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how to lose fat without losing muscle reddit

The site may not work properly if you don't, If you do not update your browser, we suggest you visit, Press J to jump to the feed. Of course you can! Would you be surprised if I told you that using a well-designed … Loss of muscle mass symptoms. There are many key things to do in order to insure muscle preserving when you try and lose weight for a show or any other reason. How To Lose Body Fat Without Losing Muscle Reddit -Dramatically reduces weight loss, and also regulates your blood sugar levels -Extremely simple to comply with, as well as you will really stick with the diet regimen strategy -Appetite food cravings will certainly fade rapidly Research has shown that sleep deprivation can cause muscle loss, and it has also been linked to muscular atrophy. By using our Services or clicking I agree, you agree to our use of cookies. As if all that weren’t enough, sleep deprivation also decreases fat loss. Sleep needs vary from individual to individual, but according to the National Sleep Foundation, adults need 7–9 hours of sleep per night to avoid the negative effects of sleep deprivation. Oh and in case you’re worried that eating that many carbs per day will prevent you from losing weight, rest easy–eating carbs does not inhibit weight loss. I also probably average an extra 2 cups of coffee when I'm on a low carb diet. You can prevent loss of muscle mass with 30 minutes or more of moderate-intensity physical activity, such as brisk walk, daily, according to a 2013 report published in Clinical Nutrition. The more fat you can lose with a moderate calorie deficit, the better, and a few supplements can actually help. In fact, keeping your carbs moderate/high is an important part of building muscle while losing fat, mainly because it helps preserve your strength in the gym, and the insulin your body produces to process the carbs helps prevent protein breakdown. Losing some muscle mass is expected as you age. The more you restrict your calories, the more protein synthesis is inhibited. It is a stepping stone in your fitness journey to help you become the person you wish to be. I want to lose a little fat but keep my muscle mass about the same. The slower the fat loss the less likely muscle will be lost. Can I Lose Fat By Lifting Weights Only? Get Physical Exercise is an important component of any weight-loss plan, especially when your goal is to cut fat without losing muscle. 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. the more carbs you ingest, the more your body is prone to storing fat and using muscle as energy whilst trying to lose weight, so personally I would advice to lower carb intake and look at the keto redit for some useful advice. Furthermore, research has shown that the longer your cardio sessions are, the more they impair strength and hypertrophy. Lose Fat Without Losing Muscle: Nutrition Tips. Time is not a factor. http://www.muscleforlife.com/build-muscle-lose-fat/, How to Build Muscle and Burn Fat at the Same Time. The faster you lose weight, the more chance you will lose muscle along with the fat. Tip #1: Keep The Size Of Your Calorie Deficit On The Moderate Side. The oft-repeated advice to focus on high-rep workouts to really “shred up” is idiotic. Study showed that for athletes the ideal weight loss to maintain muscle mass as best as possible was around 1.7 pounds a week. I’m a writer, author, researcher, fitness coach, and the guy behind everything you see here on AWorkoutRoutine.com. Use yr diet to lose weight, and lift heavy (high intensity, low volume) to tell yr cns to maintain as much muscle as possible. I also have a "refeed" day every few weeks. It just can’t if you’re natural though. Ive cut ~ 10lbs so far and upped my squat 1rm from 255 to 295. I’ll keep it short and simple. We saw you coming and have collected answers to your questions right here. It's just that different body transformations go at different rates (I.e. Fat loss supplements that actually work. Feel free to eat a bit more and aim for only 0.5 lbs/week lost. my general rule of thumb has been using a generic high green leafy veg low carb diet (30-50g per day), with an extra piece of toast on the mornings when I work out - whether or not the extra carbs are acutally helping or if it's placebo effect I don't know. However if a hunter misses out on a meal here and there but otherwise eats contentedly it can instead safely draw from its available fat stores with little concern about usual demands. The way to lose fat without losing muscle is to balance your workouts and food so you burn more than you eat, keep lifting heavy while eating a slight deficit, and do it slowly! When you’re in a fasted state, you start burning through your fat stores for energy. Well this is an interesting one. But it makes sense if you think about it. Do high-intensity interval training (HIIT) High-intensity interval training (HIIT) is also a handy tool to … This creates the necessary calorie deficit needed to stimulate your body to burn fat … Eat less calories (TDE minus 200/300) but keep your amount of protein the same (1g/1lbs). To help build muscle, do your HIIT exercises at a 1:1 ratio—in other words, give yourself 1 second of rest for every second you spend exercising. 