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If you’re looking to lose fat and maintain muscle mass, this article will provide you with the resources you need to start that process. If you want to lose fat more effectively, this follow-up post is an important read to help you understand how you can reduce body fat and prevent losing lean muscle mass in the process. If you’re not interested in maintaining muscle mass and the skinny-fat look is what you’re going for, then this article is probably not in your best interest to read.
The recommended calorie-intake required to promote fat-loss while maintaining muscle mass is a 20-25% reduction in calories per day based on how your TDEE is calculated. This recommendation is supported by many studies analyzing changes in muscle mass during calorie-restricted diets. So the first and most important concept in losing body fat while maintaining muscle mass then, is to eat at a caloric deficit of roughly 20-25% of your total daily energy expenditure, scaled according to changes in current body composition and physical activity levels. Below are two different studies that illustrate the benefits of high-protein consumption while on calorie-restricted diets. This article provides another perspective on protein requirements for individuals who seek to prevent lean muscle mass loss during caloric restriction when promoting fat-loss. As individuals respond to nutrients and physical stressors differently, I recommend playing around with protein and fat intake and sticking with the amount that works best for your body.
One gram per pound of lean mass is widely accepted as the minimum requirement in the bodybuilding world.
The second key component to lose body fat and not muscle is to eat a high-protein diet at a minimum of 1g of protein per pound of  lean body mass.
You can certainly lose body fat and maintain muscle just by eating at a moderate, negative energy balance and keeping protein-intake high. This is demonstrated in the following study: Resistance Weight Training During Caloric Restriction Enhances Lean Body Weight Maintenance. It was found that weight training resulted in comparable muscle area and strength gains for the DPE and EO test groups. The third key component in maintaining muscle while reducing body fat is to do resistance training. Another downside to excessive steady-state cardio while on a calorie-restricted diet is that you run the risk of overtraining, which is not a good state to be in. When I’m eating at a caloric-deficit, I don’t usually do cardio more than three times per week because I don’t want a lack of recovery to impact the intensity of my strength-training sessions. The last key component in preserving muscle mass during fat-loss then, is to avoid excessive amounts of cardio.
If you want to lose fat most effectively, then you’ll want to learn how to calculate the calories necessary to hit your fat-loss goals. This article, combined with the two aforementioned posts, will equip you with the necessary tools to take your fat-loss to the next level and get you closer to a leaner, more sculpted physique. The details of how to calculate your TDEE for fat loss is outlined in Lose Fat and Reduce Body Fat Percentage with Basic Math. As an example, based on my TDEE, my calorie target to lose fat is about 1,400-1,500 calories per day.
In calculating your macros to lose fat, the first macronutrient we should focus on is protein.
The easiest way to determine your protein requirement if you don’t have a way to measure your body fat percentage is to consume 1g of protein per pound of body weight.
Using myself as an example, if I currently weigh 105 pounds, I should be eating about 105g of protein per day. Using myself as the guinea pig, if 25% of my calories should come from fat, then I should consume roughly 360 calories of fat (1,450 x 25%).
The last macronutrient ratio we should determine is our contribution of calories from carbohydrates. Since I know my calorie requirement for proteins and fats are 420 and 360, respectively, I can now determine what my calorie needs should be from carbohydrates. As my body has been my personal science project for quite some time, I’ve experimented with a variety of splits. In the end, improving body composition is about understanding how you respond to certain diet and training protocol and sticking to what works. KEY DIMENSION 5 - RESILIENCE TO WATER-RELATED DISASTERS SECURES LIVES, LIVELIHOODS, AND ECONOMIC ASSETS.
Proper nutrition not only helps you to get rid of belly fat, but it will have profound effects on your entire body. You’ll keep your metabolism going, and avoid the tendency to overeat, if you stick to a regular meal schedule. Seven to eight hours of sleep every night is optimum for keeping your body working to burn fat effectively.
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The most successful diets used for losing body fat have one feature in common: high protein.
Making sure you get a lot of protein while dieting to lose body fat is advantageous for several reasons.
One thing that no one argues about, however, is that eating more protein during a diet suppresses appetite.
For bodybuilders the main problem with dieting is the possible loss of lean mass, mainly muscle. When most people diet, their body-composition changes include an average 75 per cent loss of fat along with a 25 per cent loss of muscle. Protein is required to maintain muscle during conditions of either calorie or carbohydrate restriction. One study showed that when young women ate a low-calorie diet and exercised, getting 1.4 grams of protein per kilogram of body weight a day maintained both their nitrogen balances and their resting metabolic rates during the 10-week study. As you might expect, fasting — not eating any food — leads to a huge initial loss of nitrogen, amino acid oxidation and other mechanisms that result in muscle loss. The important point here is that when you’re restricting total calories while eating only the minimal amount of protein, protein synthesis stops as the body tries to conserve existing protein stores in muscle.
