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09.04.2016
When we’re just talking about weight loss, it all boils down to maintaining a negative energy balance. Hell, if you really want to speed things up, severely restrict your food intake as well and you could drop as much as 5 pounds per week for the first few weeks at least.
You see, when the goal isn’t to merely weigh less but to have a lower body fat percentage with all the muscle you currently have (or more), getting the majority of your calories from junk carbs and fats and starving yourself will no longer cut it.
So then, let’s get to the details on how to lose body fat and not muscle, starting first with the all-important calorie deficit.
Use this workout and flexible dieting program to lose up to 10 pounds of fat and build muscle in just 30 days…without starving yourself or living in the gym. As mentioned earlier and discussed in much detail in my other weight loss articles, losing fat requires that you consume less energy than you expend.
Calorie restriction is a double-edged sword, however because while it will always reduce fat mass, it can also reduce lean mass if you don’t go about it correctly. A 140-pound woman exercising 3-5 times per week will burn approximately 1,600-1,700 calories per day. If such a woman ate less than, ~1,100 calories per day for a week or two, she would be entering the problem area.
A 200-pound man exercising 3-5 times per week will burn approximately 2,500-2,600 calories per day. Anything less than ~1,900 calories per day would be under-eating for such a man. It’s worth noting, however, that these guidelines can be stretched by the severely overweight and obese.
If you’re not sure how to even work out a proper calorie deficit, check this out article of mine on meal planning. I’ve found this to be very true, not only with my body, but with the thousands of people i’ve worked with. This is especially true if you’re new to weightlifting as you can actually expect to gain some muscle while losing fat, which further throws off your scale results. Many people equate cardio with weight loss, and figure the more they do, the more weight they lose. While cardio does help burn calories and thus fat, and while doing more will result in more calories burned, it’s a big mistake to do an excessive amount of cardio while dieting to lose weight. We experience overtraining in several ways: “burnout,” general fatigue, depression, decreased immunity, and more. Well, research has shown that intense, prolonged endurance training is a particularly effective way to induce overtraining. Intense, prolonged endurance training is a particularly effective way to induce overtraining. You’re more likely to experience excessive metabolic slowdown, which can persist long after weight loss is stopped. These reductions in metabolic rate are one of the things that makes it hard for many people to maintain their new weight after losing a significant amount of fat. Because their metabolisms have slowed down, and sometimes by quite a bit, they can no longer eat as much as they were used to eating before dieting without gaining weight.
This negative “metabolic adaption,” as it’s known, is accelerated by doing excessive amounts of exercise, and particularly cardio, when you’re in a caloric deficit. So, while cardio is an effective tool for aiding weight loss, doing a lot of long-duration, steady-state cardio is not the best way of going about it. Much better is to focus on “high-intensity interval training,” which has you perform shorter, higher-intensity exercise. It’s not only more effective than steady-state cardio for losing fat, but also for preserving muscle. Personally, I never do more than 4, 25-minute sessions of HIIT per week when I’m in a caloric restriction, and I usually keep it to 3. You see, depending on how you eat, train, rest, and supplement, building muscle and losing fat can be incredibly simple or seemingly impossible. I've also learned a lot about what DOES work, and I wrote Bigger Leaner Stronger and Thinner Leaner Stronger to teach you EVERYTHING you need to know to build the body you've always wanted. I'm Mike and I'm the creator of Muscle for Life and Legion Athletics, and I believe that EVERYONE can achieve the body of their dreams. If you like what I have to say, sign up for my free newsletter and every week I'll send you awesome, science-based health and fitness tips, delicious "diet-friendly" recipes, motivational musings, and more.
I totally agree – the goal should to lose body fat while maintaining (or building) muscle. Almost every woman who comes to me asking for weight loss advice equates long steady-state cardio sessions with weight loss. Currently 165 lbs at 9-10% bodyfat, and I would say I’m about as big as I would like to be.
