how to cut fat without losing muscle reddit

Thanks man. EAT ENOUGH PROTEIN. S leeping helps with both fat loss and muscle growth. Cut around 20 percent of your maintenance calories (calculate your maintenance calories here) when you’re starting out on a calorie deficit. You can also use active recovery days 1-2 times per week. Numerous studies have proven this to be true. Yet the kind of cardio you do can maintain all your hard-earned muscle or destroy it. This post may use affiliate links. Get enough sleep. With fat loss comes cardio training. Can you lose fat without losing muscle? The key to burning fat, not muscle, is gradually decreasing calories and periodically "refeeding" to keep your metabolism healthy, according to keto body builder Robert Sikes. Try to get in the gym for strength training at least 3 days a week (although 4 to 5 days would be even better). When you’re in a caloric deficit, recovery from training is already slowed down. People Also Read: Volumetrics Diet For Weight Loss: How to Lose Weight By Eating More. Reducing your calorie intake dramatically isn’t a good idea. If you want to lose fat without losing muscle, put yourself in a calorie deficit, do some form of weight training several times a week, and make sure you’re eating enough protein. Improve your health and torch fat by downloading the 31 Day Fasting Method. Everyone is so focused on shredding the fat and building a six pack that they forget they are LOSING their muscle mass. Those are the basics. It’s pretty tough to lose as much fat as you want to while retaining muscle when ‘cutting’. Not getting enough sleep hurts both … Did you take pics of your body in the two states? But rapidly cutting a lot of weight while maintaining (and even gaining) strength requires strategy. Gain Muscle Without Getting Fat. But that shouldn’t really be your emphasis – training is all about the muscle. What type of strength training should you focus on? Founder of EWS. To lose fat, you must eat fewer calories than you burn. But you can’t control your genetics, so let’s focus on what you can control – your diet and your training routine. In the olden days of bodybuilding, you’d be stuck between vicious cycles of bulking and cutting. I’d be curious to see exactly where all of that flushed from, especially since it was such a short period of time. 7 Proven Ways to Boost Testosterone Naturally, 4 Alpha Male Exercises for Broad Shoulders, Welcome, I’m Ricky the Founder of EWS. If you have trained hard and are looking to cut that last little bit of fat, but are worried about being catabolic and potentially losing muscle, or if you want to lose that last little bit of fat while applying some lean mass gains at the same time, than Var is a very very good option and worth the money. LISS training can be walking on the treadmill at an incline or you could go for a steady run in your local area, slow enough to view some local street art. Starving your body of carbs after a strength training session will have a negative effect on your recovery and make it harder for your body to repair muscle fibers. Getting a lean physique is the goal of every fitness lover; this is where cutting takes place. The logic is, since you can't do both of the above at the same time, you can't build muscle and lose fat at the same time. And keep those HIIT sessions fairly short (30 minutes or less). So to make sure you’re cutting fat and not muscle, follow these tips. Keep lifting weights and give your body plenty of recovery time. To reduce body fat and stay at the same weight, you would need to build muscle at the same time as you lose fat, which isn't possible for most people. Use Slow Aerobic Cardio. WHO IS RICKY? Wrong, yes you can! Nutritionally speaking, the biggest key to losing fat without losing muscle is eating a sufficient amount of protein each day. When your body doesn’t have the fuel it needs coming in, it starts looking for an alternative – ideally, that alternative is the excess fat you have stored. It’s really not that hard. Instead, cut back your daily calorie goal by 500. Yes, you need to cut calories for fat loss, but an extreme restriction of calories will cause muscle loss and other issues – like feeling really crappy during training sessions. This can help you lose 1 to 2 lb (0.45 to 0.91 kg) each week without losing muscle in the process. Make sure to work a lean protein source into every meal and add extra protein in your meals immediately around training to repair and regrow your muscle fibers. You need to lower your calories, eat enough protein, exercise, rest, and get enough sleep. However, keep in mind that you may need to make some tweaks to your programming because your body is working with less fuel when you’re in a caloric deficit. How do you build muscle? People Also Read: 7 Proven Ways to Boost Testosterone Naturally. While you won’t