How To Lose Fat Not Muscle

If you’re wondering how to lose fat not muscle, then you’ll want to read this article because I’ll share with you three tips to make sure you’re burning the maximum amount of fat possible… without… sacrificing your hard earned muscle!

First you’ll want to tell your body to “keep the muscle I have!” (maybe even give it the signal to build more), next you’ll do a “special” form of cardio to burn more fat than regular cardio… and finally I’ll give you some dietary guidelines to help you hang onto lean muscle while shedding the fat.

1. Strength Train To Save Your Muscle (and Build Some).

When you start to attempt to lose fat by way of dieting and increasing your activity levels, your body will want to drop some weight… what it drops (muscle or fat) depends on what types of stress you put on it.

Here’s the deal: if you do strength training your body will get the hint that it needs to keep your muscle mass in order to adapt to the demands you put on it through strength training… and burn your fat instead.

This study proves it: Effects of Resistance vs. Aerobic Training Combined With an 800 Calorie Liquid Diet on Lean Body Mass and Resting Metabolic Rate. It followed a group of men and women on a 800 calorie diet and only 80 grams of protein per day for 12 weeks. The group that did some form of strength training 3 times per week, did not lose any lean muscle mass.

So if you want to preserve the maximum amount of muscle mass while trying to lose fat, don’t forget to keep up with your strength training.

2. Do Interval Training NOT “regular” Cardio

A lot of people think of spending 45 minutes to an hour, or two, cycling, running on a treadmill, or some other such exercise when they think of “cardio”. STOP IT!

You don’t need to do that type of aerobic training to lose fat, because often you’ll be telling your body to burn your muscle mass for fuel too. Just look at a marathon runner… and compare their physique to an olympic sprinter… which would you rather look like?

Do interval training to lose fat instead, and you’ll also preserve that hard-earned muscle.

3. Eat Less…

Of course, you’ll need to eat less total calories all day in order to lose fat. But here’s the thing: if you’re eating clean like I recommend you can actually feel like you’re stuffing yourself and still be eating “low calorie”.

Why? Because most clean food is not very calorie dense. You’d have to eat your weight in salads for example in order to gain fat. You’d have to eat a whole chicken almost to get too many protein calories.

If you eat the way I recommend, you’ll be focusing on clean, organic foods which don’t promote a high insulin response (low GI index)… high in protein (with a corresponding high Thermic effect meaning your body will use more calories to digest them)… and finally, if you take up intermittent fasting — you can eat almost all you want in one sitting and still lose weight (because you’re only eating for a few hours out of the day).

Cut out sodas, don’t drink anything but water, coffee or tea and you’ll effortlessly cut calories from your diet and start losing fat.

And if you follow the other two tips in this article it will be easy for you to lose fat not muscle.

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