By the way, when I do get around to cutting, should the daily deficit be the same every day (and how much would you recommend for a quicker and more muscle-preserving cut), or instead do something like have a 500 calorie deficit on non-lifting days and a 300 calorie deficit on lifting days?
The bad: I drink about every 10-14 days, get very bored with cardio, and never say no to pizza, but have a knack for staying on my caloric goal. People often turn to “miracle” supplements when they do not know how to lose body fat fast, but this is not the answer and could actually cause more damage than good – especially to your wallet.
Regular cardiovascular training might sound like the type of thing you need, but it will only get you so far. If you are desperate to lose weight, then you need to start at the very basics, which is proper dieting and food consumption.
There are low carb diets available that help burn fat as well, but it is more advanced and should not be performed for longer than 2 months.Protein is the building blocks of life and needed for all sorts of chemical reactions taking place within your body.
You can find this in all sorts of different supplements and foods, and the best thing to do is consume both.
Dietary fats are necessary for all people – especially those burning fat rapidly or the ones on a low carb diet.
You have to consider what types of fats are good or bad prior to sticking that particular food into your diet. The turbulence training programs is becoming one of the top methods used to lose body fat fast. The strength training portion comes from you using various types of equipment to get your muscles the resistance they require. Then for the cardio portion, you are performing these exercises at higher rates and differentiating intervals. One of the newest researches to come out of the wood works is that non-organic foods are a lot worse than what we thought.
Besides that, Canadian researchers have concluded that pesticides also cause excessive weight gain since they are stored within your fat cells. Yes, room temperature water is better for quick digestion during training, but cold water is great for non-training hours.
Water is a necessity for healthy living, and the overall amount you should consume is two ounces per pound of body weight.
If you are still seeking more ideas on how to lose body fat quickly, then take a look at your sleep cycle. These are all the tips you need, and best ways to lose body fat  fast and how to lose body fat and gain muscle.
One thing we all make mistakes is that we all want to lose weight rather than thinking of losing fat. Whether its for a upcoming occasion or an wedding event we all want to look charming and beautiful on those tuxedos and wedding gowns respectively. For that losing an ounce of fat as a supplement for an ounce of new muscle will be the best bet one can desire in life in order to be at the same body weight.
However the main obstacle is that we all don’t know what workouts to focus on. Extreme workouts like cardio exercises that emphasize fat burning while allowing for some strength training sessions is the one that we all need to focus as we progress. That’s totally okay for humans as we all want to get those slim looks that celebrities have. Most of us don’t care how much muscle we all will lose with an improper “weight loss” diet. This goes without saying when your goal isn’t just merely to weigh less but to lower body fat percentage, getting just little calories from junk foods and keeping yourself in starvation for weeks isn’t  going to work these days. If a 140 pound woman exercises 3-5 times per week and burns 1500-1700 calories per day, and if that women ate anything less than 1100 calories per day for a week – she is totally into deficit zone. So what will you prefer more to keep your body in deficit and accept all kinds of severe health issues or you want to choose a proper diet strategy to boost fat loss. So to minimize this problem your intake of protein and healthy fat such as omega 3s and 6s are very much compulsory.
There are many weight loss eBooks and programs that you can follow to get idea of strength training exercises.


Well in this case many people think that if they do more cardio exercises they will lose more weight. According to the American Council on Exercise, doing short interval training burns more fat than normal cardio exercises. Just to let you know interval training means combining high and low intensity cardio together to get best of both worlds. Low intensity cardio like running, biking, swimming, or even on workout machinery can be beneficial. Whether you’re trying to lose weight quickly or you just want to get into those tight jeans from your college days, it is totally normal for anyone to think about losing weight. But the main constrain is that no one knows what will happen if you increase consumption of sufficient amount of calories per day whether by 100 or 500. It takes some trial and error to find the right number of calories to stay lean as the body only makes about one half pound of muscle per week.
