how to drop body fat percentage without losing muscle

To lose body fat you need to watch what you eat and do so in a sustainable way. Heres another idea we focus on.

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While there are a few other dietary tweaks that can help you along the way those three steps alone are going to be responsible for the vast majority of your results.

. Follow a set meal plan that. EAT MOSTLY UNPROCESSED FOOD. You dont want to go too low though. For example Angela weighs 120lbs and has 25 body fat 30lbs fat 90lbs lean.

Ingesting an adequate amount of protein is necessary for preserving muscle tissue. Her goal is to have 20 body fat. For men its 18-24. On a 2000-calorie diet this means eating 50 to 175 grams of protein per day.

Between 10 and 35 percent of the calories you eat should come from protein but dont eat more protein than this as it can be risky. Protein is kept optimal for muscle gains and prevention of muscle loss. To see the evidence lets compare these two types of cardio in a real world situation. If you suddenly start eating 2000 calories a day youve created a massive deficit of 1500 calories.

If you want to improve your body composition you may want to aim for even lower numbers. If you want to lose fat without losing muscle put yourself in a calorie deficit do some form of weight training several times a week and make sure youre eating enough protein. Wild claims on the Internet about losing double-digit amounts of body fat and gaining the same in muscle are either lies or involved the use of various drugs. Desired body weight 901-20 113lbs.

A minimum of 12 to 16 weeks are required to reach the goal. Sprinters have much more muscle than marathon runners. Because a smaller body requires fewer calories. It helps to repair rebuild and maintain muscle tissue which not only improves body.

Go heavy on the protein. High Intensity Interval Training is the most effective form of cardio to burn body fat without losing muscle. Based on my experience here are the key points for effectively gaining muscle and losing fat. If you achieve a caloric deficit to lose weight solely by cutting calories you will lose a similar percentage of weight from fat as from muscle adds.

As an example based on my TDEE my calorie target to lose fat is about 1400-1500 calories per day. Here at Nerd Fitness we are firm believers that 80-90 of the fat-loss equation comes down to diet check out Rule 4. Weight training is kept heavy and cardio is added to accelerate fat loss. Step 1 Calculate Your Total Daily Energy Expenditure For Fat Loss and Create a Calorie-Deficit.

So she would need to. Thatll lead to rapid weight loss. The Physical Activity Guidelines for Americans recommend a minimum of 150 to 300 minutes of moderate-intensity exercise or 75 to 150 minutes of vigorous-intensity exercise each week. Women who are physically fit typically have a body fat percentage of 21-24 while men fall somewhere between 14-17.

Look at this photo of me. Desired body fat percentage your goal body fat percentage in decimal form. Once you start to lose body weight however this deficit becomes smaller and smaller slowing fat loss. While its not possible to lose fat on particular areas of your body you can work on lowering your overall body fat percentage.

I say real because most people who think theyre 9-10 percent are more like 13 percent or higher. Build Muscle Lose Fat Workout. Carbs are complex in nature and are oftentimes cycled for greater fat loss. Keeping Muscle While Losing Fat.

Losing muscle while dieting isnt a real risk as long as you dont get below a real 9 percent body fat or so. The details of how to calculate your TDEE for fat loss is outlined in Lose Fat and Reduce Body Fat Percentage with Basic Math. How much weight will she need to lose assuming all of the weight loss comes from fat. Eating plenty of protein is necessary when youre trying to gain muscle and also trying to lose fat.

So be patient when you strive to build muscle and burn fat. Healthy fats are vital in energy use and hormonal balance.

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