If you’ve been working hard to get in shape yet still want to lose fat, you may have concerns that you’ll lose muscle as well. To prevent this, you can follow these 10 easy steps that will help you achieve the result you want.

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In a nutshell:

If you’ve been working hard to get in shape yet still want to lose fat, you may have concerns that you’ll lose muscle as well. To prevent this, you can follow these 10 easy steps that will help you achieve the result you want. You must go about losing weight safely and effectively to optimize fat loss and muscle maintenance. In this video, we will learn 10 easy steps to burn fat without losing muscles. From the dietary changes to the increased intensity and frequency of workouts, weight loss demands a major overhaul in your lifestyle. Your total body weight comprises the total mass of water, muscles, and fats in your body. You should aim to lose fats while gaining muscles simultaneously. So what is the best way to lose fat, and why is muscle gain that important? Here are the 10 easy steps to burn fat without losing muscle:

Here are the 10 easy steps to burn fat without losing muscle: Maintaining an easy pace will only use your Type I muscle fibers, which are extremely fatigue resistant, and promote more blood circulation to help clear lactic acid and metabolic waste. It also improves your aerobic energy system to support more intense workouts, better recovery between sets, and more results in the gym. First, it boosts your metabolism throughout the day because protein takes more energy to digest than carbs or fat. After a hypertrophy-driven workout, your muscle fibers are damaged and your energy reserves need refueling. Starving your body of carbs will hurt your recovery and lead to increasingly crappier workouts. Pick starches like rice, baked potatoes, and sweet potatoes to start the recovery process and fill your body with energy it needs to perform at a high-level. Since you’re putting your body through the tremendous stress of calorie-restriction and heavy weights, you need time to let your muscles recover and rebuild.

While your body secretes growth hormone throughout the day, it peaks at night while you sleep and it’s also highest when your sleep is deepest. If you want to cut after a bulking phase and still have muscle to show for it, start with a moderate deficit of only 500 calories—it’s just the right number to spark fat loss without sacrificing muscle size or strength gains. Track your progress every few weeks in the form of body-fat percentage, circumference measurements, and photos to ensure you’re in the right direction. Ideally every meal will have a combination of carbs, protein, and fat. But if you want to build muscle and burn fat, knock it off for 30 days to see dramatic results.

Alcohol disrupts REM sleep, packs on empty calories, increases the release of the stress hormone cortisol, and decreases protein synthesis for muscle fiber repair. A diet break is typically a 1-2 week period where you come out of the deficit and back up to your maintenance level for the purpose of briefly allowing many of the things that suck about fat loss (i.e. hormonal and metabolic adaptations) to recover a bit and go back to normal (or at least, closer to normal). To take a diet break, increase your calorie intake (primarily via additional carbs) so that you are at your maintenance level every day for a period of 1-2 weeks. Diet break frequency should be dependent on personal needs/preferences, and how much fat you have to lose. The amount of sleep you get also impacts whether or not you lose muscle as you lose fat—largely by influencing hormone levels. Cortisol in chronically too-high levels can both inhibit weight loss and promote muscle degradation.

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