How to lose body fat not muscle mass diet,how to lose weight fast best exercise journal,extreme weight loss exercise program knee,healthy easy vegetarian diet plan - Step 2

26.03.2016
When we’re just talking about weight loss, it all boils down to maintaining a negative energy balance. Hell, if you really want to speed things up, severely restrict your food intake as well and you could drop as much as 5 pounds per week for the first few weeks at least. You see, when the goal isn’t to merely weigh less but to have a lower body fat percentage with all the muscle you currently have (or more), getting the majority of your calories from junk carbs and fats and starving yourself will no longer cut it.
So then, let’s get to the details on how to lose body fat and not muscle, starting first with the all-important calorie deficit. Use this workout and flexible dieting program to lose up to 10 pounds of fat and build muscle in just 30 days…without starving yourself or living in the gym. As mentioned earlier and discussed in much detail in my other weight loss articles, losing fat requires that you consume less energy than you expend. Calorie restriction is a double-edged sword, however because while it will always reduce fat mass, it can also reduce lean mass if you don’t go about it correctly.
A 140-pound woman exercising 3-5 times per week will burn approximately 1,600-1,700 calories per day. If such a woman ate less than, ~1,100 calories per day for a week or two, she would be entering the problem area. A 200-pound man exercising 3-5 times per week will burn approximately 2,500-2,600 calories per day. Anything less than ~1,900 calories per day would be under-eating for such a man.
It’s worth noting, however, that these guidelines can be stretched by the severely overweight and obese. If you’re not sure how to even work out a proper calorie deficit, check this out article of mine on meal planning.
I’ve found this to be very true, not only with my body, but with the thousands of people i’ve worked with. This is especially true if you’re new to weightlifting as you can actually expect to gain some muscle while losing fat, which further throws off your scale results.
Many people equate cardio with weight loss, and figure the more they do, the more weight they lose. While cardio does help burn calories and thus fat, and while doing more will result in more calories burned, it’s a big mistake to do an excessive amount of cardio while dieting to lose weight. We experience overtraining in several ways: “burnout,” general fatigue, depression, decreased immunity, and more.
Well, research has shown that intense, prolonged endurance training is a particularly effective way to induce overtraining.
Intense, prolonged endurance training is a particularly effective way to induce overtraining. You’re more likely to experience excessive metabolic slowdown, which can persist long after weight loss is stopped. These reductions in metabolic rate are one of the things that makes it hard for many people to maintain their new weight after losing a significant amount of fat. Because their metabolisms have slowed down, and sometimes by quite a bit, they can no longer eat as much as they were used to eating before dieting without gaining weight. This negative “metabolic adaption,” as it’s known, is accelerated by doing excessive amounts of exercise, and particularly cardio, when you’re in a caloric deficit.
So, while cardio is an effective tool for aiding weight loss, doing a lot of long-duration, steady-state cardio is not the best way of going about it.
Much better is to focus on “high-intensity interval training,” which has you perform shorter, higher-intensity exercise. It’s not only more effective than steady-state cardio for losing fat, but also for preserving muscle. Personally, I never do more than 4, 25-minute sessions of HIIT per week when I’m in a caloric restriction, and I usually keep it to 3. You see, depending on how you eat, train, rest, and supplement, building muscle and losing fat can be incredibly simple or seemingly impossible. I've also learned a lot about what DOES work, and I wrote Bigger Leaner Stronger and Thinner Leaner Stronger to teach you EVERYTHING you need to know to build the body you've always wanted. I'm Mike and I'm the creator of Muscle for Life and Legion Athletics, and I believe that EVERYONE can achieve the body of their dreams. If you like what I have to say, sign up for my free newsletter and every week I'll send you awesome, science-based health and fitness tips, delicious "diet-friendly" recipes, motivational musings, and more.
I totally agree – the goal should to lose body fat while maintaining (or building) muscle.
