how do i lose stomach fat without losing muscle

Bump up Your Protein Consumption. There are benefits and drawbacks to small, medium and large deficits. So, don’t overdo it! Maintaining muscle mass requires lifting weights and eating enough protein. Half the men ate a protein-rich diet, getting around one gram of protein per pound of bodyweight per day. Keep your cardio-sessions in the range of 45 minutes and workout at a moderate pace. I’ll go into more detail about what that resistance training program should look like in a moment. While a deficit is essential for fat loss, it can also have a knock-on effect on the quality of your workouts, as well as your ability to recover from those workouts. Jeremy Ethier 3,920,062 views. When this happens, don’t panic. It’s perfect if regular training programs seem to leave you with nagging aches and pains in your knees, shoulders, elbows or back. If you don’t do some form of resistance training while you diet, a good deal of the weight you lose will come from muscle as well as fat. Keep all of the basic principles the same as they were during your muscle building phase in order to maximize muscle stimulation and minimize muscle loss. When you go on a diet, the amount of glycogen and water stored in your muscles is going to drop. If you want to burn fat and maintain muscle as effectively as possible, you’ll want to make sure that your basic weight training approach remains the same as it was when you were aiming to gain muscle. In one study, a protein intake of 0.8 grams per pound of bodyweight per day was just as satiating as a protein intake that was 50% higher (1.3 grams per pound of bodyweight per day) [11]. Studies have shown that quick weight loss results in more accompanying muscle loss than gradual weight loss. How to Cut Without Losing Muscle | Lose fat & Maintain Muscle ... How To Lose Stubborn Belly Fat In 3 Steps (And How Long It Will Take You) - Duration: 9:44. Sorry I've just noticed you say your body fat … In order to lose body fat, you must consistently take in fewer calories than you burn. Maintain a low-calorie deficit. If you have a large amount of fat to get rid of, losing fat without losing muscle is relatively easy. It’s not particularly exciting or new. RELATED: How Accurate Are Body Fat Scales? Four days a week is about right. The other group lifted weights three times a week and did no cardiovascular exercise. 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. One of the things that increases your risk of muscle loss is aggressively cutting calories and trying to lose weight too quickly. Can muscle be maintained, or even gained, at the same time fat is being lost? If all those calories came from fat, you’d lose just one pound in weight. Any one of those three things will greatly increase the chances of losing muscle along with the fat. If you’re creating a proper calorie deficit through your diet and are sticking to an intensive weight training plan, there’s really no need to perform huge amounts of cardio to get the results you’re after. You’ll also want to space your cardio sessions away from your weight training sessions whenever possible, with a 6-8 hour gap being ideal. For example, let’s say that you create a daily calorie deficit of 500 calories. As you get leaner, the risk of losing muscle is increased. So, how do you stop that from happening? If you’ve ever lost muscle while trying to lose fat, or even if you’re just worried it might happen to you in future, those three simple steps will go a long way towards preventing it. Thanks for checking out my article! Fat loss only occurs on a total-body scale as you keep yourself in a calorie deficit over time. This is particularly true if you’re over the age of 40, where your ability to recover is not what it once was. Lifting heavy is certainly one way to maintain muscle during a cutting phase. Try not to do more cardio than weightlifting and vice versa. If you’ve made the mistake of drifting away from the basics, I’ve put together a simple guide that explains exactly how to go about losing fat without losing muscle. First, make sure you’re doing some form of resistance training somewhere between 2 and 4 times a week. Without adequate amounts of protein, you’ll end up losing muscle as well as fat. You want to fall into a range of 0.8-1.3 grams of protein per pound for your current body weight. Carrying excess stomach fat is associated with an increased risk for serious conditions, such as Type 2 diabetes, cardiovascular disease, stroke, and breast and colon cancers, according to MayoClinic.com. 20 Cutting Diet Mistakes To Avoid, 7 Ways Supplement Companies Are Ripping You Off, How To Build Big Arms (The Simple Truth! And, at the very least, you want to do so while holding on to the muscle you have right now. Truth. FREE: The Flat Belly Cheat Sheet. Ideally, you’d like to gain a little bit more. Don’t expect to see large gains in muscle size at the same time fat is being lost. But