But on the day the high-protein snack was eaten, dinner requests were delayed by a full 60 minutes. In other words, every day you burn 500 calories more than you get from your diet. 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? This means your daily calorie intake would be 2000 calories per day (2500 – 500 = 2000). 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) [11]. 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). It’s also going to be harder to apply the overload principle to your training, and add weight or reps to your lifts on a regular basis. Four days a week is about right. I’ll go into more detail about what that resistance training program should look like in a moment. Only increase the amount of cardio later on if your rate of fat loss stalls and you don’t want to reduce your calorie intake any further. 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. Shedding anything off your body is no easy feat, but in order to grasp the concept of losing fat without losing muscle, you first need to realize that losing weight and losing fat are two very different goals. Tip #1: Keep The Size Of Your Calorie Deficit On The Moderate Side. If protein intake drops too low, you won’t maintain muscle at your maximum capacity throughout your cut. It’s not going to transform your body overnight. But if you’re someone who’s already lean, and trying to get even leaner, holding on to the muscle you have becomes progressively more difficult [1]. The most important thing you need to do is to program yourself mentally. So, there you have it. FREE: The Flat Belly Cheat Sheet. 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. Taking it slow and giving your body time to recover is imperative. Dinner requests were delayed by 35 minutes following the high carbohydrate snack, and by 25 minutes after the high-fat snack was eaten. Here are some of the best recipes that can help you in losing fat without gaining muscle mass. To get a FREE copy of the cheat sheet sent to you, please enter your email address in the box below, and hit the “send it now” button. Fat Loss Rule #2: Focus on Total-Body Strength. 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. Abs. Also keep in mind that the idea that lifters require more protein while cutting is not necessarily true. Since you’re reading about how to lose fat without losing muscle, I’ll assume a few things are true about you. About. If you do want to add some cardio, I’d suggest that most of it is of the low-intensity steady-state (LISS) variety. Although a calorie deficit is a mandatory pre-requisite for fat loss, trying to speed up the process by using a very large deficit is rarely a good idea. 1.550 = moderate activity (moderate exercise 3-5 days a week) Don't be afraid to push protein consumption. Tip #1: Do Not Alter Your Weight Training Plan. 1) Do not alter your weight training plan by switching to lighter weight/higher reps, using additional isolation exercises, or shortening your rest periods between sets. How do I lose fat without losing muscle? Muscle Evo is a proven training program for people who want to focus on gaining muscle while minimizing fat gain. 1. In most cases, you can lose fat without losing muscle. 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. Sorry I've just noticed you say your body fat … 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. 1.725 = very active (intense exercise 6-7 days a week) Cut back on carbs — especially refined carbs Reducing your carb intake can be very beneficial for losing fat, including abdominal fat. Jeremy Ethier 3,920,062 views. Focus on strength training. Half the men ate a protein-rich diet, getting around one gram of protein per pound of bodyweight per day. So, you’ve finished up your muscle building phase…, You’ve added a good amount of overall size and strength to your frame…. Training with heavy weights and low reps isn’t the only way to go about it. Use Slow Aerobic Cardio. To lose the most amount of fat, a combination of weight training and cardio is the most effective exercise plan. So, it starts looking for an alternative. Inside the muscles. If you adopt a weight-loss diet with little to no resistance exercise, you can shed fat without adding muscle. When you lose weight, you lose muscle also along with the fats. If you’re willing to work hard and push yourself, a full-body workout performed twice every seven days will, at the very least, be enough to maintain the muscle you have at the moment. You want to look better, which is why you want to get rid of the fat. Try not to do more cardio than weightlifting and vice versa. When I talk about losing muscle, I’m referring to the ongoing loss of muscle protein over a period of weeks and months, rather than the initial loss of glycogen and water. But with a low-protein omelette containing 25 grams of protein, they consumed 713 calories – a 73% increase. Protein is important for the obvious reason that it is responsible for the building and maintenance of lean muscle tissue. Losing weight is faster and easier than losing fat, partly because your weight is comprised of many things, including: When you lose a lot of weight in the first week or two of dieting, for example, not all of that lost weight comes from fat. 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. However, while both things can be done at the same time, it’s extremely rare to do both at the same speed. 