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9 Steps to Burn Fat Without Losing Muscle

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Rating: 4.0; Vote: 1

Learn exactly how to Lose Fat WITHOUT sacrificing precious Muscle Mass during a cut or diet. Believe it or not, you can even lose weight and build muscle at the same time. Find out what the science says about burning fat and building muscle simultaneously. This detailed body recomposition strategy can be used to get lean without losing muscle. When most people lose fat they also lose a lot of muscle, which is a huge problem because the dream outcome for most people isn't necessarily to just lose weight or burn fat, it's actually to improve their body composition, which essentially boils down to reducing body fat while also increasing muscle mass. And if you lose muscle every time you try to cut away some fat you're just going to stay stuck in a cyclical process where you take one step back for every step you move forward. So to actually ensure progress I want to give you guys 9 rules that you should follow whenever you're trying to reduce your love handles, your belly fat, or any kind of fat without wasting precious muscle mass in the process. And the first thing is to make sure you base your caloric intake on your current body fat percentage to maximize fat loss while minimizing muscle loss. This is so important because the less body fat you carry, the more prone you are to muscle loss. On the other hand, if you have a high body fat percentage, you can diet much more aggressively without risking muscle loss. This is because there's more stored energy available for your body to tap into and use as fuel, when you're overweight or when you have a high body fat percentage. So your body doesnt need to break down muscle tissue to get that fuel. So based on the scientific data here's exactly how I would set up your calorie deficit as a function of your body fat percentage (1. As you can see the table on the screen (1. 5) shows us that if you happen to be a man with an average body fat percentage of 15 to 21 percent, you can reduce your calories by 20 to 30 percent from maintenance without risking too much muscle loss. On the other hand, if you're a man with a body fat percentage that's greater than 26 percent you can literally reduce your calories by 40 to 50 percent without risking excessive muscle loss. The easiest way to figure out approximately what level your body fat percentage is right now would be by looking on the screen and choosing the range that looks most similar to your body. And to figure out your maintenance calories you can either click the link below in the description for our macro calculator or you can google a macro calculator. Just Keep in mind that it's totally fine to diet less aggressively than the numbers that you see on these tables, but to avoid muscle loss, I highly recommend not exceeding the calorie deficit ranges that you see for each category. Also, since no macro calculator is perfect, you may want to keep track of how much weight you lose every week. If you lose more weight than the numbers in the Maximum weekly weight loss column indicates then that could be a sign that youre dieting too aggressively. (2) The next super important rule to follow is to Maintain Your Training Intensity as you cut down. From the training side of things, this is by far the best thing you can do. Unfortunately, when youre in a calorie deficit, it can become harder to recover from your workouts because the calorie deficit itself triggers physiological changes that impair recovery. For example, there will be a reduction in testosterone and IGF-1 production along with a simultaneous increase in cortisol. (3) All of these changes are far from ideal for muscle growth and recovery. So most people will adjust their workout to make up for their reduced energy levels and their reduced recovery capacity. The big problem is that usually, people do this by reducing their training intensity. In other words, by reducing the amount of weight they lift. And that's a HUGE mistake because there is a very close correlation between strength and muscle mass (4. This means your ability to maintain muscle while you cut is very closely related to your ability to maintain your strength levels while you cut. So even though you will most likely lose some strength each week as you diet you shouldn't just willingly reduce your weight load every week because you have less energy. You should fight to maintain that same intensity throughout your cut almost in the same way that you would train if you were trying to gain strength. You should only reduce the weight when you physically can't lift the weight for the intended rep range that you're going for while maintaining good form of course. Instead of reducing intensity to match your lower energy levels, it's a better idea to reduce your rep and set volume during a cut. So for example before your cut you might've been doing 225 for 10 reps, but
Date: 2021-12-23

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Comments and reviews: 10

Mineral
Id say calorie or carb cycling is better when your at a lower weight were you plateau
Its all calories in and out, most arent working out hard enough, Ive noticed that most need to increase intensity when n a cut in order to actually reach that max during a cut and then adjust volume of sets and reps.
Cardio as well right now Im at 15 min, but soon Im going to increase it to 20min max 30min. Drink lots and lots of water
Also 40-50 grams of fat is a middle ground, i be eating 53-55 grams.
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Hi
Im confused I thought I was on healthy 12%-10% body fat then I watch this video and find out I'm actually 8%
Cuz that's not healthy and would explain some problems I've encountered my question is how accurate is that picture and is there a way to find out my body fat percentage with the highest level of accuracy possible?
Also can you plz make a video on best exercises to build your punching muscles / rib muscles / whatever the scientific term is idunno it's hard to remember
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Nick
I'm 27, strongest I've ever been (ex: I max bench 325) but am also 5-10 pounds heavier than I think I should be at 190 pounds. I've been following fitness/diet plans for years but have some stubborn spots I really want to get rid of. I thought this video was awesome and just used your link to see what my ideal consumption should be. Def trying this 6 week program out and subbed as well. Great information.
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Jonathan
Question- so for cardio, is it bad to do it too much. or is it just bad all together when weight training? Because my thought was that you should do cardio but in small/moderate sessions, and not everyday (obviously. Can someone confirm?
And also, can someone explain what the 1/0. 8 (or whatever the number is) gram of protein per pound of bodyweight means?
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Ninji522
So what if my maintenance is 2500+ but Its next to impossible for me to eat that much good food? I never feel hungry and I hit all or most of my macros sub 2500. I got about 30-40 lbs of fat hanging out so it seems silly to try and stuff myself to hit my maintenance calorie level.
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Bizzy
I got question so lets say right u do drink but not on a daily basis just on a weekend basis does it still affect you and if so is there any type of liquor that doesnt have this type of side affect when u trying to build muscle and burn fat?
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MLG
I had so much fat on me but after working out for 3 weeks and cardio, I'm already worried because I'm losing weight at a rapid pace and I only have so much muscle on me and my fat is literally melting, so I might workout more then cardio
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Gus
i finally lost 30 pounds i went from 230 to 196 im 25. i noticed a lower testosterone/ libido and I'm young. what am i doing wrong i do feel more healthy then i ever have but my testosterone went down
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Ju
Yup! I'm well build shoulders, biceps, forearms, chest, traps, but have problems to reduce fat, I'm 5'8 and weight 188 need to get at least to 175.
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Anthony
What if I wanna main gain, eat slightly more calories while training extra hard. I wanna get bigger but also not be bulking to hard
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