Here are 3 proven tips to lose fat without losing muscle. Many people want to build muscle and burn fat at the same time. But gaining muscle mass and losing weight simultaneously is not easy. Typically people get weaker when cutting and losing fat. In that process they also lose muscle mass. So this video explains how you can best avoid muscle loss during a diet or cut.

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1. First, focus on maintaining as much strength as possible. Unless you're a beginner you'll most likely lose at least some strength, because losing fat requires an energy deficit. So to minimize strength losses you should push yourself to fight for every last pound on the bar rather than just lazily dropping significant amounts of weight from your exercises just because you're tired. Most people lift lighter when they're cutting...dont' do that. By continuing to lift as heavy as you can you'll be able to maintain as much strength and muscle mass as possible.

2. Next realize that the leaner that you are the smaller your calorie deficit should be to maintain more muscle. People that are overweight and obese have more body fat to tap into for energy allowing these individuals to cut calories more aggressively while sparing muscle mass. If you're lean don't reduce calories by more than 15 to 20 percent from maintenance.

3. And lastly make sure you're eating protein as you cut, which should be a minimum of .73 grams per pound of bodyweight everyday.