Most studies examining protein and calorie intake measure whole-body protein turnover, meaning that they look at protein losses throughout the body, not necessarily only in muscle.
In one study, a reduction of only 500 calories a day for 10 days, which is the usual suggested reduction for fat loss, resulted in a 19 per cent decrease in fasting muscle protein synthesis. The key to upgraded muscle protein synthesis is amino acids, which work by promoting the activity of a key player in the process called mTOR.
Studies have shown that consuming protein right after training turns off AMPK while boosting the activity of mTOR, a scenario that favours muscle growth.The main hormone that blocks excessive muscle breakdown is insulin, which opposes the catabolic activity of cortisol.
One study that compared younger and older men, both engaged in weight training, found that the younger men experienced anabolic effects when they took in 20 grams of whey protein after a workout.
The primary amino acids of importance in preserving muscle are the branched-chain amino acids: leucine, isoleucine and valine. Recent studies show that taking leucine will boost muscle protein synthesis in older people even when they are on a moderate-to-low-protein diet. We will touch on four critical components of fat-loss and muscle maintenance to get you closer to the body of your dreams. Eat at a Moderate Caloric Deficit Based on Your Total Daily Energy Expenditure (TDEE) To Lose Fat.

However, it is important to understand that caloric restriction should be done in moderation if you want to prevent losing muscle mass in the process.
The analysis of these studies indicates that very-low-calorie diets provide rapid weight-loss, but also contribute to a substantial loss in fat-free mass (basically everything in your body that isn’t fat). Well, an increase in muscle mass has been shown to increase your resting metabolic rate (RMR). To figure out what your TDEE is, you can refer to my previous post (part 1 of 3) to calculate how many calories you need for maintenance and how many calories to consume to lose weight. This is one example: Effect of Two Different Weight-Loss Rates on Body Composition and Strength and Power-Related Performance in Elite Athletes. Protein-intake should be scaled toward the higher ends when severity of caloric-restriction and intensity of exercise is increased. Although the second study recommends a smaller range than the first, I, personally, hover around 1g of protein per pound of lean body weight.
This can be scaled upward depending on degree of caloric-restriction and exercise intensity. When you add resistance training to that combo, there’s a good chance you’ll maintain more muscle mass than if you didn’t do any type of strength training. This study assesses the impact of weight training on weight-loss and maintenance of lean body mass in calorie-restricted diets. Aerobic Training Combined With An 800 Calorie Liquid Diet on Lean Body Mass and Resting Metabolic Rate illustrates similar findings. You should aim to either maintain or increase your strength, though the latter may be quite difficult when eating in a caloric deficit. It can negatively alter your mood, induce fatigue and lack of motivation, and impact your performance. I cut them even shorter to 20-25 minutes when I’m doing high intensity interval training (HIIT) because it’s more taxing on the body. I will sometimes push that to 4-5 times per week depending on energy levels, but those additional sessions are performed at relatively low intensities (such as walking at an incline and hiking at a slow and steady pace). Some would argue that it’s best to do less or none at all, but I actually enjoy cardio and want to stay conditioned year-round. These are four fundamental concepts that one should understand if your goal is to lose fat and maintain muscle mass. There will be a bit of basic math, and it may get confusing, so grab a pencil and some paper.
The reason why we should focus on protein first is outlined in How to Lose Fat and Maintain Muscle Mass.
If you are overweight or obese, it’s a better idea to consume 1g of protein per pound of lean body mass.
Because 1g of protein contains four calories, then 105g of protein equals 420 calories (105 x 4). For accelerated fat-loss or those who are already lean and training intensely, you may benefit by consuming about 35% of calories in protein because it has been shown to be the most satiating of all macronutrients, which can be helpful when you’re in a calorie-restricted diet to keep you feeling fuller. A good starting point is to target a range between 20-25% of your calories coming from fats. While protein requirements can stay pretty stable, carbohydrate and fat intake are often the most manipulated substrates in contributions to a bodybuilding diet depending on your goals, training volume and intensity, and the body’s response to them. It is key to test what works best for your body and lifestyle as individual circumstances and needs can vary greatly. Please download the latest version of the Google Chrome, Mozilla Firefox, Apple Safari, or Windows Internet Explorer browser. The Centers for Disease Control recommends adults participate in strength training exercises at least 20 minutes twice a week to burn fat and keep lean muscle mass. But you have to ensure that you are doing the right type of exercises then take Force Factor and be one of the many successful body builders.