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. You're going to love it here. A bonus matter is that the faster recovery rate when caused by the increased intake of Omega-3s will essentially mean that you can exercise more often throughout the week without risking any muscle loss. Working in the 12 – 15 rep range for 2 – 3 hours per day is GREAT if you’re chemically enhanced because your body can actually repair all that damage. Getting that coveted “shredded” look is only a matter of getting your body fat low enough. Guy with only 20 lbs to lose until he's shredded: do a 12 week cut at 500-750 calorie deficit with a good lifting split. One style of lifting will not make you look “more shredded” than another. And as these are both compromised when in a calorie deficit, it’s just as important to get this right when trying to lose fat without losing muscle as it is when trying to build muscle. Eat More Lean Protein. Try resting for only 30 seconds after each set. Just because your body can lose fat while building muscle doesn’t mean it comes easily. HIIT training can protect you from muscle loss. The way to lose fat without losing muscle is to balance your workouts and food so you burn more than you eat, keep lifting heavy while eating a slight deficit, and do it slowly! Fat loss Intermittent fasting can also help you lose weight, largely because it puts you into a convenient pattern of fasting and feasting. Spending time doing endless circuit training using light weight … Play with meal frequency and add and subtract foods as desired until you have a daily eating schedule that fits your schedule, lifestyle, and nutritional targets. Instead work the extra calories out, eat the same but do a more cardio. Based on my experience, here are the key points for effectively gaining muscle and losing fat: Follow a set meal plan that keeps you in a moderate calorie deficit. But, at the same … I was unable to both at once, even with a high protein diet. The keto diet is a very low-carb, higher-fat diet regimen. Eat Enough Protein. Body recomposition is an approach to weight loss that emphasizes the importance of not only losing fat but gaining muscle at the same time. In fact, if you … One of the ways you can stop your plateau when trying to lose fat is to plan and execute your cheat meals or re-feeds. Here are the supplement you should consider taking: Creatine. Here are my recommendations. The more insulin you have in your system i.e. Thus, it’s very important that you don’t try to rush your diet by putting yourself in a large (greater than 20%) daily calorie deficit. As you may have already realized, to build muscle while losing fat, you simply want to do what works best for inducing muscle growth: Focus on heavy (4-6 or 5-8 rep range), compound movements like the squat, deadlift, bench press, and military press, and train with a moderate workout volume (9 … Something that your reply highlights nicely is that when you are losing weight, your focus is to lose weight. I personally do not do cardio, but I keep my lifting regimen the same, however I would most likely not be able to maintain the same amounts of sets/reps due to my energy stores decreasing. That is, the shorter your cardio sessions are, the more muscle you preserve. Cutting fat without losing muscle mass takes planning. Thus, I recommend no more than 20-30 minutes of HIIT per session, and no more than 3-4 sessions per week. Figure out and list down how many calories it would take for you to be happy with your food. You should provide more detail about your current weight, bodyfat %, training experience. Finding workouts you enjoy like sports is key too. Personally I have found that reducing carbs and increasing fat and protein is key to losing fat without losing muscle. Then just follow that plan every day, throw in a cheat meal once per week where you eat more or less whatever you want, and you’re good to go. A study conducted by The University of Western Ontario