Every day, countless Americans adopt diet and fitness routines centered on dropping unwanted weight. It may seem counter-intuitive, but frequent eating can ramp up your metabolism, causing it to burn more fat.
Often, people try to lose weight rapidly to prepare for an important upcoming social event.
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? Building quality muscle certainly requires a good deal of hard work and patience (not to mention that it happens a lot more slowly than fat loss does), so it’s understandable why you might be concerned about this. 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.
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. Resistance training targets only the muscles that are involved in the exercise and NOT the fat surrounding that area. Fat loss only occurs on a total-body scale as you keep yourself in a calorie deficit over time. Every time you perform a weight training workout, your goal is simple: to provide the most powerful stimulus to your muscles possible.
Training with a sufficient level of intensity by performing each set about 1-2 reps short of muscular failure. Maintaining an adequate rest time between sets of around 1.5-3 minutes in order to keep training performance maximized.
Continually striving for progressive overload by gradually increasing the weight lifted on your exercises over time. Following all of these basic steps will give your body the proper incentive it needs to hold onto its existing muscle mass despite being in a calorie deficit. 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.
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. Yes, cardio is a useful tool for burning additional calories and promoting a variety of physical and mental benefits, but going overboard can impair workout recovery and increase your total calorie deficit to an excessive level that may promote muscle loss. 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. You’ll also want to space your cardio sessions away from your weight training sessions whenever possible, with a 6-8 hour gap being ideal.
If you do want to combine them because you have a busy schedule and want to be as time-efficient as possible, always perform cardio after your weight training workout is over. 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.
As a final note, the amount of cardio you’ll require also depends on what your activity level is like outside of the gym. This creates the necessary calorie deficit needed to stimulate your body to burn fat as a source of fuel. 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. Larger calorie deficits can be okay for some people in the short term, but for most individuals, aggressive deficits will quickly result in significantly lowered training performance, energy levels, mood and appetite control, and in turn will increase the chances of excessive muscle loss. 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. This calorie deficit and rate of fat loss are large enough to produce significant ongoing results, but small enough that the majority of your muscle will be left intact. If you don’t know your current calorie maintenance level, you can roughly estimate it by multiplying your body weight in pounds by 14-16, going with the higher or lower end depending on your overall activity level. 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. Treat whatever caloric figure you end up with as an initial starting point, and then measure your weekly weight loss. Protein is important for the obvious reason that it is responsible for the building and maintenance of lean muscle tissue.

In order to burn fat and maintain muscle optimally, make sure to consume between 0.8-1 gram of protein per pound of body weight daily.
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. I wouldn’t recommend going much beyond this amount though, as any more than 1 gram is almost certainly unnecessary and could even be potentially counter-productive.
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.
Also keep in mind that the idea that lifters require more protein while cutting is not necessarily true. 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. Don’t forget about fat intake either, as dietary fat plays a key role in keeping testosterone levels elevated and also prevents negative effects on mood and appetite which may impact your training performance.
20% of total calories from fat would be the minimum, and I wouldn’t recommend going below this for any extended period of time. 2) Keep your cardio frequency on the moderate side by starting off with 2-3 weekly sessions spaced 6-8 hours away from your weight training workouts.
3) Stick to a controlled calorie surplus of about 500 calories below your maintenance level and focus on losing fat gradually at a rate of around 1-2 pounds per week. If you want to burn fat without losing muscle, these are the 4 most important steps to follow. Sean Nalewanyj is a best-selling fitness author, natural bodybuilder and success coach who has been publishing science-based, no B.S muscle building and fat loss information online since 2005.
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Price: FreeMaxBurn Cambogia is a supplement made from natural extract of garcinia cambogia that suppresses your appetite to reduce your calorie and fat intake that cause you to gain weight. This site is never involved in any transaction, and does not handle payments, shipping, guarantee transactions, provide escrow services, or offer "buyer protection" or "seller certification". Muscle is metabolically active tissue — it's the physical location in your body where fat is burned. When discussing fat loss, I want to make it clear that the relationship of how many calories you consume per day to the number you burn per day is the single most important factor when it comes to determining whether you lose fat. The concept that you need to be in a caloric deficit in order to lose fat isn't personal opinion, nor is it up for debate by so-called diet gurus. Although this may be contrary to popular belief, a 1999 study published in the Journal of the American College of Nutrition drives home the importance of strength training over cardio for fat loss without muscle loss while in a caloric deficit. In other words, the resistance-training group lost significantly more fat and didn’t lose any muscle, even at only 800 calories per day, which is far lower than anyone would want to go, but was done in this study in order to take any dietary variables completely out of the equation and compare the effects of the exercise regime on muscle maintenance and metabolism.
Additionally, when resting metabolic rate was calculated after the study, it was found that the aerobic (cardio) group was burning 210 fewer calories daily.
So, the two takeaways for successfully losing fat without losing muscle: you need to be in a caloric deficit and you need to emphasize strength training over cardio when you're in such a deficit in order to maintain your muscle, which, as stated above is what gives you that sexy and athletic shape.
Lastly, it's important to note that just because you need to create a caloric deficit doesn’t mean that you have to starve yourself or eat an incredibly low calorie diet as was used in the study discuss above, which involved obese individuals. In fact, if you're not obese, maybe just a bit overweight, or you're already fairly lean and simply looking to lose that extra bit of fat, a large caloric deficit will generally make you lose some muscle even with strength training and adequate protein So, the goal in order to achieve fat loss without muscle loss, is to be in a caloric deficit without starving yourself, make sure that your diet delivers plenty of protein and focus your exercise efforts on performing regular strength training. Nick Tumminello is known as "the trainer of trainers." He's the owner of Performance University, which provides fitness and personal-trainer continuing education. UrbaneWomen: What every elegant and sophisticated woman needs on beauty, health, fitness, romance and more! To make sure your muscles have enough nutrition to remain intact, you need to eat a lot of high-protein foods.
On the other hand, when you go long periods without eating, your body is likely to store more fat and burn muscle instead. When we eat high-glycemic foods that digest quickly, our blood sugar goes up, which results in insulin spikes that cause our bodies to store fat. In a race against the clock, they adopt crash diets, which cause their bodies to burn muscle and hoard fat.

