You probably know that having a muscular body without fat layers is very hard work. (1)
Many guys I see at the gym are trying to find a way how to lose weight without losing muscle mass.
Building muscles and losing fat are two separate processes which need to be well carried out.
That’s why you need to pay more attention to either process at different times during your training and diet.
You should adjust your training and diet according to the building muscles goal or burning fat layers goal.
Why do you lose muscles in the cutting phase?
However, your muscles are put at risk, as well.
You can lose muscles because you need to create an environment suitable for burning fat-calorie deficit and that’s risky for losing muscles, too.
A calorie deficit means a smaller intake of calories than necessary for your body.
When you intake less energy than you spend, your body gets energy from stored fat, but it can also get energy from other tissues, like muscle tissues.
And you don’t want that to happen.
So, how to lose fat without losing muscle – things you need to avoid and things you need to do:
#1 What do you need to avoid if you want to retain lean muscles?
Can you lose fat without losing muscle?
Yes, of course.
To retain muscles during your diet and weight loss process you need to avoid these 4 common mistakes guys make:
Proteins are the only nutrients that build muscles.
So, you need to be very careful about the intake of proteins, especially when you intake less energy through food and you do physical activities that engage your muscles.
The minimum intake of proteins needs to be about 2g per pound daily.
You need to plan your training carefully during your diet so that you don’t overwhelm your muscles.
To retain muscles during your weight loss, you need to work out, but excessive training can lead to muscle loss because of the calorie deficit.
The most common mistake made while on a diet is having a strenuous training: too many exercises, series, and reps.
Diets and losing weight are long-term processes so find a good diet which gives good long-term results.
Rigorous diets can be risky because you might lose muscles when you intake a very small number of calories.
Reduce the intake of calories gradually and of course, if you need to.
Little food before/after training
A lot of men start working out without thinking about a proper diet before their training.
If you are on a diet it doesn’t mean you shouldn’t eat anything.
You need to intake necessary nutrients every few hours before and after your training.
That’s the best time for proteins and carbs, too.
When you limit your calorie intake you need to take account of your before and after training meals.
2# What do you need to do to retain lean muscles during your diet?
You shouldn’t make calorie deficit through skipping meals and starving yourself.
Eat healthy food which will provide energy for your body.
Low carb diet
This kind of diet is a very wise choice since it lets your body burn stored fats and it provides your muscles with nutrients necessary to recover.
Besides, there are many low carb recipes online so you can enjoy tasty food without worrying about calories.
Also, make sure you eat enough proteins when you build muscles to recover faster.
Balanced cardio and weightlifting training
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.
Try not to do more cardio than weightlifting and vice versa.
If you plan to weightlift and do cardio on the same day, first weightlift and then do cardio.
Your body will be tired after cardio so it’s not recommended to weightlift afterward, you won’t have the same effect on your muscles as when you are rested.
Reduce the volume of your training
The volume of your training is the total work done.
When you are on a diet it’s advisable to reduce some training parameters that will reduce the volume of your training: reduce the number of series or exercises, the intervals or the total number of training weekly.
To retain your muscle mass you need to workout less than when you build new muscles.
It’s necessary to reduce the total amount of exercises so that you don’t lose muscle mass.
But, even though you reduce the number of exercises you need to keep the intensity of exercising.
Your muscles need the same intensity to be stimulated.
So, try to work out with the same weight; do exercises with the same weights or the same pace as before.
So, what’s the conclusion?
If you are wondering how to lose fat without losing muscle, think about changing your diet.
Eat food that promotes burning calories and fat (low carb food).
Also, don’t starve nor skip meals.
Try to balance your cardio and strength training.
You can also try some effective fat burning supplements which help retain lean muscles while losing fats.
READ MORE: BEST FAT BURNERS TO LOSE FAT AND RETAIN LEAN MUSCLES