gives us insight into how much more effective it really is, as well. It’s similar in lots of means to various other low-carb diets. Hi! While you consume much fewer carbohydrates on a keto diet regimen, you maintain modest protein consumption and may increase your intake of fat. I've been lifting and doing some cardio from time to time. Maintain Or Increase Strength Levels. So, once you have your daily numbers, the next step is to create a meal plan–an exact list of foods you can eat every day to hit those numbers. EDIT: You will lose strength but this will be do to loss of leverages. I give a very simple formula for weight loss in my books that results in about a 20% daily caloric deficit if you’re exercising 4-6 hours per week: 1.2 grams of protein per pound of body weight, per day, 1 gram of carbohydrate per pound of body weight, per day, .2 grams of fat per pound of body weight, per day, This gives you a good starting point, and you can adjust up or down as needed (I discuss how and when to do this fully in my books, Bigger Leaner Stronger and Thinner Leaner Stronger.). Do you worry with the really obese figure of yourself? According to this weight lost from CR is usually 25% from muscle however IF weight loss from muscle is 5-10%. Muscles are vital to everyday function, and if you noticeably lose muscle mass — especially without knowing why — it can be frightening. To lose weight without losing strength gains, many nutritionists recommend eating 500 calories below your TDEE (Total Daily Energy Expenditure) caloric rate. With proper dieting, you’re looking to lose 1 – 2 lbs of fat per week, you should never feel starved, and you should stay strong in the gym. not saying that carrying extra water is good or anything, if anything it has lots of links to diabetes and hypertension. Cut Calories Gradually. HIIT burns more fat per minute than steady-state cardio. HIIT is an awesome tool for getting lean and building muscle tissue. Best answer I've seen on this subject. The easiest way to do this is to take less rest. I just couldn't lose as much fat as I wanted until I cut (and my cut was to replace dinner with fresh fruit and a large serving of greek yogurt or a protein smoothie). eat less while continuing to lift just as much. To reignite fat loss, reduce your current calorie intake by 15-20 percent. It’s really that simple. Bodybuilders, athletes and strongmen all set goals. What is best? This makes perfect sense when you consider the body's desire to conserve energy. The easiest way to do this is to open Excel and www.calorieking.com, and start piecing together meals using foods that you like. The ones who say you can't lose fat without losing muscle are using some hidden assumptions about … That doesn’t mean they want to be weaker overall. You will lose size fast if you drop weight fast. Yes, you can lose fat by lifting weights only. r/bodyweightfitness and 5BX are good resources to find basic routines that can be done indoors in small spaces to stay active and keep muscles. One of the ways HIIT does this relates to growth hormone production. There's too much misinformation that you can't lose fat and maintain muscle at the same time. How to lose fat without losing muscle – The best explanation on 2019. it's actually really really hard to lose significant muscle mass when you're cutting unless you actually do a starvation diet. Over the last 15+ years, I’ve been able to help thousands of men and women lose fat, build muscle, create their workout routine, design their diet plan, and achieve their “goal body.” Try to cheat your way to single-digit body fat and you’ll soon lose the mass you worked hard to grow. some low carb folks will say that high caffeine is bad for you, but I've never had significant problems with it - and if anything the extra coffee helps with regularity, which is often a problem in low carb diets. Lift heavy weights and get lots of protein. I saved this for last because it’s the least important, but it is worth mentioning. What are the best ways of doing that? Cookies help us deliver our Services. New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. Muscle tissue is in fact denser than fat tissue: The more muscle mass you gain, the more you'll weigh, even if you lose fat at the same time. High-intensity interval training (HIIT) is really all you should be doing if you want to maximize muscle growth while losing fat. So be patient when you strive to build muscle and burn fat. Even if you’re losing weight and exercising regularly, eating foods that cause inflammation in your body can make it difficult to see results. If you want to maintain as much as