Most people are able to multiply their weight (in pounds) by 13 to find a good calorie estimate, but if you are obese then you might consider to multiply by 10. The quicker you find how much you have to consume, the easier it will become for you to lose fat. Effectively eating protein and carb within 30 mins of workout helps restore amino acids and carbs in muscles- thus helping you to stand up for the next workout.
After your workout by sweating replace lost fluids by consuming 14-26 ounces of fluid for every pound lost. What goes behind the scene is that high levels of cortisol interferes with testosterone and growth hormone, which reduces muscle grow and leads to increase in body fat percentage. The more you keep track of what you eat, the more it will increase awareness that will help you to stay accountable and make better food choices.
Drinking lots of water is a known concept,  but what is calorie drink. Well it’s just a modified version of protein shakes. If you've been following our website and Facebook page for a while, you know just how awesome the Paleo diet can be. On the other hand, If you carry a lot of body fat, then it’s a good idea to use either your lean mass or your desired weight instead of total body weight. There’s a collection of Paleo recipes from the folks over at Paleo Grubs that is catching on in a big way. A lack of training with heavy stuff is the number one mistake people make when trying to lose weight. This is why it is of utmost importance that when we are trying to get lean we always continue to, or begin to, train hard with resistance. In the real world though we may not be looking like this or the female equivalent at the end of our endeavours, but one thing is for sure, we can lose weight without losing whatever muscle we have built up so far.
And there are plenty of reasons why we should get lean in the first place, before we carry on our training to build up our muscular size.
The point is that whatever our results so far from our training lots of us would rather show off what we have rather than it all be hidden under a layer of fat. The absolute best thing to do when dieting down to a lower bodyweight is to still continually strive to get stronger and build more muscle. The reality is that when cutting calories and trying to look our best, then we should carry on training just like we always have.
Cutting calories can get you most of the way to the bodyfat you want to be at, and although you may need to add in a some ways to boost your metabolim, and keep the furnace running fast, you shouldn’t do that at the expense of having the enrgy to train hard just like you always have. The best exercise to lose weight, and keep your sanity and your energy levels high, is simply a good walk every morning. But if we are on a sensible diet, cycling carbs and following the Lean Ape Blueprint, then you will be amazed at how little your calorie restriction effects your training.
Carry on training hard and you should find that at the very least you can maintain your strength levels. If you cannot at least maintain your strength levels in your workouts when you are dieting then you may simply be cutting the calories too extremely. Done slowly and sensibly it willl mean that you uncover all that you have worked so hard to achieve. We may not all have a ton of muscle at the moment anyway, some of us are simply born to be hardgainers, so it is even more important that we strive to keep all the muscle that we possibly can. I’m finding it very difficult to talk myself out of extensive cardio while working on getting back into shape.
The thing is that if the cardio eats into your muscle recovery time then how will the muscles grow? A lot of people swear by HIIT for health and calorie burning, so it may be worth looking into.
That is, we want to reduce our total amount of body fat without reducing our total amount of lean mass. A calorie is no longer a calorie because some types of calories are now much more important than others. Research has shown that the more body fat you have, the larger of a calorie deficit you can maintain without having to worry about excessive muscle loss. If it drops too low (below 1 gram per pound of body weight, in my experience), strength and muscle loss is accelerated. That depends on your lifestyle and ultimate goal, but even one or two days per week is enough to make sure you lose body fat and not muscle.
I do my best to explain to them that a lot of steady-state cardio isn’t the best approach, and to do strength training and HIIT instead.
To get to 6-7% bodyfat but still have decent size and strength (I’ve done body-recomp cutting before and gotten to around 8% but looked more skinny fat than ripped), should I bulk by eating 10% more calories for 1-2 weeks until I get bigger than I would like to be, then cut to 6-7% and maintain? When is the projected launch date, and should I just maintain my shape until I can get the proper cutting strategy from your book? Regarding the midsection, are you looking for motivation or tips for getting rid of belly fat? Do I simply need to up the training and be patient or are there certain guidelines you’ve given your trainees to help with belly fat?
