It's easy to lose weight.

But 99% of people lose MUSCLE as well as fat.

This is a terrible mistake.

These 9 lessons will show you how to keep muscle while you lose fat. https://t.co/GjuJq3XGZG

1. Don't diet too aggressively.

Don't over-restrict food and lose weight too fast.

You're risking muscle mass if you do this as your body breaks your muscles down for energy.

2. Increase protein and spread it out.

The body needs protein for hundreds of things.

But the only way you can store it is as muscle.

Need protein but you aren't eating enough? Guess where you're body's getting it from!

Eat 1.6g per KG of bodyweight spread across the day.

3. Resistance train 2x per week.

Maintaining muscle as you lose fat doesn't need much resistance training.

But SOME is needed.

You've got to tell your body the muscle is still needed.

Otherwise it'll get used for energy - it's more calorically expensive than fat.

If you train each muscle group twice per week at a  high intensity (close to failure), you will maintain muscle.

Even once per week should be enough if you hit every muscle group in one session.

Most studies support this.

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4. Continue to lift at a high intensity

Don't switch to light weights and high reps when you want to lose fat.

This doesn't cause fat loss. A calorie deficit does.

Do the exact same as you did to build muscle (just less volume and frequency).

Make sure you come close to failure as these are the effective reps that provide a stimulus.

5. Cycle calories

After a workout you're in the ideal state to build muscle for about 24 hours.

Eat more on training days and the next day to fuel  sessions + aid in recovery.

Lower calories on days you're not training or recovering.

Example:

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. Don't lower fat intake too much

Too low a fat intake will lead to a decrease in testosterone.

This does not help you retain muscle.

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

7. Get 7+ hours sleep

Poor sleep is will also tank your testosterone levels.

Try to improve sleep quality as much as possible. Dark room, no interruptions, temperature around 65 degrees F or 18 degrees C.

8. Avoid excessive cardio

High intensity cardio where you're pushed to your limit will interfere with recovery from lifting. 

This is called the "interference effect" where your body struggles to adapt to the two different stimuli at the same time.

9. Avoid alcohol

Alcohol inhibits fat loss, reduces T levels and impairs muscle protein synthesis.

It is detrimental to both fat loss and building muscle.

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