Likewise, you can make yourself look thinner by avoiding salt for two days before an event.
And this is achieved using the exact same principles you were using during your bulking phase.
So, if you weighed 200 pounds with 25% body fat, you’d be carrying 50 pounds of fat and 150 pounds of lean mass. From there, increase or decrease it if necessary until you’re consistently landing in the appropriate weekly weight loss range.
If protein intake drops too low, you won’t maintain muscle at your maximum capacity throughout your cut. Then, since fat contains 9 calories per gram, divide that number by 9 in order to get your daily grams of fat. 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. Through the comprehensive free content found in his Articles, YouTube Channel, Facebook Page and online newsletters, Sean has helped hundreds of thousands of average, everyday people from all over the world build muscle, lose fat and completely transform their bodies and lives. I give out real, science-based, no B.S training, nutrition and supplementation advice to help you build muscle and lose fat in the most productive yet practical way possible.
When people say they want to lose weight, they mean they want to lose fat, because they certainly don't want to lose muscle. You can either eat fewer calories or you can eat the same amount of calories and increase your activity level to burn more calories.
One group was given an aerobic exercise only protocol (walking, biking, or jogging four times per week), and the other group was given resistance training only three times per week.
In contrast, the resistance-training group had increased their metabolism by 63 calories per day. Nick is a fitness expert for Reebok and the author of the book Strength Training for Fat Loss. There are many different -- and sometimes opposing -- ideas about the best choices to ensure that we each live the healthiest and happiest life possible. When we eat high-fiber, low-glycemic foods that take a long time to digest, our blood sugar remains steady. In an industry that has become completely overrun with gimmicks, false information and outright scams, you can trust this site as an honest, reliable resource to help you reach your fitness goals.
Since we're looking for fat loss without muscle loss, that activity should focus primarily on strength training, not cardio training. If you’d like to attain an attractive, healthy looking physique, learn how to burn fat without sacrificing muscle tone. Not only does this promote the right kind of weight loss, it keeps us energized and helps us avoid so-called crashes. For women, this means wearing dark colored clothing that puts their torsos in balance with their waists and legs.
According to professional photographer, Arnaud Brichet, who owns the Punta Cana wedding photography studio HDC Photo, this can be a big key in determining how others perceive you. GC7X Surge dietary supplement is a real hot button issue right now as long as that is a trade secret. And anyone who says otherwise either has no clue about basic human physiology, or is someone making false promises in order to separate you from your money. So as important as it is to eat high-quality, nutrient-dense foods, you can still gain fat from eating "healthy" if you eat too many calories relative to what you’re burning. The aerobic exercise group lost 37 pounds, 27 of which was fat and ten of which was muscle.
No doubt skillful people could fall back into their bad habits with GC7X Surge dietary supplement.
However, the resistance-training group lost 32 pounds, and 32 pounds were fat; zero was muscle.
Exposure to different principles of nutrition and different types of exercise can help us each achieve our own optimal levels of fitness and happiness.

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