low-intensity activity, such as walking or cycling, doesn’t make such a large withdrawal from your recovery account, and can be done on a much more regular basis. Cutting calories and trying to lose weight too quickly, particularly if you don’t have that much fat to lose in the first place, increases your risk of muscle loss. In another trial, test subjects were fed lunch, followed four hours later by a snack high in protein, fat, or carbohydrate [9]. Since you’re reading about how to lose fat without losing muscle, I’ll assume a few things are true about you. While meal frequency doesn’t have much of an impact on your rate of weight loss, protein frequency may well affect your ability to maintain muscle while you strip away the fat. (Up to 3-4 pounds per week is acceptable in the initial stages if you are significantly over weight). Yup. 1) Do not alter your weight training plan by switching to lighter weight/higher reps, using additional isolation exercises, or shortening your rest periods between sets. In an ideal world, that alternative source of fuel would be the large pool of chemical energy you have stored in your body known as fat. As far as improving body composition is concerned, I think of cardio like air conditioning in your car. How Accurate Are Body Fat Scales? If protein intake drops too low, you won’t maintain muscle at your maximum capacity throughout your cut. “That’s all old news,” they think to themselves. Focus on strength training. If you don’t get enough protein while you’re on a diet, you’ll end up dropping muscle as well as fat [6]. Given the fact that some of the material stored in your muscles has been lost, we could say that you’ve lost muscle, particularly as they may take on a slightly deflated appearance. If you adopt a weight-loss diet with little to no resistance exercise, you can shed fat without adding muscle. After three days, add the number of calories you ate each day and divide the total by three to get the average number of calories you consume per day. How do I lose fat without losing muscle? However, I would suggest cutting back on your training volume, which I’m going to define here as the total number of sets you do for each muscle group per week. In other words, you’re going to consume 500 fewer calories each day than your body needs, and it’s going to pull the energy from your fat stores to make up the difference. 2-3 weekly cardio sessions is a good basic starting point for most people, and you should only throw in additional sessions later on if your rate of fat loss stalls and it becomes necessary. Over a period of months and years, it may be possible to end up at the exact same weight you are right now, having replaced the fat you’ve lost with muscle mass. If you’ve spent some time trying to put on weight and gain muscle, making the decision to shift gears and cut some fat can be a scary thing to do. Losing fat without losing muscle requires eating enough protein but not too much. It’s also going to be harder to apply the overload principle to your training, and add weight or reps to your lifts on a regular basis. Protein is important for the obvious reason that it is responsible for the building and maintenance of lean muscle tissue. Firstly, protein has a “muscle sparing” effect. That is, you won’t gain 10 pounds of muscle at the same time as losing 10 pounds of fat. Lifting weights isn’t just for people who want to gain muscle. Resistance training targets only the muscles that are involved in the exercise and NOT the fat surrounding that area. 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. MX4 was designed to help you build muscle as fast as humanly possible without wrecking your joints. This is the art of getting your diet and exercise program just right for maximum fat loss and minimum muscle loss! If you plan to weightlift and do cardio on the same day, first weightlift and then do cardio. Losing weight requires you to have a good diet. Also keep in mind that the idea that lifters require more protein while cutting is not necessarily true. However, this … But you can burn fat without losing muscle mass and this will make your stomach flat. You’re better off spreading your protein intake across 3-4 smaller meals, rather than one or two big ones. I hope you found the information useful. You don’t need to eat clean, go on a ketogenic diet, take coconut oil, do intermittent fasting, or eat six small meals a day. Then, since fat contains 9 calories per gram, divide that number by 9 in order to get your daily grams of fat. Is it even possible to lose fat without losing muscle? The body will recognise and react to a smaller deficit by oxidising more body fat. But with a low-protein omelette containing 25 grams of protein, they consumed 713 calories – a 73% increase. Rather, you’ve just lost some of the substances stored around those proteins, which can be replaced very quickly. That gives you plenty of possible training programs to choose from, including: The type of training that helps maintain muscle mass will be much the same as the training you did to build that muscle in the first place. So, you’ve finished up your muscle building phase…, You’ve added a good amount of overall size and strength to your frame…. It may have taken years of hard work to reach that weight, and much of your self worth and esteem is tied into that number. 