How to lose body fat instead of muscle

Crash dieting will put your body into starvation mode, and it will want to metabolize your muscle, since muscle is easier to break down than fat.

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This is a disservice to your goals and your overall health. Instead of slashing your calories by the thousands, start with moderate deficits of calories. This is enough to keep your metabolism humming without putting your body into shock. These six points are what you need to apply if you want to burn fat while maintaining muscle. This article was very helpful to me!

Recently, I started running to reduce body fat, initially I was 97kg, after cutting almost 14kgs in 6 months i realized I was losing muscle as I reduced fat. It was disturbing! I mean it. Now I know where I made mistakes. What I mean is that I increased workout intensity and frequency while cutting too much calories. Thank you guys.

That was really helpful, as i have been looking on how i get burn body fat without losing muscle. The study behind fitness is really complicated. I am glad i found your article!

Search Supps See more "Close Cart". Best Sellers See more "Close Cart". Shop by Goal See more "Close Cart". Shop by Type See more "Close Cart". In reality, most people just want to lose fat. Eat Enough Protein Aside from choosing a diet that supports your fat loss goals, you need to consider your macronutrient ratio. Reduce Frequency or Intensity Calorie deficits are how you burn fat, but you are still reducing the available energy. Liked this article and want more? Follow us on Facebook! Spread the Word. Leave a comment. Name Email. Follow Us. Join our Mailing List Get our latest deals and discounts!

All the hard work went out the window.

What is body composition?

By smart, I mean don't try and lose 30 pounds in 5 or 6 weeks, or a lot of that will be muscle. After spending the last 8 weeks trying to gain muscle, I am now switching over to a fat loss cycle, and I don't plan on competing until March. That's about weeks before I plan to compete.

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But for the next few months, I just want to work on fine-tuning some things while losing about a pound a week, maybe slightly more. I imagine I will know more as I lose some more weight, but my estimation is that I will compete at about lbs.

There are many key things to do in order to insure muscle preserving when you try and lose weight for a show or any other reason. A lot of them revolve around, you guessed it, the diet. When you go on a calorie-restricted diet, make sure that you are still taking in enough protein. Whey protein powder, chicken, turkey, lean beef, eggs, and milk should be the main staple. This will help fuel your muscles and help keep them big, as your muscles feed off of protein to help them grow.

I take in at least 1 gram per pound of bodyweight, and recommend that to anyone. This should also be increased whenever carbs are decreased. When in the off-season, bodybuilders tend to eat high amounts of carbs, which is perfectly okay. But when you switch to losing weight, you can't cut carbs all at once, or this will put your body in a state of shock.

Gradually cut the amount of carbs in each meal week by week, and you should start shedding fat without losing muscle. Your body uses carbs for fuel and if you are on a low carb diet your body will switch to burning fat instead. Right now I am eating 6 meals a day, and that is a good number to stick by, if your lifestyle allows it. There are days when it is hard, but then I remember what is important to me. Three meals a day come from whole food, and the other three are supplements, like protein shakes or bars, sometimes with extra carbs.

I alternate my food and supplement meals. Meal 1 is usually supplement, then food, then supplement, and so on until I get three of each in for the day.