How to lose weight without losing muscle
How to lose weight without losing muscle 💪🏼
When it comes to losing weight, unless you're a beginner, muscle loss is inevitable.
However, it's really not as noticeable as you think, so you don't have to worry about becoming a twig as long as you have enough muscle.
If you want to lose weight, but you're too scared of losing muscle, then here's what to do to minimise as much muscle loss as possible!
👉🏼 High protein intake
A high protein intake will help you maintain muscle, keep you fuller, and help you lose weight as well. Most people will have around 0.7-1g of protein per lb of body weight, but I personally like to have mine around 1.2-1.5g per lb of body weight. This is just preference, but the benefit of a much higher protein intake during weight loss is that protein is the most satiating food source, and when it comes to a succesful fat loss phase, managing that hunger is key!
As for fats and carbs, I'll have 50-60 fats and dump the rest in carbs to fuel my workouts.
👉🏼 High training intensity
Keep training the exact same as you normally would. Keep training with high intensity, and keep trying to progress. The biggest mistake I made when I did my very first cut, was strip all the weight back and trained with very little intensity. If you can maintain your strength on a cut, then you should maintain a lot of that muscle.
👉🏼 Reset
Depending on how aggressive your cut is, don't cut for too long. Give your body a 2-4 week break. The most you'll gain is probably 1kg as long as your nutrition is on track. But taking a break will help reset your metabolism, refuel your body for training, and also gives you a mental break from cutting as well. And when you finally go back into a deficit, your weight loss should continue!
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