How To Lose Body Fat Quickly Without Losing Muscle

A sustainable and natural approach to burning body fat is the healthiest way to reach your goals.

How to lose body fat quickly without losing muscle. We want to lose fat and do it without losing muscle. 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. When attempting to reduce body fat shoot for a goal of around 1 1 5 pounds of actual weight loss per week. The goal of body recomposition is to lose fat and gain.

You re trying to increase muscle tissue while preferentially burning stored fat. While it s not possible to lose fat on particular areas of your body you can work on lowering your overall body fat percentage. If you want to cut after a bulking phase and still have muscle to show for it start with a moderate deficit of only 500 calories it s just the right number to spark fat loss without sacrificing muscle size or strength gains. Muscle is high maintenance and requires a specific type of diet training and recovery plan to preserve especially if you re looking to lose body fat at the same time.

Cardio is a tool to help reduce body fat but not the only. That means you need to cut your calories slowly spend some extra time in the weight room and make sleep a high priority. Losing weight quickly may contribute to muscle loss. Remember you re not on a diet.

That s what my recommendations are designed to do. But here s the hard part. It s far too extreme on the body and won t give your body enough nutrients to heal and recover. This may vary per individual but the objective isn t to lose all the weight in a week or two.

And for that purpose large deficits low calorie diets and fast weight loss are going to be bad ideas for most people. Luckily there are plenty of simple steps you can take to increase fat burning quickly and easily. In fact this sort of thing is a bad idea for many reasons as it can worsen. Worse you ll also risk health problems and even overtraining.

Here are the best exercises diets and lifestyle tips to lose body fat and improve your health. 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. Body recomposition refers to the process of changing your ratio of fat mass to lean mass that is losing body fat and gaining muscle mass.