How To Lose Fat (Without Losing Muscle)

Scared you'll lose muscle in a calorie deficit? 👇

1. don't go too fast

bigger deficit = bigger risk

2. sleep plenty

if you restrict your sleep, you'll literally lose more muscle and hold more fat.

3. train for growth

consistent weight training.

close to failure, progressing over time.

4. protein protein protein

if you're not sure if you're eating enough, you're not eating enough.

track it.

(for my big boys out there, you can use your goal weight instead of current weight for a target - oh, and enjoy cuffing season)

[adamjsaulnier]

You've helped me in my journey.
I've lost 40pounds in 5 months. But I've gained muscle. Doing these exact things. Ty my guy.

[Dragonmoon]

I was able to lose 8 pounds of fat and gain 5 pounds of muscle. I'm fairly scrawny (no be self-deprecating) as I'm just starting out. But, as your video shows: Rest, diet, and exercise (in proper portions) are key to overall success and results.

[Given-udct]

How do you and where do you get the protein, if you’re not able to cook?

[_FearNoEvil]

Do you have a muscle building program I can follow while trying to lose fat?

[khanager]

Is there anything you’d recommend to clients dealing with sleep issues from a deficit? I’m losing a 1lb per week consistently at 200lbs starting weight (at 185lbs now, have had at least a day per week eating at maintenance), and I can’t seem to get 7 hours of sleep per night.

I wake up very alert after 6.5 hours maximum (usually closer to 6, sometimes shorter). I eat a big dinner and an additional snack 1 hour before bed, and have no trouble getting to sleep. It seems like I just wake up early regardless of alarms and routine. Any advice or is this just something I have to deal with?

[AtheistNihilist]

do you follow macro factors recommendations blindly or do you adjust if you think they are off?