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. Anyone can lose fat and keep or even build new muscle if you pay … 1. If you don’t get enough protein while you’re on a diet, you’ll end up dropping muscle as well as fat [6]. Studies have shown that quick weight loss results in more accompanying muscle loss than gradual weight loss. But low-intensity activity, such as walking or cycling, doesn’t make such a large withdrawal from your recovery account, and can be done on a much more regular basis. Don’t expect to see large gains in muscle size at the same time fat is being lost. However, for most people most of the time, four days of hard weight training each week is plenty. So, if you weighed 200 pounds with 25% body fat, you’d be carrying 50 pounds of fat and 150 pounds of lean mass. I exercise 5 times a week, i am 16 and i weigh aroudn 140 lbs, i noticed that i developed a small layer of fat on the botom part of my stomach i have a two pack on the top part of my stomach but the bottom part of my stomach sticks out a little, i was wondering if anyone can give me details on how to burn off fat from my lower stomach without losing muscle thanks However, building muscle is a slow process, even if your diet and training program is set up for the sole purpose of making your muscles bigger. As you can see, eating more protein led to a spontaneous reduction in calorie intake that lasted for the length of the study. If you plan to weightlift and do cardio on the same day, first weightlift and then do cardio. While losing excess stomach fat … Fortunately, losing fat without losing muscle is actually quite straightforward, and in this post I’ll be outlining the few simple steps you’ll need to follow in order to accomplish exactly that. MX4 was designed to help you build muscle as fast as humanly possible without wrecking your joints. For example, let’s say that you create a daily calorie deficit of 500 calories. And the extent to which your training program requires adjusting will depend a lot on you and what shape you’re currently in. Balsamic Chicken Salad Recipe. That is, you won’t gain 10 pounds of muscle at the same time as losing 10 pounds of fat. And this is achieved using the exact same principles you were using during your bulking phase. Can muscle be maintained, or even gained, at the same time fat is being lost? But there’s a lot more than just protein inside your muscles. ), HOW TO LOOK BIGGER AND MORE MUSCULAR IN CLOTHES (6 KEY TIPS), DOES PLAYING SPORTS HARM MUSCLE GROWTH? My personal favorite is 30-60 minutes of walking first thing in the morning. How to Lose Thigh Fat Fast Without Gaining Muscle. 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. When they talk about losing muscle, most people are referring to the loss of muscle protein. The circles at the top represent daily calorie intake, while the diamonds at the bottom represent body weight. You can’t train “all out” every day, mainly because your body will need time to recover. Here are my six most effective tricks to help you walk the fine line between muscle building and fat loss. 1.375 = light activity (light exercise 1-3 days a week) Consider increasing your daily protein to 1.5 or even 2 grams of protein per pound of body weight. Lifting weights isn’t just for people who want to gain muscle. Fat loss only occurs on a total-body scale as you keep yourself in a calorie deficit over time. Losing body fat without losing muscle mass. To lose fat and build muscle, the bulk of your exercise time should go to total-body strength workouts, says Pete McCall, C.S.C.S., a personal trainer and author of Smarter Workouts. However, there is a ceiling to the satiating effect of protein. How … Thanks for checking out my article! You set your deficit at 20%, which is 500 calories (20% of 2500 = 500). If you want to lose fat without losing muscle, put yourself in a calorie deficit, do some form of weight training several times a week, and make sure you’re eating enough protein. It combines the latest muscle-building science with old-school training principles to get you lean and strong. That comes to 3,500 calories per week. But you can burn fat without losing muscle mass and this will make your stomach flat. In most cases, setting your deficit at around 20-25% below your maintenance requirements is about right. Yup. For those who are overweight or obese, you need to use your healthy goal weight. When this happens, don’t panic. (BODYBUILDING & SPORTS). RELATED: How Long Does It Take to Build Muscle? Use slow and easy methods of aerobic exercise such as walking on a treadmill at an incline, an easy bike ride, or a light jog. Yes, you can lose fat without sacrificing your hard-earned muscle. 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. But the cardio and diet-only groups lost twice as much lean tissue as the weight-training group. As far as improving body composition is concerned, I think of cardio like air conditioning in your car. If you’re creating a proper calorie deficit through your diet and are sticking to an intensive weight training plan, there’s really no need to perform huge amounts of cardio to get the results you’re after. But it’s certainly not essential. Author of best- sellers: The Truth About Six Pack Abs , The Fat Burning Kitchen, The Truth about Testosterone & The Top 1. That’s why you want to do more than just lose weight. What this means is that a mismatch exists between the amount of fuel your body needs and the amount it gets from food. The Mindset. 