4) Ensure that you’re consuming between 0.8-1g of protein per pound of body weight daily, and that around 25% of your total calories are being derived from dietary fat. Adopt a weight-loss diet that reduces your daily calorie intake by 500. Anyone can lose fat and keep or even build new muscle if you pay … This will give you your calorie maintenance level, and you’ll then simply subtract 500 calories from that to calculate how much you should eat per day. When you lose weight, you lose muscle also along with the fats. To put it another way, 100% fat loss is the equivalent of one pound of weight lost, while 100% muscle loss is the equivalent of six pounds of weight lost. But for anyone whose definition of “lean” means losing enough weight to fit into their favorite clothes again, then weight training plus diet is going to be enough. You can’t train “all out” every day, mainly because your body will need time to recover. They’ll be able to drop fat with little in the way of muscle loss. Altering your plan with lighter weights, higher reps, more isolation movements and shorter rest periods is only going to weaken the training stimulus on your muscles and have the opposite effect that you’re striving for. Lose Fat Gain Muscle / 1:17 pm by Christian Finn. The more protein you eat beyond what you actually require, the fewer carbohydrates you’ll be able to fit into your daily calorie totals, and this could prevent you from maximizing your energy levels, mood and focus throughout your fat loss phase since carbs play a central role in these factors. To lose weight without losing strength gains, many nutritionists recommend eating 500 calories below your TDEE (Total Daily Energy Expenditure) caloric rate. Larger calorie deficits can be okay for some people in the short term, but for most individuals, aggressive deficits will quickly result in significantly lowered training performance, energy levels, mood and appetite control, and in turn will increase the chances of excessive muscle loss. About. It’s nice to have, especially if you live in a hot country. Do cardio about twice a week. When you lose muscle, you lose some of your body's ability to burn fat, and your metabolism drops. In short, people who are very overweight or obese can lose fat quickly without running into problems with muscle loss. Only increase the amount of cardio later on if your rate of fat loss stalls and you don’t want to reduce your calorie intake any further. Or, if you know your current body fat % and want a more accurate figure, you can use the “Katch McArdle Formula” below…. My personal favorite is 30-60 minutes of walking first thing in the morning. For example, if you’re currently around 12-13% body fat, and you want to get down to single digits, aim for around 2 grams of protein per kilogram of bodyweight (0.9 grams per pound). As a rough guide, losing somewhere between 0.5 and 2 pounds of fat per week will allow you to lose fat without losing muscle. A given amount of training that’s about right when you’re in a calorie surplus can quickly become too much when you’re in a calorie deficit, and will need to be adjusted accordingly. They rounded up a group of young men and put them on a month-long diet, where they ate just 60% of what they’d normally need to maintain their weight. 2. However, there is a ceiling to the satiating effect of protein. 3) Stick to a controlled calorie surplus of about 500 calories below your maintenance level and focus on losing fat gradually at a rate of around 1-2 pounds per week. Although a calorie deficit is a mandatory pre-requisite for fat loss, trying to speed up the process by using a very large deficit is rarely a good idea. To go from “lean” to “very lean,” there may be a benefit to going a little higher. So, it starts looking for an alternative. That’s because one pound of muscle contains just 600 calories, compared to around 3500 calories in one pound of fat. That’s not a realistic goal for most people, most of the time.What you can do is separate your training and diet into cycles, with some focused on fat loss and some on muscle growth. Weight training should always be treated as the number one priority if you want to lose fat without losing muscle, and you don’t want to enter your weight training workout already pre-fatigued from a full cardio session. You have to maintain a calorie deficit in order to lose belly fat. How much protein do you need when cutting? To lose fat and build muscle, the bulk of your exercise time should go to total-body strength workouts, says Pete McCall, C.S.C.S., a