how do i lose stomach fat without losing muscle

First, make sure you’re doing some form of resistance training somewhere between 2 and 4 times a week. How much weight training should you be doing? This means burning more calories than you consume. Building muscle is a slow process, even if your diet and training program are set up for the sole purpose of making your muscles bigger. Every time you perform a weight training workout, your goal is simple: to provide the most powerful stimulus to your muscles possible. Yet the kind of cardio you do can maintain all your hard-earned muscle or destroy it. If you work a physically demanding job or have other active hobbies throughout your week (such as outdoor activities or sports) then traditional “gym cardio” will be of less importance and can even be eliminated altogether in some cases. This means your daily calorie intake would be 2000 calories per day (2500 – 500 = 2000). How much protein do you need when cutting? This is supported by numerous studies on a wide range of people (sources here , here , here , here, here, here, here , here, and here ). Balsamic Chicken Salad Recipe. So, it starts looking for an alternative. So, don’t overdo it! But there’s a lot more than just protein inside your muscles. So, if you weighed 200 pounds with 25% body fat, you’d be carrying 50 pounds of fat and 150 pounds of lean mass. Do you know where most of the rest of it is? To lose the most amount of fat, a combination of weight training and cardio is the most effective exercise plan. If you want to burn fat and maintain muscle as effectively as possible, you’ll want to make sure that your basic weight training approach remains the same as it was when you were aiming to gain muscle. A good guideline here is to get around 25% of your total daily calorie intake from fat. If your calorie deficit is too small, you’ll experience a slower rate of fat loss and a longer diet. Thanks for checking out my article! In fact, that was exactly what happened in a West Virginia University study, where a group of 20 obese men and women lost over 30 pounds (14.5 kilograms) of fat and almost no muscle after three months on a diet providing just 800 calories per day [2]. Keep your cardio-sessions in the range of 45 minutes and workout at a moderate pace. Alongside the diet, the men also trained hard six days a week, lifting weights and doing intervals, as well as various other forms of intense exercise. What 7 Studies Say, gain muscle at the same time as losing fat, please click or tap here to enter your email address. The doctors, nutritionists, and scientists at this company drew upon years of sports and nutrition science to create an easier and healthier plan. But for everyone else, it’s possible to lose fat without spending a single minute on a treadmill, exercise bike or elliptical machine. One group jogged, walked, or cycled four times each week. Researchers at McMaster University discovered as much in a study published in the American Journal of Clinical Nutrition [15]. This will give you your calorie maintenance level, and you’ll then simply subtract 500 calories from that to calculate how much you should eat per day. The other group lifted weights three times a week and did no cardiovascular exercise. Although a calorie deficit is a mandatory pre-requisite for fat loss, trying to speed up the process by using a very large deficit is rarely a good idea. This is a quick guide to losing fat, which you can read online or keep as a PDF, that shows you exactly how to lose your gut and get back in shape. So, there you have it. In order to preserve muscle mass for long-term dieting success, eating enough protein, exercising, and getting enough rest is … But if all those calories came from muscle (which is an unlikely scenario, but I’ll use it just to illustrate the point), you’d lose almost six pounds in weight. However, much the same doesn’t mean exactly the same, and weight training in a calorie deficit is a slightly different story to weight training in a calorie surplus. But if you’re someone who’s already lean, and trying to get even leaner, holding on to the muscle you have becomes progressively more difficult [1]. In many cases, simply maintaining your current strength while you lean out is a far more realistic goal to aim for. My personal favorite is 30-60 minutes of walking first thing in the morning. In fact, some would say it’s pretty obvious, and they’re probably right. In other words, you’re going to consume 500 fewer calories each day than your body needs, and it’s going to pull the energy from your fat stores to make up the difference. How … Although cardio burns more calories in the short-term, weight lifting or strength training helps build lean muscle mass that can increase how many calories you burn over the long-term. Consider increasing your daily protein to 1.5 or even 2 grams of protein per pound of body weight. In an ideal world, that alternative source of fuel would be the large pool of chemical energy you have stored in your body known as fat. From there, increase or decrease it if necessary until you’re consistently landing in the appropriate weekly weight loss range. Weight training should always be treated as the number one priority if you want to lose fat without losing muscle, and you don’t want to enter your weight training workout already pre-fatigued from a full cardio session. As the weeks go by you’ll lose fat from everywhere (thus increasing your “muscle definition”), but you have no control over the specific way in which your body breaks that fat down for use. ahem "You can't lose body fat in a specific area; you can only lose it all across your body by eating below your maintenance caloric intake. It’s not going to transform your body overnight. 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