3 Rules To Burn Fat But Not Lose Muscle

Most people want that perfect physique, no matter if you are a man or a woman. You know, the low body fat percentage with the perfectly toned muscle. The problem is, is if you are trying to go from being overweight and/or having excess body fat to a lean physique, you are going to encounter the problem of trying to avoid losing muscle while you lose weight.

This problem arises due to the calorie deficit needed in order to lose pounds. For example, if you reduce your daily calorie intake significantly below your required amount by what you eat daily (you can determine your required daily calorie intake by reading my other post and with your exercise and daily activities you burn off a significant amount of calories way past your daily intake, you will be left with a very high calorie deficit. This will lead to weight loss and fat loss, however, it also leads to muscle loss.

How do you avoid this?

1. Make sure that you do not significantly reduce the amount of calories you take in daily. This will cause your metabolism to slow down, and will also cause your body to extract from your muscle the energy needed to get through the day. Only reduce your calories by a small amount per day. If you need more help with nutrition and calories, I recommend for you to that will construct a plan specifically designed for YOUR body so that you can eat the right amount of calories, and THE RIGHT FOODS that will ultimately have you lose a ton of weight, but at the same time, leave highly defined toned muscles on your body.

2. Get plenty of protein every day. Make sure that your primary consumption of protein comes from food and not just from supplement. For example, I take in around 200 grams daily of protein (I'm training to build a muscular physique), but only around 80 of those 200 grams comes from protein shakes. The rest comes from foods rich in protein, such as fish, chicken, nuts, egg whites, etc.

3. Rest. Getting plenty of sleep is twofold.

• Firstly, make sure you get rest from exercising through out the week. Simple logic would say to do a lot of exercise if you want to lose a lot of weight and build muscle fast. That logic will return very unfavorable results. Doing too much exercise can lead to a plethora of problems.....including thwarting the growth of your muscle tissue. Allow your body to rest so that your muscles can recover from your workouts. I recommend doing weight training exercises only 3-4 times a week...and NEVER work one particular muscle group more than once a week.
• Secondly, make sure you get plenty of sleep every night. Getting 7 to 8 hours of sleep every night will allow your muscles to fully recover. Fully recovered muscles will develop properly and will decrease the possibilities of muscle loss.

So, in summary, eat, sleep, and increase your protein intake in order to burn fat but not lose muscle.