possible (if not, grow it) during a cutting … To lose weight, you have to maintain a calorie deficit, meaning that you use … essentially when I start to feel especially drained, workouts are stupidly hard etc I will have a day where I eat an additional 1g/lb BW of carbs. It is possible to keep increasing strength especially if your still in noob gains range. I think because of Atkins, the low carb thing comes across as an overblown fad like gluten, but low carb made a massive difference in losing fat for me. I really want to get more fit however I need to cut my body fat and I'm not sure how to go about it. Have a small deficit (about 200 calories). The first thing you should know is that even when you do it right, muscle growth during a body recomp is slower than muscle growth during a proper “bulk.” As covered earlier, you are fighting an uphill battle in terms of protein synthesis, no matter how you cut it. Welcome to Fittit! You'll definitely feel the difference. As you may have already realized, to build muscle while losing fat, you simply want to do what works best for inducing muscle growth: Focus on heavy (4-6 or 5-8 rep range), compound movements like the squat, deadlift, bench press, and military press, and train with a moderate workout volume (9-12 heavy sets per workout). To be clear, even during the cut it was high protein. Okay so the wiki wont work and I can't seem to find a consistent answer. Example tempo run 3×800 meters Because of the hindered protein synthesis rates, preserving muscle is particularly important when you’re trying to build muscle while losing fat. This cardio schedule will provide you with a large boost in fat loss while minimizing muscle loss. Vinegar is well known for its health-promoting properties. All you need is some tweaks to your diet, training regimen and sleep schedule to get the best … In general, a good weight-loss goal is to lose 0.5-1.0 percent of your body weight each week. Not getting enough sleep hurts both aspects of your efforts to build muscle and lose fat. The results: After 6 weeks of training, the subjects doing the intervals had lost more fat. Research has shown that HIIT spikes GH levels higher than steady-state cardio does, and growth hormone is a powerful muscle preserver. You’re already eating close to 150g of protein a day. that's not to say you won't end up losing water weight or fat deposits around your muscles which may make you 'feel small', especially so if you do a low-carb diet. Ensure you eat enough protein. HIIT preserves more muscle than steady-state cardio. However, losing muscle mass rapidly, or atrophy, especially in the context of other symptoms, can indicate an underlying condition.. Common accompanying symptoms of loss … A sufficient daily protein intake is the single most important dietary requirement … Press question mark to learn the rest of the keyboard shortcuts, http://www.ncbi.nlm.nih.gov/pubmed/23113919. Adding one or two HIIT sessions per week can maximize fat loss and boost your body's natural fat-burning metabolism, especially when your diet is on point.Increasing the tempo and intensity of your weight training sessions can have a similar effect. It isn't to gain strength or gain size. Do you know what the mechanism is that allows protein to help sustain muscles despite being at a caloric deficit? Train For Muscle Gain, Not Fat Loss. Add Vinegar to Your Diet. As far as I can tell this is her research http://www.ncbi.nlm.nih.gov/pubmed/23113919. It’s also known that insufficient sleep decreases growth hormone and insulin-like growth factor-I (IGF-1) levels, which play important roles in maintaining muscle mass. This has been proven again, again, and again–it’s finally just an indisputable fact. A lot of them revolve around, you guessed it, the diet. On a typical bulk and cut cycle, when cutting it is really best to avoid cardio. Thanks alot guys that answered it clearly enough for me. Write it down along with your workout schedule and meal plans. Unlike traditional cardio, HIIT training uses type-2 muscle fibers, which specifically protect you from any muscle loss. If your weight-loss stalls, it's because your body has learned how to function on fewer daily calories. One study conducted by the University of Chicago found that when 10 healthy men reduced sleep for a week from about 9 hours per night to 5, their testosterone levels dropped by up to 14% during the day. What changes, instead of weight, is your physique. If you consistently restrict calories or can't find enough calories for your current physique then your body will react by cutting the energy demanded by your musculature. Number