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. Over a period of months and years, it may be possible to end up at the exact same weight you are right now, having replaced the fat you’ve lost with muscle mass. Keep your cardio-sessions in the range of 45 minutes and workout at a moderate pace. As a minimum, I’d suggest lifting weights at least twice a week. Tip #2: Make Sure To Consume Sufficient Daily Protein And Fat. So, don’t overdo it! Firstly, protein has a “muscle sparing” effect. On the control day, when no snack was given, subjects asked for dinner roughly six hours after starting lunch. Lean mass simply refers to any type of body weight that is NOT fat. Centering your workouts around the basic, fundamental compound movements. Most people focus solely on the amount of weight they lose, and don’t care too much about where that lost weight comes from. Combine all three, and you have the recipe for losing fat without losing muscle. One group jogged, walked, or cycled four times each week. Every time you perform a weight training workout, your goal is simple: to provide the most powerful stimulus to your muscles possible. I can’t tell you exactly how to change your workout because I don’t know what you’re doing right now. First, calculate your basal metabolic rate (number of calories burned at rest): BMR = 370 + (21.6 x Lean Mass in kilograms). If you’re losing muscle and not fat, it’s because you’re not eating enough protein, not doing any weight training, or cutting calories by too much. As the weeks go by you’ll lose fat from everywhere (thus increasing your “muscle definition”), but you have no control over the specific way in which your body breaks that fat down for use. (Up to 3-4 pounds per week is acceptable in the initial stages if you are significantly over weight). What 7 Studies Say, gain muscle at the same time as losing fat, please click or tap here to enter your email address. This will give you your calorie maintenance level, and you’ll then simply subtract 500 calories from that to calculate how much you should eat per day. You can reduce the overall training volume slightly, but don’t make the common mistake of switching to a “light weight/high rep” plan (as well as incorporating a greater number of isolation exercises) in an effort to somehow bring out more “definition” and “separation” in your muscles. 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. 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. Compound, multi-joint movements, such as squats, pushups, and rows, are especially beneficial. It’s not particularly exciting or new. The figure below is from a University of Washington study where dieters were told to eat roughly twice as much protein as normal [10]. This relatively modest reduction in calories will avoid the metabolic slowdown that is associated with more severe calorie reductions. Trying to lose fat without losing muscle — or, better yet, gaining it — is like a physiological math problem. For someone weighing 180 pounds (82 kilograms), that gives you a daily protein intake of around 126 grams per day. How much weight training should you be doing? Cardio, strength training, and especially compound movements are key to losing fat and building muscle. Not more than 3 times a week. Bump up Your Protein Consumption. But you also know the difference between losing weight and losing fat. Most Shared Articles: by Mike Geary - Certified Nutrition Specialist. When you lose muscle, you will end up losing weight more quickly. Nutritionally speaking, the biggest key to losing fat without losing muscle is eating a sufficient amount of protein each day. In any case, 0.8-1 gram of protein per pound of body weight daily is what I’d recommend aiming for. 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. This creates the necessary calorie deficit needed to stimulate your body to burn fat as a source of fuel. Or, if you know your current body fat % and want a more accurate figure, you can use the “Katch McArdle Formula” below…. 20 Cutting Diet Mistakes To Avoid, 7 Ways Supplement Companies Are Ripping You Off, How To Build Big Arms (The Simple Truth! The rest of the group received just half that amount. Around 0.7 grams of protein per pound of bodyweight per day will do the job. “That’s all old news,” they think to themselves. For example, let’s say you’re currently burning a total of 2500 calories per day. That’s not to say you can’t do more. From there, increase or decrease it if necessary until you’re consistently landing in the appropriate weekly weight loss range. The key to losing body fat while retaining muscle is to reduce your usual calorie intake by 10–20%. This means burning more calories than you consume. 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. If you want to burn fat without losing muscle, these are the 4 most important steps to follow. Then multiply your BMR by the appropriate activity level below: 1.200 = sedentary (little to no exercise) With fat loss comes cardio training. 