3 Step Formula For Losing Fat Not Muscle

One of the most difficult things to achieve during a cutting cycle is not losing the muscle you've worked so hard to build up. 

​Even though you want to preserve the lean muscle and lose the unwanted fat your body may have different ideas.


The things is, the body does not care one iota about what you want. It will do what it needs to do to survive, whether that means burning up fat or muscle for energy.

The good news, is that you can influence the muscle to fat burning ratio in your favor by following these 3 steps to melt away unwanted fat and retain muscle mass. 

STEP 1  Ensure You're Getting Enough Protein

I'm sure you already know that protein is the most important nutrient for building muscle.

protein food for muscle growth

In fact, studies reveal that even without lifting weights, your body will lose weight by burning off more fat, when you're eating the correct amount of proteins each day.

This of course raises the question.....how much protein should I be eating everyday?

Although we're all biologically different, the old and trusted measure of 1 gm of protein for every pound of body weight is one of the best to adhere to. Begin with this and see how you go and then tweak if necessary.

Make sure your diet includes plenty of protein rich foods and if required a good quality protein isolate powder. ​

STEP 2:  Have a Pre & Post Workout Diet Plan

​Your pre and post nutrition is just as important whether your goal is to lose weight or bulk up, so don't let anyone tell you otherwise.

Unfortunately, most guys overlook the importance of this and then wonder why their cutting phase never produces the results they want.

​The most vital component to losing fat is the calorie deficit, you can find out more about this from the Ultimate Cutting Guide.

In a nutshell, a caloric deficit occurs when you eat fewer calories that your body requires to burn energy to keep the core functions working. 

Pre Post Workout Diet Plan

When I mean the core functions, I'm talking about breathing, heart function, detoxing process of the liver and kidneys, even your digestive system needs energy to do its job. Even when you're asleep in bed you are still burning up the calories.

​With a caloric deficit your rate of recovery slows down, your strength weakens and your workout performance goes to pot.

The whole point of having a pre and post workout plan is to ensure workout performance and recovery times remain as optimal as possible. This is vitally important when your goal is to cut fat and maintain muscle.

STEP 3:  Do Cardio As A Last Resort​

As with nutrition, you also need to be careful with your training. You need to get the balance right so that your burning sufficient amounts of fat and preventing any muscle loss.​

Many guys focus on increasing cardio during a cutting phase which makes sense, as its going to burn calories. However, too much cardio can lead to disastrous results. For one thing, overdoing it can have a negative impact on your recovery times.

Furthermore, with a caloric deficit, you're body may already have too little fat to burn. This increases the risk of a catabolic state when the body reverts to using up muscle tissue to produce energy.

cardio training for fat loss

The reality is, cardio is an effective tool, if your primary goal is to lose weight. However, if your goal is to look cool be revealing a ripped physique, then you will be surprised to hear that cardio workouts are not compulsory, they're optional.

If you're packing on a bit more fat experiment with a few light cardio sessions 2 to 3 times a month. Commit to a 500 calorie deficit and also take a good quality fat burner that will continue burning the calories long after working out 

To begin with, you are far better off creating a caloric deficit with your diet, then combining this with weight and resistance training rather than cardio. This article will give you a 10 helpful tips to build lean muscle.

If you reach the point where losing any more calories becomes too difficult to achieve with diet and exercise, then you can consider hitting the treadmill.

Gene Dasci

Hi, My name is Gene and I'm the creator and editor of this website. I've been involved in bodybuilding for over 9 years and my mission is to share my personal knowledge and experience to help you become a better version of yourself.

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