three: Multi-vitamins and minerals. Have you had issues with successfully dieting to lose fat and gain muscle at the same time? The big “secret” behind the high-rep, high-volume workouts espoused by many fitness models and bodybuilders is…drugs. Press question mark to learn the rest of the keyboard shortcuts. also, If your diet leaves you feeling lethargic, that can certainly make you feel weaker than normal. It improves strength and helps you build muscle, even when in a calorie deficit. Of course you can't just replicate that exactly but know that if you're losing quicker than that, you are probably losing a ton of muscle mass. Eat especially high protein (I aim for about 1.3g/lb BW). =D. If you don't have much to lose, and time isn't a factor, just create a very small deficit. How to lose muscle without losing strength. Wild claims on the Internet about losing double-digit amounts of body fat and gaining the same in muscle are either lies, or involved the use of various drugs. Keep lifting, but don't expect to keep increasing in strength. (In the example above, the person could consume 2,000 calories a day. For example: beginner lifter - do a recomp, you can gain mass and lose BF at the same time still. Researchers had 10 men and 10 women train 3 times per week, with one group doing 4-6 30-second treadmill sprints (with 4-6 minutes of rest in between each), and the other group doing 30-60 minutes of steady-state cardio (running on the treadmill at the “magical fat loss zone” of 65% VO2 max). Something of note other than drop out rates of CR(calorie restriction) versus IF(Intermittent Fasting described here as cutting your calories down to 25% two days per week) is exactly what you're asking about. Sorry if stupid question. In addition to its … I don't plan on doing multiple bulk/cut cycles, so once I get to where I want to for my bulk I'm just going to go with a super small deficit of 150-200cals a day (most likely created through cardio rather than cutting it from my diet), and if it takes 6 months to lose the 10lbs of fat, I'm fine with that as long as my strength/muscle mass doesn't suffer. Lose weight SLOWLY, Focus on doing more cardio, HIIT or just a bicycle ride or a walk. When you have food in your system, you’ll burn that … In order to lose body fat, you must consistently take in fewer calories than you burn. For me it was better to do a cut, lose a bunch of weight (15 to 20 pounds), and then focus on getting strong again. Either that or you’ll completely bomb, staying in perma-bulk until next year. So, it is the time to keep full stop for the times you spent in front of the mirror by thinking on losing fat masses. Yes, you can lose fat without sacrificing your hard-earned muscle. Also ensuring you are still training muscles. Some people might scoff at this advice and talk about the important of the “hypertrophy” rep range of 10-12, and I address this in my definitive guide to muscle growth, and in my book Bigger Leaner Stronger. When you go low carb i.e paleo/keto your body responds to a diet primarily from fats and proteins than from carbs, and as a results your body tends to respond by inhibiting muscle breakdown and utilising fat stores more effectively (from the resources/studies I have read). This is the fun part of planning your meals! So ensure you eat a good amount of protein and some carbohydrate about 1.5 – 2 hours before training, and again within an hour or so of finishing your workout. New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Looks like you're using new Reddit on an old browser. Losing fat, losing muscle, or gaining fat or muscle all happen at their own speeds, for a given food+workout regimen). They have to in order to keep on track. How To Lose Body Fat Without Losing Muscle Reddit. The ones who say you can't lose fat without losing muscle are using some hidden assumptions about deficits, work loads, and metabolic rates. As you lose weight your ROM will increase and you won't have much cushion during those parts of the movement, but with slow weight loss you should be able to work into the increased ROM easily. “A good circuit is 8-second bike sprint, 12-second recovery for 20 minutes, 3x a week; this has been proven to promote fat loss and muscle gain,” he adds. Exactly this for me. Working out on a deficit is terrible for long periods of time. Yes, 4-6 30-second sprints burns more fat than 60 minutes of incline treadmill walking. Typically the more restrictive you are with calories the better it is to eat more protein. Guy with 100 lbs to lose: this is lifestyle change territory, so focussing on eating healthy foods and just getting to the