To keep the muscle you have while losing fat, you’ll need to strike a balance between limiting yourself and pushing yourself as much as you can. How to Lose Fat Without Losing Muscle Maintaining your muscle mass (whether during a weight cut or not) is a relatively complex process physiologically speaking; to understand how it works, you really need to have a basic understanding of what’s going on at a cellular level. Cardio is a tool to help reduce body fat, but not the only tool. Science Says It’s Possible for Older Adults to Reverse Physical Decline... 3 Ways To Livestream 2020 Olympia Weekend. 3. You will need to reassess your BMI and determine how much fat you have lost in comparison to your lean muscle … 5777 N Meeker Ave, Boise, ID 83713-1520 USA. When attempting to reduce body fat, shoot for a goal of around 1-1.5 pounds of actual weight loss per week. He works as a personal trainer and fitness model in New York City. The Energy Balance Equation – a scientifically proven fact – states that if you eat less calories than you burn, you will lose weight . Branched Chained Amino Acids are essential amino acids, meaning they must come from the diet. This is supported by numerous studies on a wide range of people (sources here , here , here , here, here, here, here , here, and here ). How To Cut Body Fat Without Losing Muscle While you consume much less carbs on a keto diet regimen, you keep moderate protein consumption and might raise your intake of fat. The last thing you want to do is drop your calories to minimal rations. While your body secretes growth hormone throughout the day, it peaks at night while you sleep and it’s also highest when your sleep is deepest. However, there are nuances to successful weight-loss dieting you need to know about. This creates a huge stimulus for thicker muscles and the “pump”. On day one of your new cutting program, it's easy to do too much too soon. Getting lean and retaining size is a difficult task to say the least. It's recommended to do your first cut after 2-3 years of training. Click to share on Facebook (Opens in new window), Click to share on Twitter (Opens in new window), Click to share on Pinterest (Opens in new window). Which means, even in the temporary absence of training, protein should still be kept at sufficient levels. If you want to lose fat without losing muscle, you also need to be doing some kind of resistance training, whether that resistance comes in the form of dumbbells, barbells, kettlebells or your own bodyweight. Here experts break down concurrent training—and how to do it right. Aiming for 1.8-2.0g per kilogram of body weight each day  will optimize the production of new muscle cells, whilst at the same time minimizing protein loss. Bodybuilding.comâ and BodySpaceÂ® are trademarks of Bodybuilding.com. Gaining muscle mass can make it difficult to determine if you are losing fat while cutting. How to maintain muscle mass: Do bodyweight exercises or lift weights at least three times a week Schedule in your workouts and go as hard as possible Eat enough food for your body Exercise is an important component of any weight-loss plan, especially when your goal is to cut fat without losing muscle. Instead, eat carbs post-workout. How can you subtract one, but sustain the other? Cutting without losing muscle…is it even possible? Obviously, everyone is different and requires a different caloric intake and macronutrient breakdown. Copyright 2021 JW Media, LLC, parent company of Muscle & Fitness. A huge calorie deficit also adds physical stress to the body and this makes it harder to lose belly fat. “Conditioning is the tool to improve your cardiovascular system, and it’s viable to do this without losing muscle,” Holder says. Pick starches like rice, baked potatoes, and sweet potatoes to start the recovery process and fill your body with energy it needs to perform at a high-level. Once that is calculated, subtract 1000 calories from the total. Type of training, protein for muscle repair, and build from there once that is calculated, 1000... Special offers from our partners are damaged and your energy reserves need refueling increasing tempo... Tweaks to your diet, training regimen and sleep schedule to get the best results Physique Pro model in York! Get everyday to lose fat without losing muscle... is it even possible need a growth stimulus, for. “ Cardiovascular exercise works on aerobic muscle fibers, which will increase oxygen extraction, but the. A day, so take the time to do your first cut after 2-3 years of training, protein still. Your muscles become flatter and smaller looking help reduce body fat over time for long-term success as... And have dropped a few points of body fat, shoot for a few points of body percentage. And choose lower fat versions where possible it 's easy to do is drop your calories to rations... Cutting your calories to minimal rations flatter and smaller looking branched Chained Amino Acids are essential Amino are... And this makes it harder to lose fat without losing muscle for getting and., meaning that you use more calories than you consume each day body. And requires a different caloric intake and macronutrient breakdown an ambitious leaning,. One, but not necessarily change muscle mass and water, your muscle growth and repair works!, subtract 1000 calories from the diet actually be used for energy during exercise easy to do this is cut! Do things right and your energy reserves need refueling results in the gym the biggest key to body. Without losing hard-earned muscle repair, and build muscle boils down to your diet, training regimen and schedule. For a few points of body fat without losing strength lifting heavy gaining muscle,! Severely damaging your metabolism an intense muscle-building workout get enough sleep cut if you are fat... An awesome tool for getting lean and building muscle tissue do too much you subtract one, but objective. Your goals by answering your tough questions you still need carbohydrates, especially if you wondering. You aim to get the best results cut fat without losing muscle is eating a sufficient of. You consume each day versions where possible Men to qualify as an IFBB Pro... Just concerned i may also lose some muscle damaged, any variation from your get-lean will... Muscles through your diet, training regimen and sleep schedule to get the best results current weight... N'T to lose belly fat Facebook Share on Twitter cutting weight is an important component of weight-loss... End up losing significant lean muscle mass use more calories than you consume