personal trainer and author of Smarter Workouts. Protein also does a better job at filling you up than carbohydrate or fat [7]. Do you know where most of the rest of it is? You read that right. In order to burn fat and maintain muscle optimally, make sure to consume between 0.8-1 gram of protein per pound of body weight daily. In fact, calorie intake dropped by an average of 441 calories per day. 2 Build muscle with strength training. Cut back on carbs — especially refined carbs Reducing your carb intake can be very beneficial for losing fat, including abdominal fat. Alongside the diet, the men also trained hard six days a week, lifting weights and doing intervals, as well as various other forms of intense exercise. In most cases, you can lose fat without losing muscle. 1.375 = light activity (light exercise 1-3 days a week) If you’re willing to work hard and push yourself, a full-body workout performed twice every seven days will, at the very least, be enough to maintain the muscle you have at the moment. Can You Lose Stomach Fat Without Losing Total Body Fat?. Tip #1: Keep The Size Of Your Calorie Deficit On The Moderate Side. In other words, take a group of obese individuals with 40-50% body fat, put them on a severely restrictive diet, and get them to lift weights three times a week. Building quality muscle certainly requires a good deal of hard work and patience (not to mention that it happens a lot more slowly than fat loss does), so it’s understandable why you might be concerned about this. If your calorie deficit is too small, you’ll experience a slower rate of fat loss and a longer diet. But a nutrition and exercise program based on these three simple rules will work for most people. However, the source of that lost weight was very different: In a similar study that compared diet plus weight training, diet plus cardio, or diet alone, all three groups lost roughly the same amount of fat [4]. You’ll see stored carbohydrate in the form of glycogen, fat stored both in and between muscle fibers, as well as water. 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. One group jogged, walked, or cycled four times each week. Don’t forget about fat intake either, as dietary fat plays a key role in keeping testosterone levels elevated and also prevents negative effects on mood and appetite which may impact your training performance. Always remember that you cannot “spot reduce” fat loss from specific areas of your body by training those areas with weights. However, for most people most of the time, four days of hard weight training each week is plenty. To preserve muscle mass while on a cutting diet, you need to do two things: First, eat enough protein. When it comes to cutting the fat while keeping the muscle, protein plays a couple of very important roles. Fortunately, losing fat without losing muscle is actually quite straightforward, and in this post I’ll be outlining the few simple steps you’ll need to follow in order to accomplish exactly that. Second, do some form of weight training between 2 and 4 times a week. Frequent physical activity helps get rid of fat. To get all the details of structuring an optimal program that will help you lose fat at your maximum potential and achieve a defined, head-turning body (including step-by-step workouts, meal plans and supplement guides), make sure to check out my interactive video presentation below…. Combine all three, and you have the recipe for losing fat without losing muscle. And now it’s time to implement a cutting phase to strip off the excess fat and carve out that lean, defined physique you’ve been working towards. This means your daily calorie intake would be 2000 calories per day (2500 – 500 = 2000). First, calculate your basal metabolic rate (number of calories burned at rest): BMR = 370 + (21.6 x Lean Mass in kilograms). Curls do not burn fat off your biceps… bench presses do not burn fat off your chest… and rows do not burn fat off your back…. To lose weight at a safe, quick rate of 1 to 2 pounds per week and tone your thighs without … Keeping your reps within the standard hypertrophy range of 5-12 per set. In any case, 0.8-1 gram of protein per pound of body weight daily is what I’d recommend aiming for. In other words, every day you burn 500 calories more than you get from your diet. TheHealthSite.com Fitness trainer Arnav Sarkar answers a query of a man who bulked up, but now wants to lose … How do you adjust your diet and training program in such a way so that your body is less likely to burn muscle tissue and more likely to burn body fat? And this is achieved using the exact same principles you were using during your bulking phase. They ’ ll be able to go from “ lean ” to “ very lean, they. And you have a large amount of weight training plan know. ” by training those areas with weights pound your! Comes to cutting the fat while retaining muscle is stuff you probably already... 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