That’s a common occurrence, especially among those who eschew the use of various anabolic drugs, such as steroids and growth hormone, which help maintain lean mass even under dieting conditions. If the calories are too low for too long, the per centage of lost muscle increases, kicking in various other changes — not only a slowing of fat loss but also a tendency to regain lost body fat. As calorie or carb intake drops, protein intake must increase to prevent the excessive loss of muscle. Various studies, however, have shown that it takes more protein than the recommended dose to conserve lean mass while dieting.
While all the women followed a restricted calorie intake, those who got more protein lost less muscle. When you get enough calories to meet energy demands, eating extra protein doesn’t affect nitrogen retention. In another study women engaged in aerobic exercise for a week while eating only 1,000 calories a day. The body senses that, though, and soon adapts to the lack of calories by attempting to conserve energy and muscle.
The implication is that obese people who diet but don’t eat enough protein will not gain any muscle at all, no matter how much they exercise.
Stimulating mTOR starts a cascade that results in upgraded muscle protein synthesis and muscle hypertrophy, or growth. The older men showed no anabolic effects with the 20-gram dose, but when they boosted the whey protein to 40 grams, they duplicated the younger men’s result. Of those, leucine is the primary stimulator of protein synthesis because it appears to activate mTOR directly. So leucine is especially valuable if for some reason you don’t or cannot eat enough protein yet still want to add muscle.
The goal is to accomplish fat-loss without damaging your metabolism and sacrificing muscle. If you have medical, hormonal, or gut issues, you should seek guidance from a physician before embarking on a fat-loss journey. Loss of muscle mass was positively correlated with increased levels of caloric restriction and exercise.
This basically means you need to eat more to maintain the hard-earned muscles you’ve spent countless hours building.
I’d recommend starting at a 20% deficit and monitoring changes in body composition and strength. 2.2lbs) per week in athletes eating roughly 2,500 calories per day demonstrated that a slower weight-loss program had more positive effects on lean body mass and performance than the faster weight-loss intervention. You need to be keenly aware of moderating your protein-intake when you’re trying to maintain lean muscle mass on a fat-loss journey. If you’ve been weight training properly for over a year, the more realistic goal is to maintain muscle mass rather than to increase it during a cutting phase. Alternatively, an increase in fat-intake can work as well. Whether you should go higher in protein or fat will depend on how your body best adapts to specific elevated levels of substrates (carbs, fats, proteins). Protein intakes at the lower ranges of the scale may be sufficient for those who don’t engage in as much physical activity or who have less muscle tissue to preserve. This study focuses on a comparison between resistance and aerobic training during a calorie-restricted diet.
The results were that the C+D group lost a significant amount of lean muscle mass, while there was no decrease in the R+D group. This last piece of the puzzle is not a critical component of fat-loss, but it is worth a brief discussion for its potential impact on fat and muscle loss. Yes, you will expend more energy or calories, but if you are pounding away on the treadmill for hours and hours per week, you may actually create a larger than desired caloric deficit. When you are in a caloric-deficit, your body is already undergoing a tremendous amount of stress. HIIT is proven to be more effective than steady-state cardio for fat-loss and preserving muscle mass. When you’re ready to be incredibly dialed into your nutrition and improve your body composition, you’ll also want to be in tune with your macronutrient breakdown.
Write down your numbers, and you’ll be well on your way to understanding and utilizing a highly effective method for fat-loss.

To determine the protein percentage of my total caloric target for weight loss, I simply take the 420 calories and divide by my calorie goal of 1,450, which equals to about 29%. Protein is also the most expensive substrate to metabolize, meaning it has the highest thermic effect of all macronutrients. Keep in mind that is a lot of genetic variation with each individual, so some could benefit with more or less.
If I know my total calorie goal is 1,450, then my remaining calories left should be 670 (1,450 – 780). I am in the process of testing a high fat diet so my numbers will vary quite a bit depending on what I’m testing. Play around with your calorie-intake and macronutrient breakdown and hone in on what’s effective for you and not the person next to you at the gym.
When you “starve yourself into losing weight, you invariably end up losing a lot of lean muscle mass. Bodybuilders have a higher metabolic rate than the average person because they have so much muscle mass.
Try the RISK FREE TRIAL then hit the gym, and I am not just talking about lifting weights specifically. Indeed, author Gary Taubes, who has written a great book about fat loss, Good Calories, Bad Calories, even suggests that exercise doesn’t help with losing fat because the loss of calories burned due to the exercise is sensed by the body, which attempts to replace them by increasing various appetite mechanisms.
In that way they promote the use of fat as a fuel source while preserving protein in muscle tissue.
That’s one reason why 95 per cent of dieters regain lost fat and even put on additional body fat.
When they consumed 0.9 grams of protein per kilogram of body weight, they were in a negative nitrogen balance and were catabolic. After a month of restricted calories, both muscle protein breakdown and protein synthesis decrease by 20 per cent in overweight adults who get the recommended protein intake, but they still lose 25 per cent of their muscle.
