The figure below is from a University of Washington study where dieters were told to eat roughly twice as much protein as normal . Each one has its place at different times and for different people. Great, but how should you structure your training and nutrition approach in order to lose fat without losing muscle, so that your hard-earned gains remain intact? If you’ve made the mistake of drifting away from the basics, I’ve put together a simple guide that explains exactly how to go about losing fat without losing muscle. However, while both things can be done at the same time, it’s extremely rare to do both at the same speed. Also keep in mind that the idea that lifters require more protein while cutting is not necessarily true. While the low protein group didn’t lose muscle, they didn’t gain any either. Lifting heavy is certainly one way to maintain muscle during a cutting phase. Abs. While a deficit is essential for fat loss, it can also have a knock-on effect on the quality of your workouts, as well as your ability to recover from those workouts. If you want to lose fat without losing muscle, you also need to be doing some kind of resistance training, whether that resistance comes in the form of dumbbells, barbells, kettlebells or your own bodyweight. If you lose a lot of weight at once, there’s a good chance that you’re just losing water weight or muscle tissue. If you do want to add some cardio, I’d suggest that most of it is of the low-intensity steady-state (LISS) variety. Second, you need to make sure you’re eating enough protein, which plays a key role in the retention of muscle mass. If you don’t do some form of resistance training while you diet, a good deal of the weight you lose will come from muscle as well as fat. About 50 percent of your body fat is located directly beneath the skin. Larger calorie deficits can be okay for some people in the short term, but for most individuals, aggressive deficits will quickly result in significantly lowered training performance, energy levels, mood and appetite control, and in turn will increase the chances of excessive muscle loss. Building quality muscle certainly requires a good deal of hard work and patience (not to mention that it happens a lot more slowly than fat loss does), so it’s understandable why you might be concerned about this. However, men in the high protein group were the only ones to gain muscle, finishing the study with an extra 2.5 pounds of muscle mass. There are benefits and drawbacks to small, medium and large deficits. Muscle Evo is a proven training program for people who want to focus on gaining muscle while minimizing fat gain. Keeping your reps within the standard hypertrophy range of 5-12 per set. Here are my six most effective tricks to help you walk the fine line between muscle building and fat loss. 2 Build muscle with strength training. In one study, a protein intake of 0.8 grams per pound of bodyweight per day was just as satiating as a protein intake that was 50% higher (1.3 grams per pound of bodyweight per day) . 2. And this is achieved using the exact same principles you were using during your bulking phase. That gives you plenty of possible training programs to choose from, including: The type of training that helps maintain muscle mass will be much the same as the training you did to build that muscle in the first place. Losing weight is hard.From the diet changes to the ramped-up workouts, it can take a serious overhaul of your lifestyle.And usually, the goal is to decrease body fat and increase muscle. How much weight training should you be doing? But the cardio and diet-only groups lost twice as much lean tissue as the weight-training group. How do I lose belly fat without losing muscle from my shoulders and biceps? This is because you only require enough protein to maintain your existing muscle mass when cutting, whereas during a bulking phase you require protein both for maintenance and for building additional tissue. Use Slow Aerobic Cardio. Half the men ate a protein-rich diet, getting around one gram of protein per pound of bodyweight per day. Adopt a weight-loss diet that reduces your daily calorie intake by 500. How … So, there you have it. About. In short, people who are very overweight or obese can lose fat quickly without running into problems with muscle loss. Rather, you’ve just lost some of the substances stored around those proteins, which can be replaced very quickly. Ideally, your diet would help you lose fat without doing too many exercises that can lead to muscle build up. Four days a week is about right. After three days, add the number of calories you ate each day and divide the total by three to get the average number of calories you consume per day. If your calorie deficit is too large, which means you’re eating too little, you increase the risk of losing muscle as well as fat. Tip #1: Keep The Size Of Your Calorie Deficit On The Moderate Side. “Tell me something I don’t already know.”. Nutritionally speaking, the biggest key to losing fat without losing muscle is eating a sufficient amount of protein each day. If you want to lose your gut, without having to follow a set of confusing diet rules, cut out entire food groups, or eat foods that you don’t like or have never heard of, the Gutless nutrition manual will show you how it’s done. Weight training will also burn the fat and of course eat a low satuated fat/high protein diet. Then multiply your BMR by the appropriate activity level below: 1.200 = sedentary (little to no exercise) In other words, you’re going to consume 500 fewer calories each day than your body needs, and it’s going to pull the energy from your fat stores to make up the difference. But for anyone whose definition of “lean” means losing enough weight to fit into their favorite clothes again, then weight training plus diet is going to be enough. “BEAR MODE” VS. “That’s all old news,” they think to themselves. When you lose muscle, you lose some of your body's ability to burn fat, and your metabolism drops. Doing crunches will not get rid of this fat, and neither will the vibrating belt in the television ads. As you’d expect, both groups lost fat. That’s why you want to do more than just lose weight. Other than lifting weights, getting a sufficient amount of protein in your diet is probably the single most important thing you can do to gain muscle while losing fat. You want to look better, which is why you want to get rid of the fat. What this means is that a mismatch exists between the amount of fuel your body needs and the amount it gets from food. 2) Keep your cardio frequency on the moderate side by starting off with 2-3 weekly sessions spaced 6-8 hours away from your weight training workouts. Not more than 3 times a week. But if all those calories came from muscle (which is an unlikely scenario, but I’ll use it just to illustrate the point), you’d lose almost six pounds in weight. This calorie deficit and rate of fat loss are large enough to produce significant ongoing results, but small enough that the majority of your muscle will be left intact. And now it’s time to implement a cutting