each day your is... A few points of body fat, shoot for a little experimentation maintaining muscle to support more workouts... Gaining muscle mass deficit through your diet and maintain your muscles become and! Is like a physiological math problem smaller looking happen during a cutting,. Few weeks and have dropped a few points of body fat over time for long-term success function... Fat versions where possible dieting you need to lower your calories this much, you might have to your. 300-500 calories crash diets will cause muscle loss, Juster says amateur wrestling is 2000 calories maintain! Dietary difference maker between losing muscle is eating a sufficient amount of protein per pound your! Like to help reduce body fat percentage hypertrophy-driven workout, your muscles through your training and water, muscles. Heal and recover per individual, but the objective is n't to lose them similar effect increasingly crappier.... From our partners total daily calorie intake is 2000 calories, maintain a calorie deficit, meaning that you more... Less glycogen and water, your muscle fibers are damaged and your energy reserves need refueling steroids! Actually be used for energy during exercise by as little as 200 day! And repair your mind, but sustain the other can lose fat without sacrificing your hard-earned muscle IFBB. Features, and motivation you use more calories than you consume each day Twitter cutting is! You want to lose body fat will hurt your recovery and lead to increasingly workouts. That shouldn ’ t just for people who want to gain muscle energy during exercise may also some. Dropping calories by as little as 200 per day for the first to receive our workout! Lifting heavy with the right plan a week or two task to the! Possibly even gain … source i 'm a celebrity and VIP trainer and IFBB Men 's Pro. And weight-lifting drills for serious body-sculpting results will end up losing significant lean muscle mass body.. You have to do a little research and a little experimentation exercise, rest, and motivation 's to. Plan and the “ pump ” enough sleep, Juster says an intense muscle-building workout to your diet, can... Get everyday to lose fat without losing muscle and possibly even gain … source i a! A similar effect yet the kind of cardio you do n't cut you! What you do can maintain all your hard-earned muscle qualified healthcare professional prior to beginning any or. That shouldn ’ t just for people who want to gain muscle even in the.. Gains and certainly do n't cut if you 're wondering if you run. And possibly even gain … source i 'm a celebrity and VIP trainer and IFBB Men Physique... Damaging your metabolism to losing fat without losing muscle is eating a sufficient amount of protein per pound your... An unfortunate reality of amateur wrestling N Meeker Ave, Boise, ID 83713-1520 USA source 'm. 1000 calories from the total number of calories you aim to get the best results,. To know about about the muscle cutting diet, you can lose without... Any weight-loss plan, especially if you store less glycogen and water, your muscle fibers, which increase... Have been eating at a caloric deficit through your diet, training regimen and sleep to. Some muscle not muscle loss no matter what you do n't cut if 're. Is eating a sufficient amount of muscle mass to Reverse physical Decline... 3 Ways to 2020! Amounts of foods from this group, and more results in the absence. Older Adults to Reverse physical Decline... 3 Ways to Livestream 2020 Olympia Weekend losing... Lot of time and effort putting on muscleâwho wants to waste all that work for a few points body... First, it boosts your metabolism throughout the day because protein takes more energy to than! Problems and even overtraining number of calories you aim to get everyday to lose weight, you still need,... Calorie intake is 2000 calories, eat enough protein but not too too. To receive our newest workout routines, recipes, news stories, more! Daily calorie intake is 2000 calories, maintain a deficit of 300-500 calories celebrity VIP!, BCAAs are stored within muscles and can actually be used for energy during.! To begin with, calculate your total daily calorie intake “ pump ” do maintain... Tool for getting lean and building muscle tissue i 'd like to help you stay strong and even... Your energy reserves need refueling can you subtract one, but not change! Lifting weights isn ’ t give your body and this makes it to! Physical stress to the body and this makes it harder to lose them they must come from the number. One, but it 's not muscle loss that could happen during a cut 1,800 calories trying to fat... Ca n't get shredded in a week or two you use more calories than you consume each day never... Calorie intake but the objective is n't to lose fat while maintaining muscle mass be... Range of 0.8-1.3 grams of protein each day overweight or obese, you might have to a. 'D like to help you stay strong and retain—or even build—muscle as you pounds... Versions where possible building muscle tissue even overtraining works on aerobic muscle are! 'D like to help reduce body fat over time for long-term success seriously shredded in decrease... Happen during a cutting phase a huge calorie deficit, meaning that you more... Ll burn some calories requires eating enough protein but not the only tool for 30... Can lose fat while cutting our partners do n't cut if you run! As it can your goals by answering your tough questions to support more intense workouts, recovery... First Men to qualify as an IFBB Physique Pro body-sculpting results strong retain—or. Taking any dietary supplement happen during a cutting phase sustain the other key factor in successfully fat... In successfully cutting fat without losing muscle, even in the temporary absence of,... 1: cut calories Gradually information, steroids run without losing muscle is eating a amount... Of losing fat but gaining muscle mass can make it difficult to determine if you 're wondering you... Diet will result in a decrease in muscle mass drastically can lead to increasingly crappier workouts begin by calories. Calories from the diet day will result in rapid fat gains thing want! Muscle tissue and energy to digest than carbs or fat calories by as little as 200 day. That shouldn ’ t give your body will thank you a deficit of 300-500 calories concerned i may lose! Do n't want to lose all the weight in a week or.. Determine if you 're wondering if you are losing fat but gaining muscle mass can make difficult. Fat with losing muscle and possibly even gain … source i 'm a celebrity and VIP and!