Weight loss is often associated with drastic diets and hours spent on the treadmill or in the gym. But what if you want to burn fat while preserving muscle mass? Don't worry, it's possible! You just need to set your diet, training, and recovery correctly. Let's take a look at how to do it.
Turning fat into muscle?
Different diets promise different things. One of those is the common slogan: „How to turn fat into muscle?” However, let's be honest here. There is no such thing as turning fat into muscle and it's simply not possible. Fat and muscle mass are completely different things. The correct slogan should be: „How to lose fat and build muscle mass?” In other words, you will lose fat while gaining muscle, which is sustainable and the essence of a gentle diet.
1. Eat enough protein
Proteins are the building blocks of muscles. When in a caloric deficit, it is crucial to ensure an adequate intake of protein to prevent the body from drawing energy from the muscles. Ideally, your daily protein intake should be around 1.6–2.2 g per kilogram of body weight. Great sources include chicken, eggs, cottage cheese, fish, or quality protein supplements.
Be careful about a lack of carbohydrates!
Most people associate carbohydrates with the bad and try to limit them as much as possible when losing weight. Of course, it's correct to limit simple sugars, but a reduced intake of carbohydrates is a big mistake. Various diets based on limiting carbohydrates may work well for shedding pounds, including fat and muscle, without distinction. A lack of carbohydrates can impair optimal muscle mass formation and worsen muscle recovery after training.
2. Don't overdo it with the caloric deficit
A very common mistake is too large of a caloric deficit. Yes, it is true that without a caloric deficit, you won't lose weight, but you definitely shouldn't overdo it. Rapid weight loss can lead to muscle mass loss. What we aim for is something different: sustainable weight loss. This means slow but sustainable weight loss, where you keep your muscles and don't feel exhausted.
3. Strength training as the foundation
Forget about endless cardio! If you want to preserve muscles, you need to stimulate them. Strength training with sufficient intensity is key to ensuring the body knows it still needs the muscles. Focus on compound exercises such as squats, deadlifts, pull-ups, or presses. Keep in mind that when our body loses weight, both fat and muscles are lost. Therefore, we must also exercise to protect our muscle mass.
4. Cardio with moderation
Yes, cardio helps burn fat, but too much can lead to muscle loss. The ideal is a combination of strength training with short, intense interval training (HIIT) or moderate cardio, such as brisk walking.
5. Enough sleep and recovery
The body needs time to repair muscles and promote their growth. A lack of sleep increases the level of cortisol, which can lead to muscle loss. Try to sleep at least 7–9 hours a night and allow for sufficient rest. Remember, the body burns fat even during sleep because metabolism constantly consumes energy.
6. Supplements? Yes!
Supplements are also important in the diet, as they can help preserve muscle mass or even build new muscle. One of these supplements is creatine, which helps maintain strength and muscle volume during weight loss. BCAA or EAA can assist with protecting muscle mass during training.
If you want to lose weight without losing muscles, stick to these key points: maintain adequate protein intake, don't overdo the caloric deficit, focus on strength training and cardio with moderation, get quality sleep, and incorporate supplements when necessary. So no extreme diets or hours on the treadmill, because the path to success is about balance. 💪
