5 tips to lose weight without losing muscle mass

Losing weight without losing muscle mass is the challenge for most people who embark on a cutting diet, but by taking some surprisingly simple precautions you can inhibit mass loss and generate a much better end result.

Understand. Cutting is nothing more than creating a calorie deficit to force the body to use fat as an energy source in an attempt to improve body composition.

To do this, it is essential that we consume fewer calories than our body needs per day.

Only in this way will the body use its fat reserves (there is no way to escape this equation).

It turns out that just as our body can turn to fat in a situation of energy shortage, it can also turn to muscle tissue to obtain quick energy.

Especially when we do something, without knowing, and force the body to do just that.

The question remains: how can we avoid losing muscle mass when losing fat?

1. Eat enough protein every day

One of the most important factors in losing weight without losing muscle mass is consuming a sufficient amount of protein every day, which is crucial to not losing muscle mass.

We need to provide enough protein so that the body has amino acids to maintain muscle mass.

Aim to consume at least 2 grams of protein per kilogram of body weight.

Just multiply your weight by 2 and you will have the minimum amount.

Also keep in mind that protein generates a greater thermic effect than any other macronutrient.

Look.

Compared to digesting carbohydrates and fats, our bodies need to work harder to break down proteins into amino acids and then manage their use throughout the body.

For the same reason, protein is the macronutrient with the greatest power to satisfy hunger.

Basically, by consuming protein you avoid muscle loss, speed up your metabolism and stay full for longer.

There are no more arguments to try to prove how important protein intake is when cutting.

2 – Keep training hard

When we're trying to avoid losing muscle mass during cutting (weight loss phase), the worst thing anyone can do is start training with any goal other than gaining muscle mass in mind.

Just as protein consumption is the most important dietary factor to avoid muscle mass loss.

Heavy training is the most important factor when it comes to bodybuilding.

Understand.

Resistance training is what stimulates the body to build muscle mass.

If we cut this stimulus during cutting, we will be opening a gap (in fact, a road) to lose muscle mass.

So don't be fooled by the idea that during the fat loss phase, we need to do specific workouts (especially crazy circuits or high repetitions).

Always keep in mind that physical activity during cutting will only help you burn a few calories.

It is through diet that we generate the greatest caloric deficit.

As far as training goes, you should continue training hard (or even harder than usual).

3 – Prioritize pre and post-workout nutrition

When we are in a caloric deficit , our body does not have a large reserve of glycogen.

Glycogen is our main source of “fuel” during training.

That's why the first symptom you may notice when reducing calories in your diet is a slight drop in training performance.

Therefore, prioritizing nutrition close to training is critical so that you can train to your fullest, even when cutting.

Furthermore, failing to do so may force your body to use its own muscle tissue as a quick energy source.

To avoid this problem, make sure you consume a good amount of protein (20-30g) with double the amount of carbohydrates before and after training.

There is no need for extremism.

You won't lose muscle mass if you can't drink a protein shake immediately after your last set of training.

The idea is simply to keep the body supplied with nutrients before, during and after physical activity.

And this can be done easily just by using solid foods.

If you prefer to use the good old post-workout shake , no problem either.

Again, just avoid unnecessary extremes that will only disrupt your routine.

4. Never drastically reduce calories

Okay, you already know that without a calorie deficit it is impossible to lose fat.

However, the size of this deficit (how many calories you are cutting) can influence your results.

Look.

When a person finally understands this concept of a calorie deficit, the first thing that may come to mind is to try to reduce as many calories as possible to accelerate fat burning.

While the logic is correct, this is the worst thing anyone can do on a cutting for a number of reasons.

By cutting too many calories, your performance will suffer and you won't be able to train hard enough to maintain muscle mass;A drastic calorie cut will create a favorable environment for muscle loss, as the body will have no choice but to use muscle mass as an energy source;Drastic cuts will lead to binge eating, mood swings, insomnia, and even loss of libido;Your metabolism may slow down and you won't lose fat even if you drastically cut calories.

You need to understand that by creating a caloric deficit you are cutting off your body's energy supply.

If this cut is too big, everything will be affected.

That's why we need to create a discreet calorie deficit.

This way, we can continue with our lives, maintain our sanity and still burn fat.

You will continue to train relatively hard, you will not lose muscle mass and you will maintain your quality of life.

Not to mention that this way the plan will be much more sustainable in the long term.

Most people – if not all – who give up on a cut do so because they tried to make very drastic calorie cuts.

Therefore, it is not recommended to make cuts greater than 20% of your daily requirement.

5. Avoid excessive aerobic activity

Aerobics can speed up your metabolism, make your body more sensitive to insulin, and improve numerous aspects of your health that can directly or indirectly accelerate fat burning.

However, excessive aerobics may favor the use of muscle tissue as an energy source.

First, aerobics is a physical activity like any other and requires energy.

If you're doing too much cardio, you'll need more energy—energy you don't have in abundance right now.

Second, excessive aerobic activity generates excessive release of cortisol, the stress hormone.

By releasing this hormone into the bloodstream, our body breaks down muscle tissue to generate glucose and quick energy.

In this case, by doing too much aerobics, you will be generating unnecessary cortisol and muscle loss.

Three 30 to 40-minute cardio sessions per week is all you need for cutting.

If you've never done cardio before, it's okay to start with less and gradually increase until you reach the recommendation.

Conclusion

Losing weight without losing muscle mass is not a closely guarded, age-old secret.

In fact, avoiding muscle loss is directly linked to avoiding fancy approaches.

Fat loss is a gradual process and the more you try to rush it through extremism, the more muscle mass will be lost.

Eat enough protein;Train hard;Prioritize pre and post-workout nutrition;Cut calories discreetly;Avoid excessive aerobics.

Ready.

Just by following these simple steps you can inhibit muscle loss during cutting and generate a much more aesthetic end result, having, in fact, something to show for when the fat is gone.