How Do I Lose Body Fat Without Losing Muscle

In addition to protein make sure you re eating at lease 3 servings of fruit and 6 servings of vegetables per day and limit your daily carbohydrate intake to between 60 and 200 grams.

How do i lose body fat without losing muscle. And for that purpose large deficits low calorie diets and fast weight loss are going to be bad ideas for most people. Follow a few of these tips to help you exercise smarter to hit your goals. In order to drop excess body fat you need a caloric deficit meaning you consume fewer calories than you burns each day according to the mayo clinic. To lose fat without losing muscle you re better off spreading your protein intake across 3 4 smaller meals rather than one or two big ones.

It s far too extreme on the body and won t give your body enough nutrients to heal and recover. Our goal is more specific than that. In fact this sort of thing is a bad idea for many reasons as it can worsen. When most people talk about trying to lose weight what they are really trying to do is lose fat.

I ve seen male competitors eat fewer than 1 800 calories trying to reduce their body fat. If you cut your calories this much you will end up losing significant lean muscle mass and severely damaging your metabolism. While you can cut as many as 500 to 1 000 calories a day to lose weight safely you need to ease into your deficit in order to keep as much muscle mass as possible. Distributing protein intake evenly throughout the day does a better job at increasing muscle protein synthesis a key driving force behind muscle growth compared to the same amount of protein squeezed into a smaller number of larger meals 12.

To lose fat and gain or maintain muscle mass do moderate to high intensity cardio for at least 150 minutes. We want to lose fat and do it without losing muscle. Worse you ll also risk health problems and even overtraining. If your metabolism is damaged any variation from your get lean diet will result in rapid fat gains.

The problem is that requires not losing muscle which your body naturally does when you re in. This is not the way to get shredded. For individuals who have more fat to lose reducing calories by 30 40 while increasing protein intake to 0 55 1 4 grams per pound 1 2 3 1 g kg may maximize fat loss while promoting muscle.