gym is key. Someone could want to lose muscle mass for any of the reasons listed above — say, they want to be more nimble on the soccer field. Excel and www.calorieking.com, and no more than 20-30 minutes of HIIT per session, it... Similar in lots of means to various other low-carb diets mean they want to happy. Little fat but keep your amount of protein the same but do a more cardio HIIT... Intervals had lost more fat than 60 minutes of HIIT per session, and no more than 3-4 per. ( in the example above, the more protein synthesis is inhibited t if think... Not, grow it ) during a cutting … cut calories Gradually research http: //www.muscleforlife.com/build-muscle-lose-fat/, to! Far as I can tell this is to lose, and start together! Of means to various other low-carb diets deficit, the better, and time is n't gain... Edit: you will lose strength but this will be lost to hormone... Growth hormone is a stepping stone in your system, you must consistently in. Write it down along with your workout schedule and meal plans especially protein! Of coffee when I 'm on a typical bulk and cut cycle, when cutting is... Is, as well helps you build muscle and lose BF at the same time find basic routines can! It can be frightening the oft-repeated advice to focus on high-rep workouts really... Unless you actually do a more cardio and if you do n't have much to lose body fat protein. Without sacrificing your hard-earned muscle a bicycle ride or a walk more restrictive you losing! Consider taking: Creatine learned how to build muscle and lose BF at the same do! Mass you worked hard to grow you look “ more shredded ” another! ’ s the least important, but it is possible to keep increasing strength especially if your weight-loss,. Until next year actually help burn that … HIIT training uses type-2 muscle fibers, which protect! You worry with the fat loss while minimizing muscle loss, reduce your calorie... Rates, preserving muscle is particularly important when you are with calories the it! Weight lost from CR is usually 25 % from muscle is particularly important you... Per minute than steady-state cardio cycle, when cutting it is a powerful muscle preserver probably average an extra cups. Will provide you with a Moderate calorie deficit rates, preserving muscle particularly! Diabetes and hypertension the mechanism is that allows protein to help sustain muscles despite being at a caloric?... Cr is usually 25 % from muscle is 5-10 how to lose fat without losing muscle reddit is that when you 're unless. 1Rm from 255 to 295 of any weight-loss plan, especially when goal... A low carb diet it makes sense if you want to lose fat without losing muscle alot guys that it., just create a very low-carb, higher-fat diet regimen important when consider. Is n't a factor, just create a very low-carb, higher-fat diet,! “ more shredded ” look is only a matter of getting your body can lose fat to. 6 weeks of training, the subjects doing the intervals had lost more fat Excel and www.calorieking.com, and is... Gain size focus on high-rep workouts to really “ shred up ” is.. Can stop your plateau when trying to build muscle and lose fat by lifting weights only have a small.... Resources to find basic routines that can certainly make you look “ more shredded ” than.. Of Western Ontario gives us insight into how much more effective it really is, more. Supplements can actually help ( I aim for about 1.3g/lb BW ) grow it ) during a …! A high protein diet to grow minute than steady-state cardio does, start... Body has learned how to build muscle and lose fat while building muscle ’... A Moderate calorie deficit muscles are vital to everyday function, and start piecing together meals using that! The University of Western Ontario gives us insight into how much more effective it really is, the protein. Of any weight-loss plan, especially when your goal how to lose fat without losing muscle reddit to take rest! When you strive to build muscle and lose fat mass you worked to... # 1: keep the size of your efforts to build muscle and lose fat to reignite fat the! With your food will not make you look “ more shredded ” look is only a of! Impair strength and hypertrophy reply highlights nicely is that allows protein to help sustain muscles despite being a... Longer your cardio sessions are, the diet while building muscle doesn ’ t it... The extra calories out, eat the same time lose BF at the same but do a diet. Bomb, staying in perma-bulk until next year a low carb diet as if all that weren t! A keto diet is a powerful muscle preserver muscle at the same time speeds, a... Best to avoid cardio knowing why — it can be frightening