Try not to do more cardio than weightlifting and vice versa. Yes, you can lose fat without sacrificing your hard-earned 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. using a 3-day workout routine instead of a 5-day workout routine), or a combination of both. And when strength and performance suffer, so will your ability to build or maintain muscle while losing fat. 30 minutes of cardio will have less of an impact than 60-120 minutes. While the first two items (sufficient protein intake and maintaining/increasing strength) are the most important, most scientifically-supported, and most beneficial in this regard, I’ve found that implementing all of the recommendations in this article is what produces the best results. The Correct Caloric Deficit To Lose Fat Without Losing Muscle . And if my trousers are getting lose, I am definitely losing fat. I am frequently asked about what is the right way to maximize fat loss and minimize muscle loss so as to look better. And when strength is lost in a deficit, muscle loss is what typically follows. How to Lose Fat Without Losing Muscle. Multiply your body weight by 10.5. etc. Our bodies have adapted to preserve fat. As I explained earlier, a caloric deficit needs to be present in order for you to lose any amount of body fat, and that means you’re going to need to reduce your calorie intake by some degree. But remember, this isn’t just about “weight loss.” Our goal is more specific than that. This thing is, “weight” can be a few different things. They are just one of many factors of your diet that are secondary to your total calorie and macronutrient intake (i.e. You need to feed your muscles protein to maintain and build them. Don’t Avoid Carbohydrates. While those are extremely beneficial for setting PR’s in the gym, they don’t maximize how much muscle you put on or maintain during a cutting phase. How To Lose Fat: The TRUTH About Fat Loss, Bulking And Cutting: How To Properly Bulk And Cut. This could mean reducing training volume (e.g. It still burns a decent amount of calories, and it won’t have any real meaningful impact on recovery. Tight hip flexors can make the belly look big even if you’re skinny. Your goal is to give your body a reason to keep the muscle mass it currently has. Let’s pretend you currently lift 100lbs for 3 sets of 8 reps on some exercise. It also improves your aerobic energy system to support more intense workouts, better recovery between sets, and more results in the gym. Muscle. etc. A low intensity activity – like walking – would have little to no impact compared to a more moderate intensity activity… such as jogging. Trying to lose fat without losing muscle and gaining muscle is a physiological problem. Which means, the more exercise we do, the more risk we pose to our ability to adequately recover, both in terms of the body parts being used the most (typically the legs with most forms of cardio), as well as the central nervous system (CNS)… which affects everything. Now, exactly how much of an impact cardio has in this regard is hard to say, as it depends on the exact frequency, duration, and intensity of the activity being done. And neither would have nearly as much of an impact as something with a high intensity – like HIIT (high intensity interval training… such as sprinting) – which can almost be like adding an extra weight training workout in terms of the stress it places on your body and how recovery-intensive it is. This creates the necessary calorie deficit needed to stimulate your body to burn fat as a source of fuel. While this has the potential to be problematic at any time and under any condition, we know the potential is higher when we’re in the energy-deficient (and recovery-impaired) state we need to be in for fat loss to occur. The first 2 items (sufficient protein intake and maintaining strength) are BY FAR the most important. Would you be surprised if I told you that using a well-designed weight training program is crucial for maintaining muscle while losing fat? The keto diet plan is an extremely low-carb, higher-fat diet. 30-90 minutes of walking. So if you are looking to lose fat without losing muscle, consider changing your diet habits to eating foods that promote caloric and fat burn. All rights reserved. Two months later I had lost 30 pounds, thinking that I’ve preserved the 5 pounds of muscle I’ve gained while bulking. As a final note, the amount of cardio you’ll require also depends on what your activity level is like outside of the gym. During a cutting phase, they’re a great alternative to high-calorie protein powders because they’re calorie-free (or close to it), which will ensure that you’re still maintaining the calorie-deficit necessary to get leaner. Workouts that prioritize fat loss *and* muscle gain Get your cardio in Lift those weights Don’t be afraid of the heavy weights Do compound exercises Take it slow Make recovery a priority Of course, the exact adjustments you should make (or whether any adjustments truly need to be made at this stage) depends on the specific workout routine you’re using and your own individual recovery capabilities. doing slightly fewer sets), reducing training frequency (e.g. Yes, you can lose fat by lifting weights only. Trying to lose fat without losing muscle and gaining muscle is a physiological problem. However, it turns out there’s a second energy source available: your muscle tissue. As for me, my preference is to have people create their deficit via diet alone, use weight training to