You want something that will cause an impact on your body fat and shred the pounds away while also creating lean muscle gains. Research has shown that regular cardio damages muscle tissues, ligaments, and tendons far more than strength training, plus it is boring and takes up a lot of your precious time. The primary reason this nutrient is so popular is for its use to recover damaged muscle tissue, which then leads to growth of lean muscle mass. Foods rich in protein tend to digest slower than the whey protein you find in powdered form since they have not be processed for that reason. A low carb diet means that your body has less energy coming from carbohydrates, so your body uses fat in place of it for energy.
For example, avocados contain plenty of healthy fats, while a franchise cheeseburger contains little of the healthy fats found in beef. The common cardio workout just is not going to cut it, so you should turn your sights onto something containing both cardio and strength training together. For example, you have barbell squats, kettlebell swings, and cable pull downs in a program revolving around turbulence training. You are not supposed to stack on heavy weight amounts since you do the exercise for long duration’s opposed to 5 repetitions.
Studies show that the fruits and vegetables you eat that are non-organic contain high amounts of pesticides, which include carcinogens – the cancer causing ingredients you really do not want to consume. The recommendation is to drink 6 cups of cold water in order to speed up your resting metabolism, which means that your body is going to burn more fat throughout the day. You should be sleeping at least 7 hours a day in order to prevent stress from over coming your body, and this is stress that you most likely never even knew was there. Always seek medical advice if you have had any medical conditions prior to participating in intense workouts such as the turbulence training program.
Well researchers has concluded that the most effective way to build lean muscle is through strength training. He's basically focused to make this universe a better place with fit and healthy lifestyle.
With this book you'll learn what is Paleo Diet, what are the benefits you'll get if you indulging yourself into paleo lifestyle and much much more.


People who wants to retain back their muscle may need to increase their protein intake when they are losing fat. A lot of us have been working out with weights, or using bodyweight training programs for some time, and there always comes a point when we want to finally reveal what we have built after all our hard work.
And if we want to achieve something like this then we would have to be extremely dedicated and focused. But we freak out about losing our gains as we switch to a calorie deficit to get the bodyfat percentage we want. Losing fat is so much down to diet that there really is little point in killing yourself with additional cardio and the like unless you really enjoy it. Recovery is still as important as ever, and if we want to keep our muscle mass then we need to try to stay as strong as ever.
Slow and steady wins the race over the long term, and the results will last a lot better too.
The lean look is more and more popular than ever, but we don’t want to end up kidding ourselves about what we look like, when we are simply skinny really. Which means hard and brief.  And strive to get as strong as you can while you eat less food. 45 mins of cardio is not going to burn much fat, a few short hill sprints totalling a couple of minutes will probably do more for you on that front, and keep you burning fat for longer afterwards too. If you do cardio I would at least save it for just days that you train on, always emphasising the weights training over anything else. I’m a 30 year old former college athlete so I know what its like to be healthy and fit. Before beginning a new exercise regime or diet plan please consult with your own physician.
I’ve lost two pounds in five weeks, but reduced my fat percentage by 3 percentage points. I know this isn’t as good as intervals but I enjoy this way, though one of my runs would be an interval run of about 45 mins to an hour. Far as body type, I think I’m going for the type of physique that you have or similar to a typical wide receiver in the NFL. Below are 5 tips on how to lose body fat fast without the need of starvation and plain old cardio. Sadly there is no such miracle pill, and every supplement for weight loss is just that – something that supplements a proper dieting program. Carbs are your primary energy source, which you need a decent amount of in order to produce sufficient energy amounts for intense training. Knowing how to lose body fat without losing muscle and knowing how to lose body fat and gain muscle is very important if you want to be very healthy and stay fit.
