How to lose fat without losing muscle
In this article, I will discuss how fast should you plan to drop weight without losing any muscle. This can be an extremely critical point of designing any fat loss diet. You select how fast you want to aim for your result. How fast you want to make it happen and there are many distinct methods, many unique approaches – and I don’t agree with the majority of what’s out there.
There does seem like a lot, a great deal of confusion regarding fat loss. I believe there are a whole lot of misconceptions, a lot of myths, and I feel this confusion stems from Instagram.
A good deal of people have been asking me about how to prevent your body from burning all that hard-earned muscle because it takes a lot of time to put on muscle mass, so you don’t want to eliminate any of it, as you’re losing body fat.
Honestly, it’s not that hard to block your body from losing weight, but I know that there are a whole lot of different protocols on the internet that make you actually lose muscles and I certainly do not want you guys to fall into any of that.
Obviously, when you’re dieting and on a calorie diet and doing plenty of cardio, you can be at a risk to sacrifice muscle tissue. So how do you prevent muscle breakdown and muscle loss in a diet?
Say ‘No’ to Starvation Diets
The first suggestion I wish to give you guys is not to go on a starvation diet. Alright, and you will find plenty of different starvation diets out there on the internet, but they’re widely promoted.
They do work for weight loss, but we are not talking about weight loss here. We’re referring to fat loss, weight loss means just losing weight that may be water or can be fat or that may be muscle.
We do not need any of that. We just want to lose fat because you will only look good when you’re shredded and you’ve got some muscle mass on. If you get rid of all the fat and also all the muscle you have, you will basically not have anything left.
So that’s not going to look good guys and that’s also going to mess you up emotionally as well, and it’s not going to be sustainable and sustainability is essentially the main thing in your daily diet.
Alright, because your diet won’t be successful if you’re not able to sustain it, so go on a standard diet, including carbohydrates and that’s what I usually promote.
Some people do well on the ketogenic diet but most individuals do not. Simply start off with a regular diet and go from there to see if it works, if it does not, then try out something different, but always keep the calories high enough, so that your body does not directly burn muscle. So keep the deficit counter at around 500 calories below your maintenance.
So just start off somewhere in that range and then notice, whether you’re dropping weight way too fast or not too fast. Then see what you get and that is why I always recommend to start off a little higher on calories to just make certain you’re not dropping too quickly. But even if you do, you can still bump up the calories and you will most likely not be able to lose a lot.
Maintain your Strength by not cutting on carbs completely
I think strength is the most significant indicator of whether you’re doing good in the gym or not, if you’re building muscle or not and that is why I believe strength training is quite important. You don’t need to do all these crazy, crazy training protocols that a lot of people are already in it as well, where you are on your cutting phase, you change to very high reps and that is basically the biggest myth on the web.
It is possible to gain some strength during your cutting phase, especially in the first few weeks if you are a beginner. I have a bunch of clients that are able to still make progress in the gym while they are cutting, while they’re on a 500 plus caloric deficit and being able to make shrinkage at every single workout because they’re either beginners or they haven’t been trained properly.
They employ my principles to the training routine and they start to notice that they’re able to gain strength throughout their cutting stage as well. So that’s something you want to try out for yourself.
Stick to what you know works for you, because it did work to construct all that muscle, so it will also work to keep your muscle.
I see a good deal of people is very scared of carbs. They think carbs will make them fat. They always ask me like how are you eating pasta throughout your cut? How are you eating rice, like I try to keep my carbs as high as possible? I still lose weight and that pretty much goes heading out with the initial point also.
I see people cutting out carbs completely, and that’s just not the way you need to do it, because when you keep the cards high, you will be able to have better performance in the gym since you will have more energy, you’ll be able to push these heavyweights and, as I said, if you keep your strength, there is a very, very good possibility to maintain your muscle as well.
They need cards to live, they need carbs to grow, they need carbs in general. They need carbs to maintain. So a big mistake that you can make if you’re not sure how to cut properly is just to slash your carbs like down to almost nothing or to cut carbs completely. That will absolutely destroy your muscles
Your brain needs like a certain number of carbs to work properly like if you have less than that number your brain waves are altered. My point is: don’t cut your carbs too low, your muscles need carbs to survive and you can lose that more effectively with the carb cycle than with cutting carbs drastically. I do the alternate low-high carb days.
High Intake of Proteins
Your protein intake must be above one gram of protein per pound of your lean body weight. So your lean body weight is essentially just entire body weight, your body fats in it, which is what your lean body weight equals. Suppose your lean body weight is 180 pounds, then you should be consuming at least 180 g of protein per day so as to maintain your muscle mass, especially if you’re on a very low-calorie diet.
When you do cardio, you will be burning off body fat, but your muscle will be sacrificed too. In my previous article, I have explained in detail the importance of weight training, especially on a fat loss journey.
Do not alter your training
It isn’t important if you’re attempting to build or you are attempting to lose, your instruction remains the same. Do not switch from low reps to high reps, don’t switch from two-minute rest intervals to 45 seconds rest periods.
You want to keep to maintain up the volume and not change things to make sure you’re keeping the muscle that you built. Maintaining muscle you do so, the exact same way you build muscle, the only difference is you are now in a calorie deficit rather than a calorie surplus.
Make sure you keep your protein high. So once you make that calorie fall, do not take it out of protein, in regards from carbs, our fat is a little bit less significant. I do like to keep carbohydrates slightly higher, just since it helps with performance, should you perform better you are gonna be able to see better outcomes. Plus it’s a tiny bit higher thermic effect.
In case you have a lot of weight to lose and the amount of protein looks unreasonable, then proceed with lean body mass, the type of overall body fat and use it for one gram per pound of lean body mass.
Feel free to drop a comment below if you have something to say and I will be happy to help 🙂