build/maintain muscle while they lose fat, and save cardio as a secondary tool to consider using if a point is reached when lowering calories any further becomes too difficult and they’d rather burn those calories off instead. As the building blocks of protein, BCAAs are stored within muscles and can actually be used for energy during exercise. Did I just imply that you can lose your pretty, hard-earned lean muscle mass while only trying to lose your ugly body fat? These are guaranteed to grow your guns to their peak shape. … But sometimes in that quest, you can start to lose muscle instead of fat —and that's not a great scenario. Now take what we just discussed about refeeds and calorie cycling, but imagine their positive benefits being more significant. Lose Fat without Losing Muscle. Once you finish your last set, your metabolism is high and your insulin sensitivity—your body’s ability to tolerate carbs—is at its highest. How To Lose Weight Without Losing Muscle 1) Do Full-Body Resistance Training . A body fat percentage of zero would not be healthy. And if you need any help with any of this, I’d highly recommend checking out my Superior Fat Loss program. Trying to lose fat without losing muscle — or, better yet, gaining it — is like a physiological math problem. By smart, I mean don't try and lose 30 pounds in 5 or 6 weeks, or a lot of that will be muscle. We need that. And that can mean fat, muscle, or a combination of both. It makes a lot less sense for our modern lifestyles. Rather, what you specifically want to do here is lose fat, NOT muscle. If you have no real need or preference for doing cardio, you can feel free to do none. It’s a common scenario that you’ve probably experienced time and time again, your goal is to lose fat but you also end up losing a lot of muscle. However, even with just a moderate deficit in place, there is likely to still be some drop-off in performance/recovery compared to when you’re at maintenance or in a surplus. You know how it’s always good to take things slow when first meeting someone… Well, the same is true when it comes to losing fat. We want to lose fat… and do it without losing muscle. I also include a workout routine I call The Fat Loss + Muscle Maintenance Solution, which is the workout that I’ve already adjusted for this purpose and most often recommend to those looking to maintain muscle during fat loss. Losing Fat & Gaining Or At Least Maintaining Muscle At The Same Time. 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. I’ve personally found each approach to be beneficial, which is why they are a big part of my Superior Fat Loss program. A caloric deficit is the state you’re in when you consume fewer calories than your body burns for energy. Feel free to check it out for additional details and my specific recommendations. Losing fat without sacrificing muscle is easy. Save . 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. How can you subtract one, but sustain the other? Yup, I sure did. it cuts into recovery, it’s an inefficient way to create a deficit, it burns fewer calories than most people assume, it’s a common cause of overuse injuries, most people find it boring, etc. Bonus: If you want a free workout for building muscle or getting lean, you can check out My 3 Most Effective Workout Routines, pick the one you like best, and then start building your ideal body faster than ever. This will, in turn, allow you to NOT lose muscle. Your pre and post workout meals, aka the meals you eat before and after your workout, are not quite as super important or hugely significant as most people make them out to be. For example:200 lbs x 11 = 2200 Calories. This is obviously beneficial for many reasons, one of which is preventing muscle loss (sources here and here). To avoid losing muscle along with fat, you have to combine exercise programming with the right strategy for fueling. (Disclaimer: please don’t actually do that.). How much fat can you lose in a week without losing muscle? The Best Diet To Lose Fat Without Losing Muscle. This delectable chicken salad is a protein, packed dish. The thing is, if that’s your goal, there’s something else you also need to know. 2-day, 3-day, 4-day, and 5-day home workouts. You want to fall into a range of 0.8-1.3 grams of protein per pound for your current body weight. Fat preservation makes sense for a hunter and gatherer lifestyle. Exercise plans Do cardio. Fat calipers can help too. The Correct Caloric Deficit To Lose Fat Without Losing Muscle I explain this in detail, along with how to calculate your maintenance level, right here: How Many Calories Should I Eat A Day. But by following the right plan, anything is possible. To lose body fat without losing muscle mass you have to optimize your diet in terms of macronutrients and have the right ratio of protein, carbs, fats and fiber. And a whole lot more. However, there are nuances to successful weight-loss dieting you need to know about. But it doesn’t have to be like that. When it comes to dieting 2 things matter most, caloric deficit and protein. How Much Protein for Fat Loss? Reduce Weight Training Volume And/Or Frequency, Avoid Excessive Amounts Of Cardio (Or Don’t Do Any At All), How Much Cardio Should I Do To Lose Weight, How To Create A Weight Training Workout Routine. 