Please Scroll Down to See Forums Below So I have been training for 6 months and put on alot of muscle, but also a bit of fat. I want to get rid of the fat so I can see my abs. The problem is I have read guides where it says the body will burn the muscle off first rather then the fat. How am I suppose to lose the fat if that is the case? I dont mind doing 5 mile runs a few times a week, but if its burning off my muscle first I dont like the idea.
How do I lose fat without losing muscle?
- Thread starter j_bburn
- Start date
Cutting is more about channging your diet and cardio program, not necesarily changing your lifting routine. You need to slowly reduce your total caloric intake and increase the amount of cardio you do in order to succesfully cut. If you do this, you should be able to lose fat while maintaining strength and muscle mass.
It's a little guess work involved too and seeing how your body recacts to different types of cardio and eating "methods".
It's a little guess work involved too and seeing how your body recacts to different types of cardio and eating "methods".
BlondBomber
New member
j_bburn said:
You should:
1.) Maintain your protein intake (assuming its up to par), decrease and cycle your carb intake and limit your fat intake to only healthy sources (i.e., olive oil, fish oil, flax seed oil, etc.)
2.) Implement morning cardio sessions 4-6 days a week. DO NOT RUN. Your cardio should be on whatever piece of equipment you have access to, with the StairMaster StairMill being the optimal choice. You want to keep your body in a fat burning zone for 20-60 minutes; you are not training for endurance.
3.) Supplement your diet with a thermogenic aid: green tea, coffee, pills, or whatever you find works for you.
4.) STILL TRAIN HEAVY! Not stupid heavy, like 1-3 rep maxes. Lift how you were before you started cutting. This is how you will not lose muscle, and if you do everything right, you will build some more.
Additionally:
-Drink 1-2 gallons of water daily.
-Get at least 7 hours sleep a night.
-Keep a regular sleep cycle.
AND REMEMBER: Keep your focus on your goal.
BlondBomber
New member
RipStone said:
Precisely. You have to choose whether you are a squatter or a runner; you can't be both (too much pressure on your knees).
Anything but running: walking, biking, elliptical, StairMill, etc.
Review my journal if you want to see what I do.
ghettostudmuffin
New member
Based off my experience, I have to agree with keeping the cardio "low" intensity. You're not trying to be world champion level vo2 max nor the fastest runner or cyclist.
Almost more important than that imho is making sure you steadily lower you caloric intake and that you don't lower your calories too low. Base your calorie levels on"YOU". Do you work an active job? Do you seem to have a naturally fast metabolism? If your strength starts plummeting and/or you're losing more than 2lbs a week then you better up your calories some or you'll start losing muscle and strength which sucks. Trust me.
And for me at least, keep your fat intake up at a good level like 100 grams a day or more based on your activity level. Fats really give you energy which you will notice if you deprive yourself of good fats.
And to keep your workouts going strong, take a pre-workout energy drink and/or thermogenic as well as consume the majority of your carbs before and after your workout. A mix of complex and simple carbs before the workout leaning towards more complex carbs before and more simple after.
Almost more important than that imho is making sure you steadily lower you caloric intake and that you don't lower your calories too low. Base your calorie levels on"YOU". Do you work an active job? Do you seem to have a naturally fast metabolism? If your strength starts plummeting and/or you're losing more than 2lbs a week then you better up your calories some or you'll start losing muscle and strength which sucks. Trust me.
And for me at least, keep your fat intake up at a good level like 100 grams a day or more based on your activity level. Fats really give you energy which you will notice if you deprive yourself of good fats.
And to keep your workouts going strong, take a pre-workout energy drink and/or thermogenic as well as consume the majority of your carbs before and after your workout. A mix of complex and simple carbs before the workout leaning towards more complex carbs before and more simple after.
anotherbutters
New member
How effective is muscle memory at getting back strength and size after losing muscle whilst cutting? I'm not advocating losing weight so fast that you lose muscle, just curious.
kimchee411
New member
RipStone said:
HIIT has worked out much better for burning fat than endurance training for me. I think it's definitely worth a try. Check out this study.
http://www.exrx.net/FatLoss/HIITvsET.html
GhettoStudMuffin said:
Great advice above, especially on lowering cals slowly. Also, you cna judge your success in cutting(losing fat without losing too much muscle) by your performance at the gym. If you are still using the same loads as you were during bulking, then you are not losing muscle.
j_bburn said:
I believe this link talks about HIIT in regards to fat loss only. But its great for keeping fat gains in check while bulking too...
http://www.musclemedia.com/training/hiit.asp
yeah i was goin to try and do the same thing bulk until january 7th when my 5x5 are over with and then loose 20 lbs. which would put me at 140 and get my body down to 5% bf for summer think thats a good idea cuz i figured it would be the best one and i was gona cut calories by about 500 that would only be down to 3000 and just do cardio alot like 2 hours a day 4 days a week at 160bps
anotherbutters
New member
Here's a good post showing what people look like at different bodyfat percentages. Now, what percentage did you say you wanted to get down to for the summer? 
http://forum.bodybuilding.com/showthread.php?s=&threadid=214711
http://forum.bodybuilding.com/showthread.php?s=&threadid=214711
blut wump
New member
They should rename 'sliced' to 'flayed'anotherbutters said:Here's a good post showing what people look like at different bodyfat percentages. Now, what percentage did you say you wanted to get down to for the summer?
http://forum.bodybuilding.com/showthread.php?s=&threadid=214711
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