Fat Loss Without Muscle Loss – How to Burn Fat Not Muscles?

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Here, we discuss one of the biggest fitness challenges that many come across and that is how to lose fat without losing muscle. Fat loss without muscle loss is probably among the most popular exercise and fitness questions out there and for a reason. If you have been wondering is it possible to lose fat while at the same time you do not lose muscle, you will be happy to learn that it is possible. Some people can even lose fat and gain muscle, but this is mainly possible in people who are overweight.

Either way, fat loss without muscle loss is possible especially if you are struggling with a large amount of fat and even if you are not for as long as you follow several crucial steps. But before get there, it should be noted that fat loss happens differently in two different people based on their dieting habits and their exercise habits. In other words, your fat loss is always heavily dictated and influenced by these two things that you, fortunately, have under your control.

Other things that influence your fat loss include your genetics which you do not control and your basal metabolic rate and your metabolism which you can boost by those two previously mentioned things. In the end, it all comes down to what you consume, the type of workout sessions, and the exercises you do. This leads us to powerful tricks and tips which will help your fat loss without muscle loss journey.

Weight Loss vs Fat Loss

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Many people who are trying to lose fat confuse fat loss with weight loss and these two are not the same thing even though you may think so. When people are discussing weight loss, they mainly think of fat loss.

It is possible to lose fat without losing weight or without seeing any change in your weight. This is exactly what happens in your body when you gain muscle while at the same time you lose body fat.

Many people actually gain weight while exercising regularly and dieting and this happens when the body tends to store more glycogen to provide fuel for exercise sessions. Glycogen is stored in water and it binds with water molecules before it fuels the muscle.

Since water adds to your weight, you may notice that you are gaining weight despite being physically active and despite consuming nutritious, healthy foods.

The bottom line is that weight loss and fat loss are two very different things that should not be confused. When you lose weight, the weight loss comes from both fat and muscle while fat loss comes from only fat.

The main goal of weight loss when you are an already lean person is a fat loss so that you preserving as much muscle as possible. This leads us to one of the major keys to fat loss without muscle loss which is creating a calorie deficit.

The Importance of Creating a Calorie Deficit

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When you consume fewer calories daily than you burn, you create an energy or calorie deficit. A calorie deficit is required to shed excess pounds and any weight loss journey depends on a created calorie deficit.

For weight loss, it all comes down to what you are consuming and how many calories you burn daily.

On the other hand, when you consume more calories than your body needs to maintain your current weight, those extra calories get stored as fat.

Naturally, to get rid of extra fat, you must create a calorie deficit. Once here, your body uses fuel or energy from its fat stores, and you end up losing fat. This is one of the major steps to take to enjoy fat loss without muscle loss, to create a calorie deficit by consuming fewer calories than your body burns daily.

To do so, you focus on regular physical activity and you consume healthy foods. You must stay physically active, or you will lose both fat and muscle and this is not what you want.

Stay Physically Active

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As already mentioned in the previous section, you focus on creating a calorie deficit which means you consume fewer calories than your body needs to maintain your current weight.

In other words, you burn more calories than you consume. Regular physical activity will kickstart your fat loss progress and help you maintain muscle.

Without exercise, you will lose both muscle and fat, so make sure you have a workout plan devised that works for you.

It is extremely important that you focus on maintaining muscle if your goal is a fat loss without muscle loss. You do so by finding exercises and workout sessions that fit your fitness level and your exercising preferences.

It is important to stay physically active and any activity of this kind will work for as long as you can keep going. You can start lifting weights if this is something you enjoy. You can engage in cardio exercises such as hiking, jogging, walking, dancing, or something else.

You can combine cardio exercise with resistance training or bodyweight exercises. There are no limitations to what you can do to enjoy fat loss without muscle loss. However, no matter which route you take, make sure you give your body enough time to fully recover between your exercise sessions.

This is extremely important as you want to restore your energy, rest, and recover before you put your body through another intense exercise routine. It is also extremely important that you get enough sleep every day to stay energized and ready for upcoming workout sessions.

Embrace a Healthy, Nutritious Dieting Plan

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To boost your fat loss progress without muscle loss, you have to embrace a nutritious, healthy dieting plan that will include fewer fat sources and more protein.

Regular physical activity is a must for fat loss and the same goes for consuming healthy, nutritious foods.

According to numerous studies conducted on the topic, regular physical activity of any kind combined with endurance and resistance training delivers amazing fat loss results especially when you embrace a healthy dieting plan.

Therefore, make sure you modify your dieting plan to include less unhealthy fats and more protein. Eating healthy means that you consume the right amount of carbohydrates, fats, and protein daily.

Make sure that you track your daily calorie intake and that you create a calorie deficit which will boost your fat loss progress while retaining muscles. In other words, make sure you choose your dieting plan wisely.

No matter your dieting preferences, to enjoy fat loss without muscle loss, you have to choose a dieting plan packed with lean protein from animal or plant sources. Make sure that you reduce your intake of processed sugars and other empty calories and make sure you limit your consumption of unhealthy fats. While these are all super important details, the most important thing is making sure that you consume enough protein.

Fat loss without muscle loss basically comes down to consuming the right amount of protein. You want to get around one gram of lean protein per pound of your current weight. If you go over this range, you are more likely to add fat instead of losing it and this goes for overeating any other macronutrient.

To conclude, for fat loss without muscle loss, you embrace a healthy, protein-packed diet and you engage in a regular physical activity which can be resistance training, cardio training, or anything else which will engage your muscle.

As you do so, make sure you do not overly restrict your daily calorie consumption, avoid intense cardio exercise, and always give your body time to recover before you exercise again. In the end, it all comes down to balancing and maintaining to enjoy long-term results and this applies to all points mentioned above.

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