How To Cut Fat Without Losing Muscle Reddit

I ve seen male competitors eat fewer than 1 800 calories trying to reduce their body fat.

How to cut fat without losing muscle reddit. 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. Cut the fat by eating enough. Nutritionally speaking the biggest key to losing fat without losing muscle is eating a sufficient amount of protein each day. When you go low carb i e paleo keto your body responds to a diet primarily from fats and proteins than from carbs and as a results your body tends to respond by inhibiting muscle breakdown and utilising fat stores more effectively from the resources studies i have read.

As you may have already realized to build muscle while losing fat you simply want to do what works best for inducing muscle growth. Restricting calories does not work your body has safety mechanisms which will work the other way and store fat an enzyme called lipoprotein lipase is the enemy in trying to lose fat it slows the metabolism and makes you store fat as a last resort for energy and on top of that the body then gives up our muscle tissue for energy you will lose weight but the wrong weight muscle is 70 water. If your metabolism is damaged any variation from your get lean diet will result in rapid fat gains. 7 ways to burn fat without losing muscle shed flab and keep muscle while bulking using these tried and true methods from people who have done it.

Focus on heavy 4 6 or 5 8 rep range compound movements like the squat deadlift bench press and military press and train with a moderate workout volume 9 12 heavy sets per workout. 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. In turn your weight loss doesn t come primarily from fat.

While losing fat is important maintaining or gaining muscle is key to changing your body composition. 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. You might be anxious to lose weight but if retaining muscle is your goal don t fall victim to a fad diet that promises quick results. Focusing only on diet and neglecting exercise habits may result in a loss of muscle mass.

If you cut your calories this much you will end up losing significant lean muscle mass and severely damaging your metabolism. This is not the way to get shredded. Finally it prevents excessive muscle loss that could happen during a cut. This is supported by numerous studies on a wide range of people sources here here here here here here here here and here.