How to maintain muscle while losing fat? 1. Eat enough protein From a nutrit…

How to maintain muscle while losing fat?

1. Eat enough protein

From a nutrition point of view losing fat without losing muscle is all about eating enough protein.

2. Maintain strength levels

The primary training stimulus for maintaining muscle is to maintain your strength.

If you can bench 60kg for 3 sets of 8 your primary focus at the end of the fat loss phase is to maintain this or be as close to this as possible

3. Reduce training volume and or frequency

A calorie deficit is really just an energy deficit while this is great (and required) for losing any sort of bodyfat your training can suffer.

Balance this out by reducing the amount of sets/ exercises your doing or reduce the frequency of your training (how much you are actually doing it)

4. Don’t reduce calories to much

A large deficit can lead to your metabolism slowing down, hormonal issues, hunger, mood and sleep can be effected. Another downside can be poor recovery and training performance.

Reducing the calories by too much can lead to strength and muscle loss.

5. Take diet breaks

There is so many benefits to taking a diet break both physically and mentally. Depending on the type of diet you are following this can be beneficial.


How to maintain muscle while losing fat?

1. Eat enough protein

From a nutrition point of view losing fat without losing muscle is all about eating enough protein.

2. Maintain strength levels

The primary training stimulus for maintaining muscle is to maintain your strength.

If you can bench 60kg for 3 sets of 8 your primary focus at the end of the fat loss phase is to maintain this or be as close to this as possible

3. Reduce training volume and or frequency

A calorie deficit is really just an energy deficit while this is great (and required) for losing any sort of bodyfat your training can suffer.

Balance this out by reducing the amount of sets/ exercises your doing or reduce the frequency of your training (how much you are actually doing it)

4. Don’t reduce calories to much

A large deficit can lead to your metabolism slowing down, hormonal issues, hunger, mood and sleep can be effected. Another downside can be poor recovery and training performance.

Reducing the calories by too much can lead to strength and muscle loss.

5. Take diet breaks

There is so many benefits to taking a diet break both physically and mentally. Depending on the type of diet you are following this can be beneficial.

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