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. Follow these fit women we're crushing on for inspiration, workout ideas, and motivation. ), Additional details here: How Much Protein Do I Need A Day. Carbs are the main source of energy and provide the body with minerals, vitamins, and fiber. April 16, 2014 November 6, 2020 - by John Gregory - 1 Comment. In many respects, muscle gain and fat loss would appear to be opposing goals. Doing so provides a “muscle maintenance” signal that tells your body it needs to keep the muscle it has (or build more of it). singles, doubles, or triples, relies heavily on your neural drive, the speed you shift from using Type I to Type II muscle fibers, and your ability to get maximal muscle fiber recruitment. You may also want to try taking a supplement like L-Glutamine which helps to build muscle and lose fat. Since you’re putting your body through the tremendous stress of calorie-restriction and heavy weights, you need time to let your muscles recover and rebuild. Get my best diet and workout content, and never miss an update. Additional details here: What To Eat Before And After A Workout. 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. How To Lose Fat Without Losing Muscle. 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. Skimping on sleep, however, will only short-change your muscle growth and repair. Get your ideal amount of protein daily while considering several factors like carbohydrate intake and level of activity. What Is The Best Way To Lose Weight Fast And Keep It Off? Maintaining your muscle mass (whether during a weight cut or not) is a relatively complex process physiologically speaking; to understand how it works, you really need to have a basic understanding of what’s going on at a cellular level. In fact, even during an ambitious leaning phase, you still need carbohydrates, especially if you’re still lifting heavy. If so, I've written the ultimate guide to getting the results you want without a gym. You need to lower your calories, eat enough protein, exercise, rest, and get enough sleep. Author: Troy Theodosiou . Your goal throughout the duration of the fat loss process is to end up lifting as close to that same 100lbs for 3 sets of 8 reps as you can… or more if possible. This fact, combined with the potential downsides that come with cardio activity (e.g. There you have it… the 8 best ways to ensure you lose fat without losing muscle in the process. Second, it keeps you full to prevent overeating. To lose fat without losing muscle, you will need a comprehensive approach that includes not only exercise but diet and lifestyle changes as well. How much fat can you lose in a week without losing muscle? In fact, imagine that instead of lessening the negative effects of a prolonged deficit, we could actually reverse those effects to some degree. And this same concept applies for maintaining muscle as well (source). I guess all of the muscle that was built for the purpose of lifting heavier weights is no longer needed. Lose Fat and Gain Muscle with the Fit Father Project. Consume a nice amount of protein and carbs within 1-2 hours before and after your workouts. This is the point when you may be wondering why a larger deficit isn’t being used. 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! You need to lower your calories, eat enough protein, exercise, rest, and get enough sleep. Starvation Mode: Is It A Myth or Is It Real? Resistance training targets only the muscles that are involved in the exercise and NOT the fat surrounding that area. Pick starches like rice, baked potatoes, and sweet potatoes to start the recovery process and fill your body with energy it needs to perform at a high-level. From hormonal adaptations, to increased lethargy and fatigue, to a reduction in performance and recovery… it all just makes losing muscle more likely to happen. But if you need any help figuring this out, my Superior Fat Loss program lays out exactly how to turn any effective workout routine for building muscle into one that is ideal for maintaining it while losing fat. Maintaining an easy pace will only use your Type I muscle fibers, which are extremely fatigue resistant, and promote more blood circulation to help clear lactic acid and metabolic waste. For example: So, if all you care about is losing weight, you could potentially sit in a sauna and sweat a lot, or get food poisoning and poop your brains out. On average, you can lose about 1-2 pounds of fat per week without losing muscle. And my preference for the cardio activity itself? Eat More Lean Protein. As I’ve explained throughout this article, the simple act of being in a prolonged caloric deficit causes a variety of changes to occur that increase the risk of muscle loss. Worse, you’ll also risk health problems and even overtraining. By committing to these steps, you will be well on your way to achieving these fitness goals. Fat vs. How To Lose Body Fat Without Losing Muscle. It can be tempting to lose a lot of weight at once, but you may also lose muscle in the process. In addition to being useful from the standpoint of making your diet more sustainable, these methods will also serve to replenish muscle glycogen stores (which helps with strength and performance) and have positive effects on various physiological and psychological factors that are negatively affected during a deficit. Our body weight is made up of various components including fat, water, and muscle, so we obviously don’t want to lose it all – fat is usually the main thing we want to get rid of. How to Lose Fat Without Losing Muscle – Calories and Macros. Which we are. Now the conundrum that we face is how to lose as much fat as possible without losing any muscle. It can be challenging to find a balance between losing fat and trying to maintain or even gain muscle. You see, the primary training stimulus for building muscle is progressive tension overload (source), which essentially means gradually getting stronger over time. A lot of them revolve around, you guessed it, the diet. On average, you can lose about 1-2 pounds of fat per week without losing muscle. 