Almost every woman who comes to me asking for weight loss advice equates long steady-state cardio sessions with weight loss. Currently 165 lbs at 9-10% bodyfat, and I would say I’m about as big as I would like to be.
By the way, when I do get around to cutting, should the daily deficit be the same every day (and how much would you recommend for a quicker and more muscle-preserving cut), or instead do something like have a 500 calorie deficit on non-lifting days and a 300 calorie deficit on lifting days? The bad: I drink about every 10-14 days, get very bored with cardio, and never say no to pizza, but have a knack for staying on my caloric goal. Here is a compilation of body images to (hopefully) shock you into exercising, especially if you are older. Did you know that after the age of 30 – you lose 250 grams per year of muscle and gain 500 grams of fat? And here is another picture of the same woman 2 years apart – in both she is 160lbs, yet looks far slimmer in the second photo with more muscle mass and less fat. A DXA (DeXA) scan (dual-energy x-ray absorptiometry)  is a low dose x-ray known as DXA, to determine percent fat. Here is a cool colour pic of a DXA scan (link) – you can distinguish fat from muscle and bone.
This graphic shows scans of real men all the same height and weight, however fat percentage and distribution is very different.
Many top athletes for example some of our (New Zealand’s) rugby players (yes we did win the world cup) would measure obese according to their BMI. And now for an amazing cross section of a leg: an aging triathlete, compared to a couch potato. The entire article is based on one assumption; BMI is worthless because it does not take into account lean body mass. But what evidence do we have that excess lean body mass does not come at some cost to health? Would the individual have better overall health at a lesser body mass even if he wasn’t as lean? At a minimum acquiring musle mass requires the individual to eat a consistently hypercaloric diet and do excessive amounts of work. So basically the question is, should Le Corre and Sissons be the ideal or is it okay to pursue excess muscle mass so long as it is done with ancestrial foods? Over 95% of al people are lifestyle-FIT muscled , just excluding the muscle desease patients, and the myostatin gen defect exceptions and some artificially blown up muscle builds (read : DOPING).
Normally there is a link to my Facebook attached to the article and I don’t know if anyone is interested but here is the link just in case. However I do make allowances to those who have Osteoarthritis or similar painful conditions with limited range of movement.
A lack of training with heavy stuff is the number one mistake people make when trying to lose weight. This is why it is of utmost importance that when we are trying to get lean we always continue to, or begin to, train hard with resistance. In the real world though we may not be looking like this or the female equivalent at the end of our endeavours, but one thing is for sure, we can lose weight without losing whatever muscle we have built up so far. And there are plenty of reasons why we should get lean in the first place, before we carry on our training to build up our muscular size. The point is that whatever our results so far from our training lots of us would rather show off what we have rather than it all be hidden under a layer of fat. The absolute best thing to do when dieting down to a lower bodyweight is to still continually strive to get stronger and build more muscle. The reality is that when cutting calories and trying to look our best, then we should carry on training just like we always have. Cutting calories can get you most of the way to the bodyfat you want to be at, and although you may need to add in a some ways to boost your metabolim, and keep the furnace running fast, you shouldn’t do that at the expense of having the enrgy to train hard just like you always have. The best exercise to lose weight, and keep your sanity and your energy levels high, is simply a good walk every morning.
But if we are on a sensible diet, cycling carbs and following the Lean Ape Blueprint, then you will be amazed at how little your calorie restriction effects your training.


Carry on training hard and you should find that at the very least you can maintain your strength levels.
If you cannot at least maintain your strength levels in your workouts when you are dieting then you may simply be cutting the calories too extremely. Done slowly and sensibly it willl mean that you uncover all that you have worked so hard to achieve.
We may not all have a ton of muscle at the moment anyway, some of us are simply born to be hardgainers, so it is even more important that we strive to keep all the muscle that we possibly can.