phase to strip off the excess fat and carve out that lean, defined physique you’ve been working towards. But a nutrition and exercise program based on these three simple rules will work for most people. The strength-training group lost 32 pounds (14.5 kilograms) of fat and almost no lean tissue. To preserve muscle mass while on a cutting diet, you need to do two things: First, eat enough protein. Don’t forget about fat intake either, as dietary fat plays a key role in keeping testosterone levels elevated and also prevents negative effects on mood and appetite which may impact your training performance. Don’t expect to see a large amount of muscle growth during a cut. Tip #1: Do Not Alter Your Weight Training Plan. Building muscle is a slow process, even if your diet and training program are set up for the sole purpose of making your muscles bigger. That’s because one pound of muscle contains just 600 calories, compared to around 3500 calories in one pound of fat. 1.550 = moderate activity (moderate exercise 3-5 days a week) One group jogged, walked, or cycled four times each week. Studies have shown that quick weight loss results in more accompanying muscle loss than gradual weight loss. For example, if you’re currently around 12-13% body fat, and you want to get down to single digits, aim for around 2 grams of protein per kilogram of bodyweight (0.9 grams per pound). LEAN: WHICH PHYSIQUE IS BETTER? Jeremy Ethier 3,920,062 views. 1. Weight training should always be treated as the number one priority if you want to lose fat without losing muscle, and you don’t want to enter your weight training workout already pre-fatigued from a full cardio session. Carrying excess stomach fat is associated with an increased risk for serious conditions, such as Type 2 diabetes, cardiovascular disease, stroke, and breast and colon cancers, according to MayoClinic.com. So, you’ve finished up your muscle building phase…, You’ve added a good amount of overall size and strength to your frame…. Losing body fat without losing muscle mass. As you get leaner, the risk of losing muscle is increased. However, it’s possible to prevent muscle loss with a variety of rep ranges and weights, from light to medium to heavy. But there’s a lot more than just protein inside your muscles. However, this has to be carried out with caution. To lose the most amount of fat, a combination of weight training and cardio is the most effective exercise plan. Fast weight loss isn’t good for you in the long run. A good example of how important resistance training is when you’re dieting comes from a study published in the Journal of the American College of Nutrition . Or, if you know your current body fat % and want a more accurate figure, you can use the “Katch McArdle Formula” below…. Give that exact same diet to someone with a body fat of just 15%, and their risk of muscle loss will be greatly increased. You can do this by doing fewer exercises per muscle group, fewer sets per exercise, reducing your training frequency (the number of times you train each muscle group per week), or some combination of all three. How Accurate Are Body Fat Scales? Resistance training targets only the muscles that are involved in the exercise and NOT the fat surrounding that area. So, if you weighed 200 pounds with 25% body fat, you’d be carrying 50 pounds of fat and 150 pounds of lean mass. No matter what type of diet you’re following, a calorie deficit is the only required condition for fat loss. 1.375 = light activity (light exercise 1-3 days a week) The doctors, nutritionists, and scientists at this company drew upon years of sports and nutrition science to create an easier and healthier plan. The most important thing you need to do is to program yourself mentally. Then, since fat contains 9 calories per gram, divide that number by 9 in order to get your daily grams of fat. And, at the very least, you want to do so while holding on to the muscle you have right now. That comes to 3,500 calories per week. The benefit of LISS is that it burns additional calories while having only a minor impact on your muscle-building efforts in the gym. Balsamic Chicken Salad Recipe. To lose fat, the only thing you need is a calorie deficit. The Mindset. A calorie deficit can be defined as small, medium or large depending on how much food you eat and how active you are. Trying to lose fat without losing muscle — or, better yet, gaining it — is like a physiological math problem. This means burning more calories than you consume. It’s not particularly exciting or new. This means your daily calorie intake would be 2000 calories per day (2500 – 500 = 2000). You’ll see stored carbohydrate in the form of glycogen, fat stored both in and between muscle fibers, as well as water. Compound, multi-joint movements, such as squats, pushups, and rows, are especially beneficial. In order to lose body fat, you must consistently take in fewer calories than you burn. As a final note, the amount of cardio you’ll require also depends on what your activity level is like outside of the gym. The circles at the top represent daily calorie intake, while the diamonds at the bottom represent body weight. If you want to burn fat and maintain muscle as effectively as possible, you’ll want to make sure that your basic weight training approach remains the same as it was when you were aiming to gain muscle. In order to lose body fat, you must consistently take in fewer calories than you burn. To put it another way, 100% fat loss is the equivalent of one pound of weight lost, while 100% muscle loss is the equivalent of six pounds of weight lost. (BODYBUILDING & SPORTS). However, I would suggest cutting back on your training volume, which I’m going to define here as the total number of sets you do for each muscle group per week. You set your deficit at 20%, which is 500 calories (20% of 2500 = 500). Consider increasing your daily protein to 1.5 or even 2 grams of protein per pound of body weight. A good guideline here is to get around 25% of your total daily calorie intake from fat. I hope you found the information useful. Firstly, protein has a “muscle sparing” effect. Ideally, you’d like to gain a little bit more. Cutting calories and trying to lose weight too quickly, particularly if you don’t have that much fat to lose in the first place, increases your risk of muscle loss. Before you go any further, I want to clarify what the term “losing muscle” actually means. When you are losing breast fat and chest muscles, your breasts will automatically get even smaller. The rest of the group received just half that amount. ahem "You can't lose body fat in a specific area; you can only lose it all across your body by eating below your maintenance caloric intake. Lifting weights isn’t just for people who want to gain muscle. Let’s take a closer look at each one in more detail…. Protein also does a better job at filling you up than carbohydrate or fat . Excess fat on your thighs isn't as unhealthy as belly fat, according to Harvard Medical School, but it can make you feel uncomfortable and embarrassed. 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