Author: Troy Theodosiou

The ability for you to burn fat and build muscle boils down to your diet and exercise habits.

Sadly, mass media has perpetuated this myth that slicing calories, going on crazy fad diets, and juice cleanses are going to somehow help you with this but they don’t!

When you are doing the right activities and eating certain foods, your body will choose to burn fat for energy instead of sugar. Furthermore, knowing how exercise and diet can affect how your body breaks down fat and protein helps you develop a plan that helps you lose fat while keeping muscle.

Follow these seven tips to burn fat without losing hard-earned muscle:

1 Eat a sufficient amount of protein

When it comes to maintaining muscle, your total daily protein intake is the single most important dietary factor of them all. For most people, something in the range of 0.8 – 1.3g of protein per pound of your current body weight is the sweet spot for preserving muscle during fat loss.

2 Maintain or increase strength levels

A well-designed weight training program is crucial for maintaining muscle while losing fat. The primary training stimulus for building muscle is progressive tension overload, which essentially means gradually getting stronger over time. Aim to maintain your current strength levels throughout the duration of the weight loss process or if possible, increase them. Doing so provides a “muscle maintenance” signal that tells your body it needs to keep the muscle it has or build more of it.

3 Don’t reduce your calories too much

Different deficit sizes can suit certain people in certain situations more so than others, research and real-world experience. The ideal caloric deficit for most people is between 15-25% below their maintenance level, with an even 20% often being a good starting point.

4 Reduce weight training and or frequency

A caloric deficit is really an energy deficit, and while this is fantastic (and required) for losing any amount of body fat, it’s not exactly ideal for maximizing weight training performance and recovery. Adjust your weight training program to compensate for the drop in performance and recovery that comes with being in a caloric deficit.

5 Get pre and post-workout nutrition right

Consume a nice amount of protein and carbs within 1-2 hours before and after your workouts.

6 Incorporate Refeeds

Refeeds allow us to temporarily pause our deficit by strategically eating more calories – specifically from carbs, as carbs have the biggest positive impact on a hormone called leptin for the purpose of getting back up to our maintenance level or into a surplus.

7 Rest and recovery

Rest and recovery are just as important as your training, especially during a cutting phase. Since you’re putting your body through the tremendous stress of calorie-restriction and heavy weights, you need time to let your muscles recover and rebuild.



Free Training And Nutrition Guide