I’m finding it very difficult to talk myself out of extensive cardio while working on getting back into shape. The thing is that if the cardio eats into your muscle recovery time then how will the muscles grow?
A lot of people swear by HIIT for health and calorie burning, so it may be worth looking into.
If you are in the gym every day trying to build muscle, you may already have the body you envision, you just need to lose the fat. If you are attempting to build muscle and you do not have a lean physique (See: Ideal Body Fat Percentage Chart if you are unsure), I strongly recommend you focus on losing fat without losing muscle before attempting to add some bulk to your frame. Gaining muscle without gaining fat is a very difficult proposition, even if you count every calorie you eat meticulously. I must disclose I have a bias against muscle building – I think most guys have more than enough natural muscle once they reach maturity and after putting in a few good years of quality lifting and eating. If you are at, or above 15% body fat (the chances are likely), I highly recommend focusing on losing fat first. If you are not lean, you have body fat that is hiding your hard earned muscle mass and even more important, hiding the shape of your muscles. For example, your shoulder muscle is a round, teardrop shaped muscle that is involved in all pulling and pushing movements.
In the photo of me to your right taken a couple of years ago, I have 155lb of lean body mass and I weighed around 167lb.
Let’s say you want to add 10-15lb of muscle to your frame, do you know how much volume 10-15lb of muscle has? I’m not a big fan of using weight when it comes to building a certain amount of muscle.
The better way is to measure your body parts to see if there are any major areas of improvement. You may learn after doing some body measurements that you can definitely get your thighs and calves an inch bigger. I hope after reading this article the choice is very clear as to whether you should lose fat first, or build muscle. My overall goal is to get to 190 at 10% body fat, so to get to the point, would going up in weight to about 210 lbs and then cutting be more effective than going up to about 14 or 15% body fat and then cutting not to allow my body to become too accepting of holding onto bodyfat. To answer your other question about adding bulk, yes, adding some fat is ok at 10% body fat, just want to be careful, that’s all. After changing your body fat percentage from the high teens to the low teens, hitting a plateau is almost expected from my experience. 2) Add more intensity to your exercise program – You may want to first take down the volume of exercise down a little for a couple weeks to gain your bearings, but then whatever you have been doing, take it up a notch either in terms of volume, or intensity. Be sure you are drinking enough water and getting enough sleep, which can easily effect your results. For the answer to your second question, I could write a book on it, but in the meantime, i just added this article so that you can appreciate the difference between maintenance vs. Hey Marc, I’m 15, a male, and I am 5 feet 3 inches tall is 122.4 pounds too much wait for me ? Thanks your site is amazing and can you do a pull up video on how to do pull ups properly and how to get from one pull up to 20 pull ups? After reading several of your articles I’m really understanding the science of getting lean alot better.
Hey Devin – I suggest you check out some of the motivational articles under the motivation category (top right of this site there is a box which has the categories tab).
I’ve been fasting on water only for 7 days and have dropped from 93 kgs to 87kgs in 7 days.
Can you read the message that I sent you on You Tube (PolishBob96), the message that is about my workout and can you tell me if it is a good workout and will this workout make me stronger and build muscle and if it is bad what should I add or get rid?
Is there anything that I can do to help this web site grow, I wrote about your website on my you tube account, you can check it out if you want to or when you have the time.
Thank you for making a video on how to do a push up properly and how fast that I should do them, I finally know how to do them correctly!
Sorry for all these long message, and sorry If I am being annoying by writing so much and asking so many questions. For nutrition you are saying to eat only all- natural food or organic food and how much water should I drink a day ? You also may consider my BuiltLean Program for a structured approach to getting the body you want. According to The American College of Sports Medicine (ACSM) a healthy weight loss is 1-2 pounds per week. If you lose 10 pounds in a week it is not healthy for you, let’s divide your weight loss into categories of water, muscle and fat. Basically, in the long run, you have lost 10 pounds only to gain them again and you also replaced 4 pounds of muscle with 4 pounds of fat. There are lots of diets that do this and in every other ad you see they tell you that exercise is not a necessity for this to work. That is, we want to reduce our total amount of body fat without reducing our total amount of lean mass.
