Lose Fat Without Losing Muscle (3 tips)

Here are 3 proven tips to lose fat without losing muscle. Many people want to build muscle and burn fat at the same time. But gaining muscle mass and losing weight simultaneously is not easy. Typically people get weaker when cutting and losing fat. In that process they also lose muscle mass. So this video explains how you can best avoid muscle loss during a diet or cut.

1. First, focus on maintaining as much strength as possible. Unless you're a beginner you'll most likely lose at least some strength, because losing fat requires an energy deficit. So to minimize strength losses you should push yourself to fight for every last pound on the bar rather than just lazily dropping significant amounts of weight from your exercises just because you're tired. Most people lift lighter when they're cutting...dont' do that. By continuing to lift as heavy as you can you'll be able to maintain as much strength and muscle mass as possible.

2. Next realize that the leaner that you are the smaller your calorie deficit should be to maintain more muscle. People that are overweight and obese have more body fat to tap into for energy allowing these individuals to cut calories more aggressively while sparing muscle mass. If you're lean don't reduce calories by more than 15 to 20 percent from maintenance.

3. And lastly make sure you're eating protein as you cut, which should be a minimum of .73 grams per pound of bodyweight everyday.

[swapnilmathur]

I want to know how Farhan Akhtar made it to this video😂

[aceallen]

1. Lift heavier weights only when cutting
2. Leaner = less food deficit (maintenance 10-15% down)
3. Protein .73 gm per pound of body weight

[jerrodtham]

I have been in the gym 10 years now and the biggest lie I was told was to lift weights as heavy as possible. This will end in tendons tear and some other injuries. The best advice should be discipline and lift weights only at your level and keep the good technique.

[gregd]

If I understood correctly, there was a recent study where they cut people's Caloric intake to 50% of their maintenance level, but kept their protein intake to around 1gram/lbs and the people kept weight training. They lost fat at an impressive rate, but did not lose any muscle.

[PradhanmantriBruhh]

I still remember how Farhan looked like in Bhaag milkha bhaag.

Its definitely the best he ever looked.

[genejackson]

In studies 0.5g per pound of lean muscle mass was needed at minimum. Dont do the minimum if you're cutting. Also, lifting heavy while cutting can cause muscle tears as it will take longer for your body to repair itself.
Lifting moderate weight (not light, not heavy) and working hard on the mind muscle connection and really feeling the pump is better

[reignman]

That's like 3 different contradictions in less than a minute.

[DeepakKumar-emug]

I love how Farhan akhtar transform himself in tuffan ❤❤

[DerangedIntellectual]

just started cutting and after being overweight all my life i can’t even begin to explain how much harder the gym feels both mentally and physically. when i wasn’t watching my intake i had so much energy when lifting and doing cardio. now with less food it feels like an uphill battle to finish a set on a weight that i would have been blasting through before. when running/boxing i get out of breath much faster and feel less power coming from my legs/punches. it messes with my head because it makes me feel weak and pathetic but i know i’m on the right track. this video further supports that notion, so thank you!

[qyzzczv]

I did this mistake when i was losing fat and now i dont have that much muscle. Stoll growing it.

[Boarskiesrus]

So lift heavy when you’re cutting I always thought when you’re cutting you’re supposed to up the reps

[cyprian]

I lifted as much as i could on my first day at the gym, that was a mistake. Hurt so damn much i couldn't sleep.

[central_bios]

Now I know why I keep losing muscle as I keep losing weight

[headhunter]

Tom Platz once said " Reps are where the gold is" " If your form is pure strenght will come"

[Captainrex]

Just remember Roman gladiators became buff because of the fat they had on there body that they used to protect them selves from stabs and for energy and muscle and body repair from injury so be proud of the journey ur making now on ur health

[sanjaykumarcs]

if youre referring to gram per body weight, use kilogram instead of pound

[arkman]

Tried this a few times years ago. Was tired constantly and decided it was better to bulk longer before cutting and take the lean mass loss during cutting. I don’t care what anyone says; you lose some lean mass during cuts. You cannot measure the amount of lean tissue at that fine of a level to say you haven’t. You don’t have to lose a lot, but you’re going to lose some. Just how it is. But hitting the weight that hard during a cut, unless you have no other responsibilities in life and can just accept being tired for several months, okay, I guess.

[AKira]

I lost around 40 pounds and I think some of it was muscle, but honestly I never worked out before losing the weight and while I lost weight I did do some lifting and cardio. High protein caloric deficit helped me lose all that weight, but now I'm stuck at around 172 pounds and I still want to lose at least another 15 pounds, maybe 20.

[ORIGINAL-syjh]

During my entire primary school, I was overweight. I even skipped a road trip because my class was heading to the beach, and I felt too insecure to show my body, so I didn’t want to go. My teacher asked my parents why, and they explained that I didn’t wan

[Deepaksingh]

I am intake 1000cal per day ... burn 800cal per day ....I am 25kg fat loss in 90 day ....