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. If you want to lose fat without losing muscle, put yourself in a calorie deficit, do some form of weight training several times a week, and make sure you’re eating enough protein. What it takes to lose fat To lose fat, you need to consume fewer calories than you burn each day and exercise regularly. RELATED: How Accurate Are Body Fat Scales? You want to lose fat. Not only does it burn extra calories, a brisk morning walk in the fresh air is a great way to clear your mind and set you up for the day. 1.900 = extra active (intense daily exercise + strenuous job). Altering your plan with lighter weights, higher reps, more isolation movements and shorter rest periods is only going to weaken the training stimulus on your muscles and have the opposite effect that you’re striving for. That’s not a realistic goal for most people, most of the time.What you can do is separate your training and diet into cycles, with some focused on fat loss and some on muscle growth. However, this has to be carried out with caution. 2-3 weekly cardio sessions is a good basic starting point for most people, and you should only throw in additional sessions later on if your rate of fat loss stalls and it becomes necessary. Maintain a low-calorie deficit. This is particularly true if you’re over the age of 40, where your ability to recover is not what it once was. 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. To preserve muscle mass while on a cutting diet, you need to do two things: First, eat enough protein. 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. When it comes to cutting the fat while keeping the muscle, protein plays a couple of very important roles. Adopt a weight-loss diet that reduces your daily calorie intake by 500. You’re scared of going back to your former skinny self. This delectable chicken salad is a protein, packed dish. 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. LEAN: WHICH PHYSIQUE IS BETTER? How To Build Round "3D Delts" That Pop (4 Exercises), The 3 Best Chest Exercises For The Perfect Pec Workout, Not Losing Fat? 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. How much protein do you need when cutting? Balanced cardio and weightlifting training One more thing you need to do in order to lose fat without losing muscles- you need to make a balance between cardio and strength training. Do cardio about twice a week. How Accurate Are Body Fat Scales? In order to preserve muscle mass for long-term dieting success, eating enough protein, exercising, and getting enough rest is … 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. To lose weight at a safe, quick rate of 1 to 2 pounds per week and tone your thighs without … How Much Muscle Can You Gain Naturally, And How Fast? To go from “lean” to “very lean,” there may be a benefit to going a little higher. For the study, two groups of obese subjects were put on identical low calorie diets. 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. There are benefits and drawbacks to small, medium and large deficits. Employ these tips and you likely won’t lose much muscle if any at all, and if you’re a complete beginner then you may actually gain some muscle at the same time that you’re dropping the fat. If all those calories came from fat, you’d lose just one pound in weight. Nor do you need to cut out sugar, carbs, wheat, gluten, milk or [INSERT WHATEVER THE FOOD POLICE SAY IS BAD FOR YOU THIS WEEK]. A much better approach for most dieters is to stick with only a moderate calorie deficit of about 500 calories below maintenance level, with a focus on losing fat at a gradual pace of about 1-2 pounds per week. I hope you found the information useful. 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. We hope that this guide on how to lose fat without losing muscle was extremely helpful, and we’re confident that the points we touched on are most important when it comes to doing so. 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. Remember, you haven’t lost actual muscle protein. However, the source of that lost weight was very different: In a similar study that compared diet plus weight training, diet plus cardio, or diet alone, all three groups lost roughly the same amount of fat [4]. If you’ve ever lost muscle while trying to lose fat, or even if you’re just worried it might happen to you in future, those three simple steps will go a long way towards preventing it. In fact, that was exactly what happened in a West Virginia University study, where a group of 20 obese men and women lost over 30 pounds (14.5 kilograms) of fat and almost no muscle after three months on a diet providing just 800 calories per day [2]. A given amount of training that’s about right when you’re in a calorie surplus can quickly become too much when you’re in a calorie deficit, and will need to be adjusted accordingly. More frequent meals (six versus two) have also been shown to increase the preservation of muscle mass during weight loss [14]. TheHealthSite.com Fitness trainer Arnav Sarkar answers a query of a man who bulked up, but now wants to lose … 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. The benefit of LISS is that it burns additional calories while having only a minor impact on your muscle-building efforts in the gym. The other group lifted weights three times a week and did no cardiovascular exercise. 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. When you lose muscle, you lose some of your body's ability to burn fat, and your metabolism drops. Give that exact same diet to someone with a body fat of just 15%, and their risk of muscle loss will be greatly increased. About 50 percent of your body fat is located directly beneath the skin. 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