9 steps to lose fat without losing muscle https://t.co/ciUbSSAWmG

Most people have no idea how to lose fat without losing muscle.

This results in them looking the same as before, only smaller.

Read the following 9 steps to learn how to lose fat whilst keeping muscle so you can get ripped! 👇

1. Keep your calorie deficit moderate.

One of the biggest mistakes people make is they over-restrict and lose weight too quickly.

This puts muscle at risk as your body will be more likely to use it as an energy source.

An extreme calorie deficit also makes it harder to recover from workouts and rebuild muscle tissue following your workouts.

2. Eat protein and spread it out.

Your body needs protein for many different functions.

But the only way your body can store protein is as lean mass.

Therefore, you've got to ensure your body has a steady supply of protein for rebuilding muscle, other tissues & other needs.

You should be eating at least 1.6g per kg of your bodyweight (0.72g per lb).

Spread this amount across the day. Don't wait until dinner to hit most of it.

Muscle protein synthesis remains elevated for 3-4 hours post-meal.

Eat 25% of your goal at 4 servings, 4 hours apart.

3. Resistance train at least twice per week.

You don't need much resistance training at all to maintain muscle as you lose fat.

But you do need some.

If you don't resistance train, your body has no reason to keep your calorically expensive muscle.

Most studies and anecdotal evidence find that training each muscle group twice per week with minimal volume (but high intensity) is enough to maintain muscle mass.

Mike Mentzer was an advocate of just 1 hard set to failure of 1-2 exercises per bodypart every 10 days or so. https://t.co/7TDzrQujPS

4. Continue to lift at a high intensity

Your weight selection needn't change when you want to lose fat.

Don't suddenly switch to much lighter weights and higher reps.

Fight to continue lifting the same weights for the same reps.

Your sets should come close to failure.

5. Cycle calories

24 hours post workout you're in a prime state to build muscle.

It's better to shift more calories to training days + the 24h following to fuel more intense sessions + allow more calories for recovery.

Take calories from days you're not training or recovering.

It could look something like this:

Monday: Train - higher calories
Tuesday: Rest - higher calories
Wednesday: Rest - lower calories
Thursday: Train - higher calories
Friday: Rest - higher calories
Saturday: Rest - lower calories
Sunday: Rest - lower calories

6. Avoid a low fat diet

Dropping fat too low is going to result in testosterone levels dropping.

That's not something you want if your aim is to retain muscle.

Don't go below 0.3g per lb of your bodyweight.

7. Get 7 hours sleep

Poor sleep is something else that will kill your testosterone levels.

Aim to get 7 hours unbroken, or the best you can.

Here's a thread that will help you:

https://t.co/iOQDlSVLAk

8. Avoid excessive cardio

Doing high intensity cardio that pushes you near your limits will interfere with recovery from resistance training. 

Your body struggles to adapt to the two different training stimuli at the same time.

Cardio is still a good option to increase the rate of fat loss.

If you want to burn more calories through cardio, stick to low intensity steady state cardio. 

Brisk walking, or more walking in general, is a good option.

9. Limit alcohol

Alcohol impairs fat loss, lowers testosterone and impairs protein synthesis.

If you want to lose fat, it won't help you.

If you want to build or retain muscle, it won't help you.

9 steps to lose fat without losing muscle:

1. Keep your calorie deficit moderate
2. Spread out your protein intake
3. Resistance train 2x per week
4. Lift at a high intensity
5. Cycle calories
6. Avoid a low fat diet
7. Sleep 7 hours
8. Avoid excessive cardio
9. Limit alcohol

I managed to retain muscle and lose over 30 lbs of fat, despite many life complications that made for a less than ideal situation.

Get my full plan here:

https://t.co/jAlDkEfE9B

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