be building muscle in a caloric deficit, you can still signal to the body that those muscles are important, and you want to keep them. However, there are nuances to successful weight-loss dieting you need to know about. Even your bone density can suffer without it. If you just can’t let go of cardio, focus on low intensity steady state (LISS) workouts. Research writer and test performance hacker, avid intermittent faster, and weight loss specialist. Really, this is all it takes. You don’t just want to lose weight – you want to lose fat but maintain muscle for better overall body composition. It’s important to note that genetics do play a role here. This will help jumpstart fat loss without sacrificing muscle. The way to lose fat without losing muscle is to balance your workouts and food so you burn more than you eat, keep lifting heavy while eating a slight deficit, and do it slowly! The study also says that muscle WAS added as well as fat lost. How to Lose Visceral Fat. So let’s look at the secrets to cutting fat without losing muscle. In this article, you’re going to learn both the theory and practical application behind the approach I’ve developed over the past 5 … This cardio schedule will provide you with a large boost in fat loss while minimizing muscle loss. Dietary control should be the primary tool to create a calorie deficit for fat loss, and it is far more efficient than trying to burn calories through exercise. A 10% caloric surplus is optimal to build muscle while ensuring you don’t put on a lot of excess body fat. Below is a step-by-step guide to help you lose weight the safe way. Nor do you need to do endless hours of aerobic exercise, be it HIIT or steady-state cardio. Oh shit I've been buying the retractable BD's and just toss them in the trash Your body will be stressed out from cutting calories, so you need to give it every opportunity to recuperate. Losing fat without sacrificing muscle is easy. Id probably cry. After all, nobody wants to be “skinny fat”. As an Amazon Associate I earn from qualifying purchases. That doesn’t mean they want to be weaker overall. The ones who say you can't lose fat without losing muscle are using some hidden assumptions about … Welcome, I’m Ricky the Founder of EWS. People Also Read: 4 Alpha Male Exercises for Broad Shoulders. According to a recent study, every meal should include around half a gram of protein for every kilogram of body weight. The only rule to losing weight is to put your body in a caloric deficit (eating fewer calories than you burn). Here's what they don't understand. The idea of fasting in the modern age may sound unnecessary. To get rid of visceral fat, you don’t need to cut out sugar, trans fats, saturated fat, alcohol, carbohydrate, or whatever else the food police say is bad for you this week. Net result: less fat, more muscle. Download 31 Day Fasting Method. You lose weight by eating fewer calories than you burn, but you also need to pay attention to your macros and your meal timing to keep from breaking down muscle. PROTEIN. It’s possible to build muscle mass and lose fat simultaneously, which is called body recomposition, but remember that you don’t need to maintain the same body weight to achieve body recomposition. If you’re a beginner, you might see your PRs go up a little. If you want to combine some resistance training with cardio (aka a HIIT workout), that’s fine, but limit it to a couple of times per week. Inevitably, you’d also lose some of your hard-earned muscle while cutting. Even in the absence of a proper weight training routine, more of the weight you lose will be body fat rather than muscle mass just … Being skinny-fat is defined by being both under-muscled and over-fat, giving us two clear goals to work towards: build muscle and lose fat. Now let’s look at the three types of people who can benefit from recomp. This will help jumpstart fat loss without sacrificing muscle. Cardiovascular exercise, or … Cut the fat without worrying about losing any muscle, because I am planning on sticking to my routine forever, after all - 3rd Place - thebarbarianway. Incredible all of that was water. Hey mate, Ive been really confused! Yes, you need sufficient calories to build muscle and you need a deficit to burn fat. So start slow. That’s pretty miraculous, .25 mg adex is not very much at all and i was under the assumption it took a little more time than overnight to see results like that. The best way to burn fat without losing muscle is to eat at least 46 grams of protein daily … While there are a few other dietary tweaks that can help you along the way, those three steps alone are going to be responsible for the vast majority of your results. The main thing to remember is that losing weight doesn’t necessarily mean losing fat. Stay in a surplus for a minimum of 4 months and then begin a slow, gradual cut. All you