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Do you want to lose weight but don’t want to lose muscle in the process? If so, you’re not alone. Many people are looking for a way to drop pounds without sacrificing their hard-earned muscle mass. Luckily, there is a way to do just that. In this article, we will discuss how to lose fat without losing muscle. We will also provide tips for those who want to take their transformation to the next level. So whether you’re just starting out or you’ve been working out for years, this article has something for everyone!

How to tell the difference between weight loss and fat loss?

Weight loss means the weight lost on a scale. For example, you were 200 lbs, and you weigh in today. You lost 10 lbs over 10 weeks. 

What about fat loss? Fat loss is the weight loss due to the reduction of fat tissue. We don’t get an accurate report when we look at our body weight (number on the scale) since we don’t know how much comes from muscle tissue, fat mass, and bones.

In the above example, although you might have lost 10lbs, we discovered that you lost 5lbs of fat and 5lbs of muscle. It doesn’t sound good because building muscle back takes as much time as losing it. We need to track total weight loss to lose fat without losing muscle. 

Can you lose fat without losing muscle?

You can lose fat and maintain muscle mass in your fitness journey given the right approach. Your diet and exercise habits will determine your ability how to lose fat without losing muscle. Many fitness enthusiasts have achieved these goals simultaneously, which proves that body recomposition is possible. It is possible to lose fat without losing muscle, but it takes a bit of effort and knowledge. 

What burns first – fat or muscle?

The answer to this question depends on a number of factors, including your gender, age, and activity level. In general, men tend to burn more fat than women, and younger people tend to burn more fat than older people. However, muscle burns more calories than fat. 

If you are trying to lose weight, it is important to focus on getting rid of excess body fat. The best way to do this is to eat a healthy diet and get regular exercise. When you are working out, your body will burn both fat and muscle for energy. However, if you are not eating enough calories, your body will begin to break down muscle tissue in order to meet its energy needs. Therefore, it is important to make sure that you are getting enough protein and other nutrients in order to maintain a healthy weight.

Tips on how to lose fat without losing muscle

These seven tips will guide you on how to lose fat without losing muscle.

7 Tips on How to Lose Fat Without Losing Muscle

Tip #1: Combine Strength and Hypertrophy

If you’re like most people, you probably think of strength and muscle building as two separate endeavors. After all, powerlifters tend to be large and muscular, while marathon runners are often lean and lanky. However, there is evidence that combining strength training with hypertrophy training can lead to greater gains in both size and strength. So if you’re looking to increase your strength and size, you may want to consider combining strength training with hypertrophy training. An online transformational coach can guide you on this aspect.

7 Tips on How to Lose Fat Without Losing Muscle (1)

Tip #2: Use slow aerobic cardio exercises

Cardio training is a key component of fat loss. But the type of cardio you choose can either preserve or damage all your hard-earned muscle. Slow and easy aerobic exercises include jogging, a bike ride, or walking at an incline on a treadmill. A slow pace encourages blood circulation, which helps to clear the metabolic waste and lactic acid. It improves aerobic energy to enable you to work harder, recover faster between sets, and get better results at the gym.

7 Tips on How to Lose Fat Without Losing Muscle - high protein

Tip #3: Get More Lean Protein

Protein takes more energy to digest than carbs and fats, so it helps you to stay energized throughout the day. Lean protein keeps you full and curbs your cravings. It also prevents muscle loss from excessively occurring during a cut. Consume at least 1g protein per pound bodyweight. Get your protein from lean meats, eggs, and quality supplements.

7 Tips on How to Lose Fat Without Losing Muscle - BCAA

Tip #4: Drink essential BCAA drinks. 

Branched Chained Amino acids are essential amino acids that must be included in the diet. BCAAs, which are the building blocks for protein, can be stored in muscles and used to provide energy during exercise. They can be used as a substitute for high-calorie protein powders during the cutting phase.

7 Tips on How to Lose Fat Without Losing Muscle - Carbs

Tip #5: After a hard workout, eat carbs.

Carbohydrates aren’t evil. Even during the most difficult phase of your leaning, carbohydrates are still necessary, especially if you’re still lifting heavy. After a workout, you need to eat carbs. Once you’ve completed your last set, your metabolism will be high and insulin sensitivity (your body’s tolerance for carbs) will be at its highest. Choose starches such as sweet potatoes and baked potatoes that will provide your body the energy to perform at its best.

7 Tips on How to Lose Fat Without Losing Muscle - sleep

Tip #6: Get 8 hours of sleep.

Recovery can be just as important as your training, especially during a cutting phase. Allow your muscles to recover from the stress of calorie restriction and heavy weight lifting. Your body produces growth hormones throughout the day. However, it is most active at night when you are asleep. It also rises during deep sleep. However, skipping sleep will not only reduce your muscle growth but also make it more difficult to repair and build muscles.

7 Tips on How to Lose Fat Without Losing Muscle - biking

Tip #7: Do not restrict yourself.

Avoiding a restrictive or drastic diet is one of the most effective ways how to lose fat without losing muscle. It will make it more difficult to stick with for the long term. Steer away from overtraining or any exercise program that could drain you or cause injury. Overtraining or pushing yourself too fast can lead to injury or fatigue. Rest days are essential.

How much calorie deficit do I need to lose fat but not muscle?

You can cut down on your bulking phase while still maintaining muscle mass. Start with a moderate loss of 500 calories. It is the perfect amount to spark fat loss without sacrificing strength or muscle growth. To track your progress, keep an eye on body fat percentage, circumference measurements, and photos every few weeks to ensure you are moving in the right direction.

Lose fat not muscles properly with an Online Transformational Coach

Personal trainers can help you design an exercise program that suits your needs and goals. A personal trainer will also ensure the use of appropriate weights and the proper form and guide you on how to lose fat without losing muscle.

At Perform Coaching, we can help you develop a personalized plan to reach your goals. We can also provide support and accountability, which are essential for long-term success.

Perform Coaching specializes in male and female body transformations with the following:

  • Personalised Action Plan
  • Customised Nutrition Plans
  • Weekly Check-Ins
  • Fully Bespoke Training Program
  • Daily Support and Accountability
  • A Thriving Community
  • Exclusive Coaching Hub

If you’re ready to lose fat and get in shape, Perform Coaching can help you achieve your goals. Contact us today to start getting rid of the fat without losing an inch of your hard-earned muscle!

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