Although the body will adapt to the lowered calories with time, that also suggests that those who lower their calories need to eat a great deal more protein to encourage muscle protein synthesis. When you work out under lower-calorie or carb conditions, a muscle protein called AMPK is activated by the breakdown of ATP, the immediate energy source for cells. Older people who become insulin resistant through lack of sufficient exercise show loss of muscle. The recommended daily intake of leucine is 14 grams per kilogram of body weight daily, but the dose needed to maximise muscle protein synthesis is 40 to 65 milligrams per kilogram of body weight, or seven to 12 grams per day. On the other hand, whey protein contains 26 per cent BCAAs by weight, and if you eat several servings of whey protein each day, taking both leucine and BCAA supplements is probably superfluous.
When you reduce calories and increase physical exercise too severely, there is a good chance you will lose muscle as well. Maintaining and building muscle are what gives you that “toned” look that many people seek to attain. If you’re not overweight or obese, you should be targeting about 1-2 pounds per week, depending on your weight. Slower rate (SR) weight-loss was defined as an energy intake that was reduced by roughly 19%, whereas fast rate (FR) weight-loss was set at around 30% of calories per day.
There have been multiple studies proving that an elevated protein-intake well above the RDA is necessary to keep as much of your lean body weight as possible. The latter becomes close to impossible when you’ve got years of proper training under your belt. For the normal person who isn’t a competitive bodybuilder, eating at such high levels of protein is unnecessary and hasn’t proved to be exceptionally beneficial.
This shows that intensive, high-volume resistance training programs can result in the preservation of lean muscle mass. It is also often used excessively by dieters, which can actually harm you more than it can help and can encourage the skinny-fat look.
When you tack on hour-long cardio sessions multiple times per week, you’re just piling on more stress that your body doesn’t have the energy to recover from. If you want to know why HIIT is so good for you, here are 4 Reasons Why You Should Be Doing HIIT.
Your body will use a larger percentage of the calories to digest and absorb the protein relative to carbohydrates and fats. From here, you can modify the distribution according to how you feel and perform in the gym and how your body responds to this combination. However there is still big problems with the diet and exercises regimen that most overweight people use.
What you want to do is to lower your body fat levels in order for you to Gain Muscle Lose Fat. Even those who use steroids and other anabolic drugs, however, can still lose muscle if they don’t diet properly.
The only difference was that some of them got the recommended intake of protein while others got twice as much — 1.6 grams per kilogram of body weight. Had the women engaged in weight training, the muscle loss in the higher-protein group would have been considerably less. When you are in a positive nitrogen balance, you are favouring anabolic processes in the body, such as increased muscle protein synthesis. When the protein intake was boosted to 1.8 grams per kilogram of body weight, the loss of nitrogen ceased, and they went into a positive nitrogen balance that favours muscle retention. AMPK acts as an energy sensor in muscles, and among other effects it promotes the use of fat as a fuel source, which is good. Taking in a combination of whey and fast-acting carbs immediately after a workout will boost protein synthesis and preserve muscle by increasing insulin and providing the BCAAs and leucine. You can’t actually “tone” muscles, which is why the term is quoted here, but I’ve included it as it’s widely used by a portion of the general population who want a more sculpted physique. What’s interesting is that the SR group was observed to have significantly improved lean body mass and performance, while the FR group demonstrated no significant increase in either. The last thing you want to do is unintentionally reduce your metabolic rate and wreck your metabolism.
Overtraining kicks in when there’s an imbalance between stress and stress tolerance, exercise and exercise capacity, and training and recovery.
Those in the higher-protein group showed a significantly greater retention of lean mass than the lower-protein subjects. Conversely, being in negative nitrogen balance means that you are in a catabolic state that promotes muscle loss.
Not so good is the fact that AMPK also puts a halt to muscle protein synthesis by interfering with mTOR activity. This is the split that Arnold Schwarzenegger used in his career in bodybuilding as mentioned in Arnold Schwarzenegger Encyclopedia of Bodybuilding. So, the easiest way is to hit the gym and take Force Factor, the number one muscle building supplement in the US.
Dieting tends to put you in a negative nitrogen balance, unless you make up for the loss of calories by boosting protein.
Studies show that older people show an ‘anabolic resistance’, in that their bodies don’t readily produce an anabolic effect after exercise. Feel free to scale to 25%, but if you do, you need to ensure you can at least maintain your strength. I recommend this book for anyone interested in fat-loss, muscle building, and ultimately improving body composition.

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Comments to «How to lose body fat but keep muscle mass kettlebells»

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  2. strochka writes:
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  3. BRATAN writes:
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