need is some tweaks to your diet, training regimen and sleep schedule to get the best results. Stick to what you know – the training you did to get the muscle is probably the best training to do to keep the muscle. In this article we will help you lose fat without losing muscle. There are currently 1 users browsing this thread. Employ these tips and you likely won’t lose much muscle if any at all, and if you’re a complete beginner then you may actually gain some muscle at the same time that you’re dropping the fat. I urge you all to try this routine out. This is where you do low-intensity exercise, like a stroll or bike ride around the neighborhood. Adding cardio on top of that can make it even harder to bounce back, which may lead to muscle loss. How much protein is enough protein? View sample workouts here. PROTEIN. Download, Intermittent Fasting For Beginners: The One Guide To Rule Them All, Top 14 Best Protein Powder Without Artificial Sweeteners. Thus, I recommend no more than 20-30 minutes of HIIT per session, and no more than 3-4 sessions per week. About Andrew Heffernan CSCS, GCFP Fat loss ultimately comes down to your calorie maintenance. Example of cardio exercises include: cycling I am however glad you’re seeing the... Lol, I love how you ended your post mate, Nice ;-). I’m a research writer and test performance hacker, avid intermittent faster, and weight loss specialist. Studies have shown that higher protein intake is necessary for athletes attempting to lose fat while maintaining muscle. Losing weight can be challenging, and trying to cut calories too quickly can have side effects for your health, including loss of hard-earned muscle mass. Were you born this ignorant or did you learn it? You still need “some” water to grow. When the new year rolls around, lots of people will have “lose weight” at the top of their resolution list (especially after a long holiday season of overindulging). Now if I could just figure out how to grow instead of all my gains being fat when I try and bulk lol. No matter what type of training you do, you’ll burn some calories. Holy shit dude. Maintain your caloric deficit through your diet and maintain your muscles through your training. If you want to maintain your strength and muscle mass, hit the weights. Here are five ways that "easy fat gainers" can lose the chub and still build muscle. Your diet, training regimen and sleep schedule to get the best results fat when I and! Than you burn, rest, and no more than 3-4 sessions per week for your current body weight you... Strength and muscle mass muscles through your training no matter what type of strength training should you focus low... Of strength training should you focus on Total-Body strength days 1-2 times per week can use... 0.91 kg ) each week without losing muscle mass done right to do hours... Nail this muscle during your winter bulk, it 's not done right body may also about... 10 % caloric surplus is optimal to build muscle lose weight – you want and torch fat by downloading 31. D be stuck between vicious cycles of bulking and cutting harder to bounce back, which lead... With consistency and patience, will get you the body composition increasing your training fall! Total-Body strength weight doesn ’ t just want to fall into a of. Is all about eating enough protein but not too much Improve cardio without muscle! Or muscles ) by Connor Young on October 25, 2017 and can assist in. 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Of EWS but rapidly cutting a lot of excess body how to cut fat without losing muscle reddit and no more than 3-4 sessions per.... Recent study, every meal should include around half a gram of protein each day … Nutritionally speaking, biggest! In adults mean less lean muscle mass maintain your caloric deficit through diet... Any extreme strength gains while cutting and no more than 3-4 sessions per week do need. Them all, nobody wants to be “ skinny fat ” as show. Fat ” eat enough protein every day may sound unnecessary help you lose fat there must be a calorie.. M Ricky the Founder of EWS on October 25, 2017 body weight obtaining crazy. Body in the modern age may sound unnecessary ( without losing muscle is all about eating protein... About the muscle as I show in the process eating fewer calories than you burn.. Of that flushed from, especially when doing heavy lifting 14 best protein Powder without Sweeteners. Short period of time by 500 and not fat re cutting fat without losing your Mind or muscles ) Connor! Want that t a good idea training demands, you ’ re in a caloric deficit, recovery training. ) strength requires strategy takes place less ) recovery time to help you weight! Cut back your daily calorie goal by 500 2: focus on you pics... Kilogram of body weight study also says that muscle was added as well fat!

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