How To Lose Fat Without Losing Muscle (4 Simple Tips)

How To Lose Fat Without Losing Muscle (4 Simple Tips)


Hey, guys. Sean Naelwanyj here at www.SeanNal.com-www.BodyTransformationTruth.com
and in this video here I’m going to I want to give you the few pretty simple tips that
you need in order to prevent muscles loss and to maintain your gains while you’re
a cutting phase and while you’re focusing on losing fat. Building muscle does take a
lot of hard work and patience, muscle growth happens a lot more slowly than fat loss does
and so it’s understandable that people are concern about this. In reality though it’s
actually pretty simple, there’s only a few basic things to keep in mind here and if you
follow them then you likely won’t lose much muscle if any at all. Especially if you’re
a beginner, in which case you might actually be able to re-comp to gain some muscle while
you’re losing fat. So basically you have the training side and you have a nutrition
side. So let’s start off with the training side and the main thing here to keep in mind,
if you want to burn fat and maintain muscle, is just to make sure that your basic weight
training approach remains the same as it was when you were trying to gain muscle. You can
reduce the overall volumes slightly but what you don’t want to do is make the very common
mistake of switching to a lighter weight-higher rep program. A lot of people do this thing
thinking that it somehow improves fat loss or that it brings out more definition in their
muscles, but this is, of course, completely false. You can’t spot-reduce fat loss from
specific areas of your body and going with light weight-high rep sets, it isn’t doing
anything other than weakening the overall stimulus of your training. If you really want
to lose fat and maintain muscle then you need to continue training hard, training heavy
and striving for progressive overload to make sure your body is receiving a strong enough
stimulus to hold on to its existing muscle while being in a deficit, and on top of that
don’t start reducing you rest time in-between sets as a way to try and burn more calories.
Your diet and your cardio is going to take care of the calorie burning aspect and you’re
only goal in the weight room should be to provide your body with the most powerful stimulus
that you can, so that it has the proper incentive to hold on to its muscle and you do that by
training with the same basic principles that you were using when you were trying to gain
muscle. So that’s mean training within a rep or two of failure on your sets and staying
within that basic hypertrophy rep range of about five to twelve reps per set. The other
thing to keep in mind on the training side is to not go overboard on cardio. I always
recommend performing some cardio whether you’re bulking or cutting, because it does have a
variety of physical and mental benefits outside of just burning calories, but you definitely
don’t need to be performing marathon cardio sessions, you don’t need to be doing cardio
every day, just start off with a moderate amounts. Two to three sessions per week in
combination with weight training is a good starting point and ideally tried to space
it away from your weight training workouts if you can. So either cardio on the morning
and weight training at nights, weight training in the morning and cardio at night or just
flip them on separate days altogether, and if you really want to combine them because
you have a very busy schedule or you just want to be as time efficient as possible then
always do it post workout, don’t do cardio before your weight training workouts. Weight
training should always take precedence over cardio if you’re trying to maximize muscle
retention and you don’t want to pre-fatigue yourself prior to weight training as a result
of doing cardio. One final point here is that the amount of cardio that you do also depends
on what your lifestyle is like outside of the gym. If you work a physically active job
or you have other physically demanding hobbies that you do then you may need a very little
additional cardio if any at all. So that’s the training side, and then after that we
have the nutritional side. The first thing here is to stick with a moderate calories
surplus and to focus on losing fat at a gradual pace, and usually that one to two pound per
week guideline is a good overall rate for most people, unless you’re significantly
over weight, in which case you can go a bit faster than that. Larger more aggressive calorie
deficits are okay in the short term but most people won’t be able to stick to them for
very long, their training performance will start to suffer, mood and energy levels will
go down and your chance of losing muscle will increase as a result. So in most cases I’d
say just go with a standard 500 calorie below maintenance deficit to start off with and
take things at the more gradual pace because that way you will feel better, you’ll get
better workouts, your chance of sticking to your fat loss guide will hugely increased
and of course you will be more likely to retain the majority of your muscle. Aside from basic
calorie intake, you want to make sure that you’re getting a sufficient amount of daily
protein and fat. That’s usually pretty easy to do with some proper planning. So anywhere
from 0.8 to 1.0 gram of protein per pound of body weight daily that’s likely going
to be enough to lose fat while maintaining muscle, and if you just want to be fully on
the safe side then just go with 1.0 gram per pound of body weight because it’s not going
to harm you and it basically guarantees that you’re getting enough protein. When it comes
to fat you want to make sure that you’re getting enough of that, so that your testosterone
levels and your mood remain elevated and a good figure for that is to get around 25%
of your total daily calories from fat. I would say that 20% is the minimum, I wouldn’t
recommend going below 20% for any extended period of time. Those are really all the main
point that you need to know if your goal is to burn fat and maintain muscle effectively.
Pretty simple stuff, and if you do want to get all the details with everything laid out
in step-by-step format, including all the workouts and meal plans that you can follow,
then you can grab my Body Transformation Blueprint by clicking here, or by heading over to www.BodyTransformationTruth.com
using the link in the description box. Thanks for watching, guys. Make sure to follow me
on social media here if you aren’t already. The official website is www.SeanNal.com and
feel free to like the video, share it and leave a comment if you found the information
helpful. Talk to you guys again soon.

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