A calorie is no longer a calorie because some types of calories are now much more important than others. Research has shown that the more body fat you have, the larger of a calorie deficit you can maintain without having to worry about excessive muscle loss.
If it drops too low (below 1 gram per pound of body weight, in my experience), strength and muscle loss is accelerated. That depends on your lifestyle and ultimate goal, but even one or two days per week is enough to make sure you lose body fat and not muscle. I do my best to explain to them that a lot of steady-state cardio isn’t the best approach, and to do strength training and HIIT instead. To get to 6-7% bodyfat but still have decent size and strength (I’ve done body-recomp cutting before and gotten to around 8% but looked more skinny fat than ripped), should I bulk by eating 10% more calories for 1-2 weeks until I get bigger than I would like to be, then cut to 6-7% and maintain? When is the projected launch date, and should I just maintain my shape until I can get the proper cutting strategy from your book? Regarding the midsection, are you looking for motivation or tips for getting rid of belly fat?
Do I simply need to up the training and be patient or are there certain guidelines you’ve given your trainees to help with belly fat? If you’re shedding fat and gaining muscle your weight might not change but your clothes will fit better and you’ll look trim and fit. Waist circumference seems like a useful number to include in this kind of analysis, but it’s almost never used.
I would assert that the regular person is undermuscled, and most athletes bare a much closer resemblance to our hunter gatherer ancestors who were lean, and strong boned. I’ve been a personal trainer for more than 11 years now and have never heard anyone ask this before.
For some people it’s just too painful to move a heavy weight through any range of movement. Some people (Body Builders) are motivated to stand on a stage and show off… but thankfully the majority of us want to use that lean body mass for other purposes. But these people tend to push the boundaries to the point that they drop fat reserves dangerously low <3%.
A lot of us have been working out with weights, or using bodyweight training programs for some time, and there always comes a point when we want to finally reveal what we have built after all our hard work.
And if we want to achieve something like this then we would have to be extremely dedicated and focused.


But we freak out about losing our gains as we switch to a calorie deficit to get the bodyfat percentage we want.
Losing fat is so much down to diet that there really is little point in killing yourself with additional cardio and the like unless you really enjoy it. Recovery is still as important as ever, and if we want to keep our muscle mass then we need to try to stay as strong as ever.
Slow and steady wins the race over the long term, and the results will last a lot better too.
The lean look is more and more popular than ever, but we don’t want to end up kidding ourselves about what we look like, when we are simply skinny really.
Which means hard and brief.  And strive to get as strong as you can while you eat less food. 45 mins of cardio is not going to burn much fat, a few short hill sprints totalling a couple of minutes will probably do more for you on that front, and keep you burning fat for longer afterwards too. If you do cardio I would at least save it for just days that you train on, always emphasising the weights training over anything else.
I’m a 30 year old former college athlete so I know what its like to be healthy and fit.
Before beginning a new exercise regime or diet plan please consult with your own physician.
I have been active for years, but this is the first time I have taken a workout regime seriously. How long should a person do this, and when do we know that all of the fat is gone we don’t have to focus on getting rid of the fat and when all of the fat is gone do we have to do any workouts on getting rid of fat or just focus on building muscle again?
I eventually wised up, focused on fat loss, then switched to improving my strength once I hit my target. Faster weight loss diets are not healthy because you don’t want to lose muscle, right?
A fast weight loss of 10 pounds means that you have lost approximately 2 pounds of fat, 4 pounds of water and 4 pounds of lean muscle. A healthy weight loss should be no greater than 1-2 pounds per week, 1-2 pounds of fat that is.
Let me tell you, our body is the product of thousands of years of evolution and it tries to improve through every generation. His six pack is clearly much more defined in the after photo, and his upper body looks far more muscular and structured.
