How To Lose Fat, Not Muscle

When people lose weight the main thing they worry about is losing their hard-earned muscle as well. This is a valid concern because if done wrong it can lean to substantial muscle loss as well as body fat. There is a big difference between weight loss and fat loss; they are NOT the same. Many people tend to confuse the two as it’s fat loss that is usually the desired goal. These tips will help you work out how to make sure you lose as little muscle as possible when dieting.

EAT MORE PROTEIN

When dropping calorie intake, most people make the mistake of dropping their protein intake too low as well, which significantly reduces the ability for muscle to be maintained properly. Whether gaining weight or losing weight, if you don’t want to lose any muscle you already have then it’s extremely important you get enough protein to maintain what you have. A good guide would be to aim for 1-1.3g of protein per kg of bodyweight daily to maintain muscle mass.

DRINK MORE WATER

Water, above all else, is what our bodies run on, so it makes sense that we need a lot of it to function properly. Drinking a lot of water will reduce the need for the body to hold on to so much of it as it will know that there’s a regular supply of it coming. Within a few days of drinking around 3-4 litres per day you’ll start to look a lot leaner as the body will carry less water weight.

MAINTAIN MUSCLE TONE & STRENGTH

Dropping body fat and weight alone will not leave you looking muscular and lean. For that to happen you will need to maintain the muscle you have and in the meantime work on keeping up your strength levels, so you don’t have to start all over again once you go back to a muscle building plan. How you’ll do this will be by keeping your weight training plan as it is and just reduce the weekly sessions as well as the sets and reps performed. When dieting, just maintaining your current weight training is what now signals your body to maintain muscle.

DON’T OVERDO THE CARDIO

Whilst cardio is important for dropping body fat, too much cardio will cause you to burn too many calories. As well as muscle loss, a large calorie deficit can also cause a metabolic slowdown, hormonal issues, hunger, mood swings, loss of sleep, no libido and lethargy. The best solution would be to keep to your normal training plan and add in some cardio a few times a week in the form of HIIT and LISS with weight training as well.

REDUCE WEIGHT TRAINING

This will include both weight training volume and frequency. When dieting, a reduction in calorie intake results in a reduction of energy so the training plan you were following before dieting cannot be maintained in its normal capacity. This can result in a loss of muscle and strength. The best way to do this is to limit your weight training sessions to 2-3 times per week. Also, the sets & reps performed should be reduced and full-body workouts introduced which will keep all of your muscle groups worked and active.

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