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. Do you worry with the really obese figure of yourself? 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. This isn’t the case for beginners, as someone in the earlier stages of intelligent progressive weight training will be able to progress quite well regardless of whether they are in a deficit. Muscle is hard to build and easy to lose; fat is easy to accumulate and hard to lose. In a perfect world, the ONLY thing your body would burn while in a caloric deficit is your stored body fat. This is supported by numerous studies on a wide range of people (sources here, here, here, here, here, here, here, here, and here). It’s unnecessary for those goals, and purely optional for fat loss in general. How much is that exactly? Now, let me be realistic: it is impossible to lose fat without losing muscle, and vice versa, without the use of drugs. And if recovery begins to suffer, strength and performance will suffer. Losing weight requires you to have a good diet. You have to be in a caloric deficit to burn fat guys make no mistake about it. We’ll cover diet breaks in a second, but for right now…. Lose Fat Without Losing Muscle: Nutrition Tips. The problem of course was that I gained way too much fat – 6 months = 35 pounds of fat. Simple enough. 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. Use other objective measures such as progress pictures and strength gains. While those are extremely beneficial for setting PR’s in the gym, they don’t maximize how much muscle you put on or maintain during a cutting phase. Stretch your hip flexors. Body weight options, dumbbell options, and resistance band options. Minimally-processed foods in comparison to processed and ultra-processed food options are higher in volume and lower-calorie . Having said that, your pre and post workout meals still matter (sources here and here). Here we go through everything you need to know about how to lose fat without losing muscle. However, if you gradually lift more weight, or lift the same weight for more reps, your body would then have a reason to build more muscle. In order to lose body fat, you must consistently take in fewer calories than you burn. To lose fat and gain or maintain muscle mass, do moderate- to high-intensity cardio for at least 150 minutes... Increase intensity. Generally speaking, though, once every 6-16 weeks tends to be ideal for most (perhaps every 6-12 weeks if you have less to lose, and every 10-16 weeks if you have more to lose). The thing is, that degree of deficit can be all kinds of different sizes ranging from unnecessarily small to excessively large. And while different deficit sizes can suit certain people in certain situations more so than others, research and real-world experience lean toward a moderate deficit being ideal for many reasons, including preserving muscle (sources here and here). Even in the absence of a proper weight training routine, more of the weight you lose will be body fat rather than muscle mass just as a result of a higher protein intake. Click to share on Facebook (Opens in new window), Click to share on Twitter (Opens in new window), Click to share on Pinterest (Opens in new window). Five Sandow-winning champions share their go-to delt moves. The key to burning fat, not muscle… When your body is looking for an alternative fuel source to burn for energy, and it can choose body fat or muscle mass for that purpose, it will be less likely to choose muscle (and more likely to choose fat) if it sees there’s a reason for keeping the muscle around. It’s not specific food choices, or when you eat, or how often you eat, or carbs, or supplements, or even the exact size of your caloric deficit (more on that later). ), (Note: those who are very overweight should use their goal body weight instead of their current body weight when doing this calculation. This means that you would eat 2200 calories per day to lose weight. 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.. Carbs are not evil. Recovery is just as important as your training, especially during a cutting phase. Fat kept our ancestors warm and healthy. There you have it… the 8 best ways to ensure you lose fat without losing muscle in the process. Without that signal, the potential for burning muscle increases. You can learn more about it right here: Superior Fat Loss, (Also note that one possible exception to the above advice would be beginners, as they should already be using a fairly lower volume beginner routine and therefore would be unlikely to need any further adjustments.). My question is, can I somehow tone muscles by losing fat, without losing muscle mass? This is why your primary weight training goal is to, at the very least, NOT lose strength. Sitting for … (Sources here and here. In performance and recovery that comes with being in a deficit, then you are going.... Happen during a cut minimum muscle loss that could happen during a cutting phase deficit ( the calories to. Bulk and cut pounds, but you may also want to try taking supplement! 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