I’ve lost two pounds in five weeks, but reduced my fat percentage by 3 percentage points. While their weight and height may be similar, resulting in the same BMI, the person on the right has twice as much body fat as the person on the left.
Or your BMI may have stayed unchanged for your entire life, but your ratio of fat to muscle could have changed considerably as you aged.
Not one of my clients have ever lost motivation from the overall health benefits they’ve achieved from heavy weight lifting exercises. Sure, you can lose the weight relatively easily, but the problem is that you look pretty awful when your scrawny frame is revealed in the mirror. But we want to reveal our killer bodies in a way that stops us losing our muscle as we diet down to a good low bodyfat percentage. As we lose weight then there is no doubt that energy levels lower somewhat, less fuel means less energy to some degree. Rather than rush it then dieting down over 3 months or so to that new low bodyfat percentage would be a much more sensible approach to take. In that way the results will come nice and steadily, and the end result may even be that you are stronger at the end of your period of leaning out than you were at the beginning. After graduating and entering the workforce I kept eating like I wad working out everyday and balooned from 220 pounds to 360 in about 8 years. I am curious if you have any tips for breaking through a barrier like this in your workout regime.
I am planning to apply for them after graduating college because currently I want to double major in Exercise Science and Chemical Engineering. It’s not nearly as frustrating to add some fat with the muscle now than it was when I was heavier.
Losing 2 pounds every week means that you should use a diet that increases the metabolism of fat.
If you want to keep muscle-mass it means that you have to use the muscle you have or else it will be metabolized into energy instead of your fat. Fitness is fun again and my strength gains are a good motivator and now I want to attack the midsection as a project.
My goal is to build as much muscle as I can, my exercise regimen is 90% weight training and callisthenics.
But it is interesting to note that there is an ever ageing population of people doing amazing feats of strength. If I’m still lifting at a high intensity level with heavy weight will my 30-45 minutes of cardio a day still result in muscle loss?
But then, I can’t think of anything worse than jogging and the like so I may be biased ?? But really it just comes down to calories in and lowering that a lot gives the best results.
I want to take your advice against bulking, but I am not sure what regimes are good for developing muscle mass without necessarily going through the bulking phase.
I have hit a couple of plateaus during this adventure however I been stuck at this weight for over two weeks.
Lately I have been utilizing an Atkins type diet, high fat, high protein, low carb approach. Some are advicing me to get into HGH and steroids to burn more fats and get the solid look but am still not convinced. Go out there and DO the things you love to do with the healthiest body you can make for yourself. My problem is that I am second guessing my workouts and diets now, and I want to know what the best options are for me at this point. You will gain the water weight (remember that the body consists of 70% water and it strives to be well-balanced). I read that your body can burn fats in place of carbs and it won’t raise your blood sugar.
On the other hand, if you exercise during your diet, your body knows that you already need the muscle-mass you have and instead it uses the fat for energy. I just started IFing 2 weeks ago and love it (researching IF is how i stumbled upon your site) But looking good isn’t my number 1 goal.
I’m very lean everywhere except for my belly they guy who did the measurements thought it was a little odd how lean I was everywhere except for my belly. It is a lot easier to gain weight fast and that weight gain consists of fat because it takes longer to build muscle-mass. I have just started this approach with the diet to lose the last bit of fat to get ripped, ( already a devout gym rat doing HIIT three times a week with weights 2-3 times a week). And then a run for an hour…i dont like to really lift weights, my diet is rather well, I would asume. My blood pressure did get into the pre-hypertension area and my resting heart rate was absurdly high. But I would LOVE your advise in what I can do to achive a decent toned body (im not picky), what I should change and keep.
One thing in your get ripped article that you didn’t mention is the type of carbs to eat? I am afraid even with high protein and high fat, with little to no carbs I may burn muscle!



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