How To Shed Weight Without Losing Muscle
Most people including experienced lifters are focused on muscle retention and worried about losing muscle gained during the bulking phase. On the other hand, some people always end up skinny, or worse, skinny fat when they try to lose or burn fat.
You don’t have to be a rocket scientist to figure out that if you can lose fat while keeping your muscle mass, you’ll look great. As we now start spring, summer prep is now in action, and our team at Generation Iron is here to bust the fat loss myths and tell you how you can achieve the almost-impossible feat of losing weight without losing muscle.
Use Heavy Weights
This is a big one. If we had a dollar for every time we heard someone say that lifting lighter weights and performing a higher number of reps help you lose body fat, we’d be retired.
A study conducted by the Obesity Research Center proves that strength training significantly reduced the loss of FFM (fat-free mass) i.e. muscle during dieting. If your body thinks that it doesn’t need the extra muscles, it starts using them as a source of fuel. Lifting heavy weights is the most effective way of holding onto your muscle mass.
Lower Your Training Volume & Frequency
When most people decide that they want to shed the extra kilos, they become obsessed. They start spending long hours in the gym. And when they’re not training, they’re day-dreaming about it.
You should prefer a 3-4 day volume training split. This will allow you to work out on non-consecutive days whilst also not training the same muscle groups within 48-72 hours of the previous workout. Anything more than this will push you into a catabolic state.
Use a Moderate Calorie Deficit
It’s not unnatural that people think about cutting their diet when they plan to lose excess weight. The more calories you cut from your weights, the more weight you’ll use. In the hopes of achieving more in a shorter period, people overdo the calorie reduction.
Your calorie cut should be moderate (20 – 25% below maintenance calories) at the most. It’ll ensure that you don’t start losing weight faster than the recommended rate of 1-2 lbs per week.
Fill-Up On Protein
Protein is a macronutrient and is the building block of muscle mass. Your protein intake should be higher when eating a calorie deficit diet to help preserve muscle mass than when eating at maintenance or in a calorie surplus.
You should consume 0.6-1 grams of protein per pound of bodyweight if your goal is to build or maintain muscle mass. Stick closer to 1 gram when eating in a calorie deficit and closer to 0.6 grams when on a calorie surplus diet.
Take it Easy on the Cardio
Lastly, for the love of God, stop with the cardio obsession. Truth be told you can get lean without doing any cardio at all. If you’re following a calorie deficit diet, you’ll be losing weight regardless of if you’re doing cardio.
Since your goal is to lose weight without dropping your muscle gains, you should be doing 10-minute HIIT (high-intensity interval training) sessions for your cardio. Anything more than this will be an overkill.
Find a quality Natural Fat Burner
Burn Lab Pro is a great all-around fat burner with an innovative design and research-backed benefits. It is 100% natural, safe, and caffeine free giving you the best option on the market.
While diet and training certainly help you lose body fat, having a supplement to also accelerate the process is key. Of all the fat burners on the market, Burn Lab Pro is our favorite.
Burn Lab Pro is a top-tier fat-burning supplement designed with an innovative, research-backed formula to help you achieve your fitness goals more effectively, without burning any muscle. Unlike stimulant-heavy alternatives, Burn Lab Pro is 100% natural, safe, and completely caffeine-free, ensuring you experience optimal fat loss without the jitters or energy crashes, or muscle loss. This powerful formula is crafted to help you burn more body fat with every workout, build lean muscle mass, and maximize the results of your diet and exercise regimen.
Featuring five scientifically proven ingredients, Burn Lab Pro is the ultimate solution for all your fat-burning needs. Forslean® triggers a hormonal cascade that accelerates fat breakdown and enhances the body’s ability to burn fat efficiently. Capsimax®, another key component, regulates hormones to increase thermogenesis, helping to block fat storage and curb appetite. Together with other potent ingredients, this advanced formula is specifically designed to support your weight loss journey by addressing fat burning from multiple angles, ensuring comprehensive support for your fitness goals.
Burn Fat Without Burning Muscle Wrap Up
Overall, it is not impossible to burn fat and maintain your muscle mass, it is fairly simple. You just have to follow the steps we have provided. Are you planning to lose weight? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