Sleep deprivation has shown to cause weight gain through stress and depression, but do not over sleep either because it to causes weight gain to occur. Eat plenty of nutritious foods, drink water, and sleep soundly in order to accomplish your fat loss goals and see the body you have always wanted to in the mirror.
Like “how to lose body fat for women over 40 ?“, “how to lose body fat without gaining muscle ?“, or even “how to lose body fat percentage for women ?“…. Like going for 60 mins workout in the morning and then do low intensive workouts like cycling or swimming in the evening.
As a high protein diet makes it easy for our body to prevent muscle loss that usually happens when opting for dieting.
Sure, you can lose the weight relatively easily, but the problem is that you look pretty awful when your scrawny frame is revealed in the mirror. But we want to reveal our killer bodies in a way that stops us losing our muscle as we diet down to a good low bodyfat percentage.
As we lose weight then there is no doubt that energy levels lower somewhat, less fuel means less energy to some degree.
Rather than rush it then dieting down over 3 months or so to that new low bodyfat percentage would be a much more sensible approach to take. In that way the results will come nice and steadily, and the end result may even be that you are stronger at the end of your period of leaning out than you were at the beginning.
After graduating and entering the workforce I kept eating like I wad working out everyday and balooned from 220 pounds to 360 in about 8 years.
Fitness is fun again and my strength gains are a good motivator and now I want to attack the midsection as a project.
So when people say they are going on a ‘diet’ to lose weight they don’t necessarily lose fat at the end of it.
If I’m still lifting at a high intensity level with heavy weight will my 30-45 minutes of cardio a day still result in muscle loss? But then, I can’t think of anything worse than jogging and the like so I may be biased ?? But really it just comes down to calories in and lowering that a lot gives the best results.
My other question is should I do any of my runs fasted, I would be taking a bcaa supplement before hand.
But this whole not losing muscle while on a diet is important only for those who want to build muscle right?
I just started IFing 2 weeks ago and love it (researching IF is how i stumbled upon your site) But looking good isn’t my number 1 goal. My blood pressure did get into the pre-hypertension area and my resting heart rate was absurdly high.
Some fuels are used more than others depending on what you eat, when, and how much you eat, your hydration levels and your physical activities. Add on those environmental factors, hormones, and genetics and so on.Ultimately what you want to achieve is make your body more efficient in using fat and maximise those results. Remember, there is no such body, to my knowledge at least, which will selectively burn only fat at any one time.The 2 main ways to maximise the fat you burn and spare the muscle is through diet and exercise. DietAvoid very low calorie dietsWith very low calorie diets the body goes into a starvation mode. Although you will lose some fat in the process, along with glycogen and water, your body will lose muscle mass as well.
Moreover, your metabolism will slow down eventually which also slow down the weight you lose.
Very low calorie diets are not recommended for long periods as they can have negative effects to health.In general it is recommended that calorie consumption does not fall lower than 1000-1200kcal per day. With eating protein quality also matters not just quantity so aim for foods which contain most essential amino acids (the building blocks of protein). The downside; studies also suggest that people on high protein diets tend to show decreased in exercise performance. However, some argue that these studies tend to look at the first 2 weeks of the diet and at the long run they actually improve performance.
In very simple words your body will prefer to use protein to drive some processes in place of fat. However, if you do have enough sugar in your stores then your body will use it.It may not sound as a fat burning maximizer this one but it does help in sparing your muscles. This may sound as it contradicts the above, however by saying delay your breakfast I don’t mean skip it all together or wait a couple of hours.
It is more like the range of 30-45min.What you don’t want to do is starve your body and actually have the opposite results by stressing it out.
ExerciseCut down on cardioIt is a common belief that medium intensity cardio exercise is the ‘fat burning’ paradise of exercise. With this in mind most people tend to hit the treadmill, the elliptical machine or the bikes and spend hours upon hours on them.
Apart from the short term effects the fat burning benefits of resistance exercise can be long term. In other words your body can burn more calories.Given that you follow a balanced healthy diet the fat will come off.



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