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lose fat without losing muscle

So first I’m going to cover diet, why? In fact, imagine that instead of lessening the negative effects of a prolonged deficit, we could actually reverse those effects to some degree. In order to tone muscles, I recently started reducing the amount of calories I eat, currently around 1700 calories a day, with roughly 35% being protein, 30% fat and 35% carbohydrates. But if you do things smart, you can come pretty close. Eat More Lean Protein. 170+ home exercises to choose from, with video examples for each. But if you do, or you find that you didn’t at first but that eventually changed at some point during the weight loss process, you can certainly feel free to do some cardio. Trying to lose fat without losing muscle and gaining muscle is a physiological problem. This is the point when you may be wondering why a larger deficit isn’t being used. Which we are. First, it boosts your metabolism throughout the day because protein takes more energy to digest than carbs or fat. Copyright 2020 JW Media, LLC, parent company of Muscle & Fitness. It can be tempting to lose a lot of weight at once, but you may also lose muscle in the process. Consume 1.6 to 1.8g of protein per kg of your body weight every day. However, this has to be carried out with caution. What may surprise you, though, is that it’s more than just “using a workout program” or “doing strength training” that provides the muscle-retaining benefits we want. This is the art of getting your diet and exercise program just right for maximum fat loss and minimum muscle loss! Additional details here: What To Eat Before And After A Workout. The ideal caloric deficit for most people is between 15-25% below their maintenance level, with an even 20% often being a good starting point. Losing fat without losing muscle is possible by consuming enough protein. Without that signal, the potential for burning muscle increases. So, if you’re using a workout routine that involves more volume (sets, reps, and exercises) and/or frequency (workouts per week) than you can presently handle, you may notice things getting harder for you, or see that you’re getting weaker, or that reps are decreasing, or that progress is regressing, or that weight on the bar needs to be reduced, and eventually… that muscle is being lost. It’s designed from top-to-bottom for the specific purpose of preventing muscle loss. You may also want to try taking a supplement like L-Glutamine which helps to build muscle and lose fat. How To Lose Fat Without Losing Muscle Take it slow… especially at first. Follow these fit women we're crushing on for inspiration, workout ideas, and motivation. Instead, combine both to create an intense muscle-building workout. However, there are nuances to successful weight-loss dieting you need to know about. This is a very regular pattern because of the way our bodies metabolism works. Below is a step-by-step guide to help you lose weight the safe way. If you plan to weightlift and do cardio on the same day, first weightlift and then do cardio. To avoid losing muscle along with fat, you have to combine exercise programming with the right strategy for fueling. Feel free to check it out for additional details and my specific recommendations. The heavier you are, the more weight you can lose. I explain this in detail, along with how to calculate your maintenance level, right here: How Many Calories Should I Eat A Day. And if my trousers are getting lose, I am definitely losing fat. Refeeds and calorie cycling change this by inserting non-deficit days to help lessen the negative effects a prolonged deficit can have, and make us more likely to retain muscle while losing fat (sources here and here). When this happens, it forces your body to find an alternative source of energy to burn for fuel instead, and that will primarily end up being your stored body fat. Sadly, mass media has perpetuated this myth that slicing calories, going on crazy fad diets, and juice cleanses are going to somehow help you with this but they don’t! The key to burning fat, not muscle… With the right plan and the right discipline, you can get seriously shredded in just 28 days. A body fat percentage of zero would not be healthy. So, with a typical weight loss diet, you’d be consuming about the same amount of calories and macronutrients every day, and be in a consistent caloric deficit day after day after day. You must burn more calories than you take in. You need to lower your calories, eat enough protein, exercise, rest, and get enough sleep. And, be sure to balance your cardio and strength training. Losing fat without losing muscle is more difficult. On average, you can lose about 1-2 pounds of fat per week without losing muscle. 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