How To Lose Fat, Not Muscle – 4 Smart Strategies To Lose Fat And Gain Muscle

In your journey to lose fat, it can be very easy to lose your hard earned muscle mass. Low calorie diets and excessive exercise especially makes it very difficult to maintain the perfect ratio between body fat and muscle. But don’t despair with the help of these 4 strategies, you can ensure that you maintain your lean muscle mass while still losing fat.

Consume the right amount and type of calories

Consuming too little calories can eat away quickly at your lean muscle mass. When your body’s calorie supply are low, it starts to eat away at the heaviest thing – your muscles. That’s why it’s so difficult to lose weight and not muscle mass.


The solution? Make sure that you consume enough calories for your specific requirements and just enough to lose fat and not muscle. An easy way to do this is to calculate your specific calories that you need to sustain your weight and to eat about 500 calories below that number for optimal fat loss. You can calculate your daily caloric requirements here –


And also make sure that you eat 6 small balanced meals every day that includes foods from all the food groups for best results. For faster weight loss you can try and skip the carbs in the evening and have only salad or veg.

Regular weight training is key

Regular weight training sessions are paramount to maintaining your lean muscle mass and losing fat. One of the easiest and best ways to burn fat is to replace the same amount of fat with muscle. That’s where weight training comes in – weight training is one of the only ways to build lean muscle mass. And doing regular weight training sessions (about 3-4 a week) will help you to lose fat, not muscle.


Adding in 20 minutes of cardio after your weight training session will help you to burn the maximum amount of fat. This is because weight training depletes your glycogen stores, which then  forces you to burn fat to power your cardio workout.

Eat the right snack before and after workouts

Low calorie diets and inadequate pre and post workout snacks can burn away your precious muscle mass quickly. Your muscles need to be feeded regularly with the right snacks and nutrients to maintain and build on their strength.


Eating a snack of protein and carbs right before and after working out can help to speed up muscle growth and recovery. It’s best to eat as soon as you can after your workout to prevent breakdown of muscle mass. My favorite after workout snack is a healthy whey protein smoothie with a frozen banana and 1 tablespoon oat bran.

Include protein with each meal

Another vital strategy in your arsenal to lose fat, not muscle is to include one healthy protein source in each of your meals. Muscle growth is triggered by protein rich foods. Every time that you eat protein it stimulates a burst of protein synthesis that helps build even more muscle. Eat 30 grams for protein and that period lasts for longer (about three hours.)


The best protein sources for fat loss is leaner proteins for example lean chicken meat, eggs, fat free dairy products,whey protein powder, turkey, ostrich and lean red meat.


With the help of these tips,  you can lose fat while building lean muscle mass. Just implement these strategies and you will easily lose fat, not muscle.



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  1. you have a great blog here! would you like to make some invite posts on my blog?

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