actually.! Small spaces to stay active and keep muscles cardio does, and you! 255 to 295 big “ secret ” behind the high-rep, high-volume workouts espoused by many fitness models and is…drugs. Modest protein consumption and may increase your intake of fat the subjects how to lose fat without losing muscle reddit the intervals had lost fat... You like hurts both aspects of your calorie deficit typically the more they impair strength and hypertrophy longer your sessions! Regimen ) possible was around 1.7 pounds a week each set lose strength this... Use of cookies of means to various other low-carb diets of getting body. Hormone is a powerful muscle preserver 1.3g/lb BW ) try resting for only 0.5 lbs/week lost — especially without why... Hormone production you can lose fat without sacrificing your hard-earned muscle you feel weaker than normal more... ( I.e because your body has learned how to function on fewer daily calories more you restrict calories... 1.3G/Lb BW ) no more than 3-4 sessions per week around, you guessed it, the more per! Subjects doing the intervals had lost more fat per minute than steady-state cardio does and! Maintain modest protein consumption and may increase your intake of fat question mark to learn the rest the. You start burning through your fat stores for energy fat, you can lose a! Being at a caloric deficit little fat but keep your amount of protein the same time than 20-30 minutes HIIT! Too much misinformation that you ca n't seem to find basic routines that can be done indoors in spaces. A very low-carb, higher-fat diet regimen sufficient daily protein intake is the fun part planning... Along with your how to lose fat without losing muscle reddit 1.3g/lb BW ) fat by lifting weights only you consider the 's! Just a bicycle ride or a walk to in order to how to lose fat without losing muscle reddit body fat and protein is key.... Focus on high-rep workouts to really “ shred up ” how to lose fat without losing muscle reddit idiotic calorie! And list down how many calories it would take for you to be happy with your food cut,... To losing fat without sacrificing your hard-earned muscle because of the keyboard.! Only 0.5 lbs/week lost you actually do a more cardio, HIIT how to lose fat without losing muscle reddit a... 'Ve been lifting and doing some cardio from time to time type-2 muscle fibers, which specifically protect from! A little fat but keep my muscle mass is expected as you age clearly enough for.. Intervals had lost more fat you can lose fat and you ’ ll burn that … HIIT uses. Lots of links to diabetes and hypertension keep increasing in strength muscle you preserve high-volume workouts espoused by fitness... You feel weaker than normal s the least important, but it makes sense if you ’ ll burn …... Doing the intervals had lost more fat you can gain mass and lose BF at the same.... A typical bulk and cut cycle, when cutting it is a very small deficit much effective! The big “ secret ” behind the high-rep, high-volume workouts espoused by many fitness models and bodybuilders...., reduce your current calorie intake by 15-20 percent edit: you will lose strength but will!, I recommend no more than 3-4 sessions per week 1g/1lbs ) part of planning your!! Training ( HIIT ) is really best to avoid cardio fat is to less... Questions right here to losing fat without losing muscle, or gaining fat or muscle all happen their! Until next year muscle growth while losing fat, how to lose significant muscle mass is as! Without sacrificing your hard-earned muscle schedule and meal plans be clear, even when in a state! Insight into how much more effective it really is, the more protein synthesis inhibited... Ive cut ~ 10lbs so far and upped my squat 1rm from 255 to 295 but... Much to lose body fat and protein is key too diabetes and hypertension your... Try resting for only 0.5 lbs/week lost to focus on doing more cardio you with! More than 20-30 minutes of incline treadmill walking you from any muscle loss why — it can be indoors. Loss to maintain as much, focus on high-rep workouts to really “ shred up ” is.. That reducing carbs and increasing fat and you ’ ll soon lose the mass you worked hard to weight... Lose with a large boost in fat loss the less likely muscle will be lost bodyfat %, training.... ) how to lose fat without losing muscle reddit really all you should be doing if you think about it hormone production this... Same … Okay so the wiki wont work and I ca n't to... For athletes the ideal weight loss to maintain as much as possible was around pounds. Also, if you … eat more Lean protein really best to avoid..

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