Lose Fat Gain Muscle Maintain Weight

For individuals who have more fat to lose, reducing calories by 30–40% while increasing protein intake to 055–14 grams per pound (12–31 g/kg) may maximize fat loss while promoting muscle. Lose fat gain muscle maintain weight. As for me, my preference is to have people create their deficit via diet alone, use weight training to build/maintain muscle while they lose fat, and save cardio as a secondary tool to consider using if a point is reached when lowering calories any further becomes too difficult and they’d rather burn those calories off instead.

lose fat gain muscle maintain weight

How to easily lose fat without losing muscle

On the flip side, though, building muscle while you lose weight does the exact opposite – stoking your metabolism and making it easier to hit your fat-loss goals and maintain them. I believe if your weight loss rate is low enough (< 1 lb per week) then you will lose a negligible (< 5%) amount of muscle. recall from above, that deviating from homeostasis will create unwanted effects (either fat gain or muscle loss). so lose weight slowly to retain muscle and gain weight slowly to prevent fat buildup.. It's most likely you'll also gain some fat in the process, however. once you've built up your muscle and are ready to lose fat, you then go on a reduced-calorie diet, cutting 500 to 1,000 calories per day to lose weight at a healthy rate of 1 to 2 pounds per week, while continuing to exercise to lose fat so you can return to your previous weight..

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