How To Keep Muscle While Losing Fat

Nobody really loves cutting cycles but they are crucial when it comes to keeping muscle while losing fat. Cutting cycles are different from bulking as they do not allow you to eat a lot. In fact, during cutting cycles, you should eat a pre-set calorie restrictive diet. Moreover, cutting cycles are even different from weight loss cycles because they do not focus on losing weight as much as possible. They focus on burning as much as possible fat while keeping as much as possible lean muscle. That’s definitely not an easy job. Besides the fact that you should pay very close attention to the amount of calories you consume, you also should pay extremely close attention to what exactly you’re consuming.

Besides, you should do all of that during the time you work out regularly and intensively. That’s not an easy process, but it is important to keep muscle while losing fat. So, if you’re still unaware of it – cutting refers to the act of eating less food than you previously did to burn excess fat and maintain lean muscle mass, achieving a muscular and lean physique. You basically “cut” calories from your diet and that’s why it is called this way.

It is a real challenge as you would need to increase cardio (during your already intense weightlifting programs) and reduce calorie intake. That’s why it is not as easy and many people either do it incorrectly or fail altogether. To achieve success, you must learn about cutting as much as possible.

The problem is that as with any other fitness related things, there are different opinions on how to cut. Check some recommendations from people who actually achieved success in terms of ways to keep muscle while losing fat.

What Does It Take To Cut?

Everyone knows (or at least should know) that if you want to burn fat, you will need to lower your calorie intake. But there’s way more than just lowering the calorie intake. You may consume fewer calories than you burn, but you still need to make sure that you get enough macros, in the proper balance. This is the only way to ensure that you will stay healthy and keep muscle while losing fat. So, pay attention to your calories but also pay attention to where those calories come from. If you’re attempting to keep muscle while losing fat, you must’ve heard of macros before.

The macronutrients that we’re talking about include protein, fat, and carbohydrates. When you’re attempting to keep muscle while losing fat in a cutting cycle, you should pay attention to getting the correct number of calories from fat, protein, and carbs. That’s what makes the macros balance.

You lose weight when you burn more calories than what you consume. But you could lose weight in the form of muscle too. That’s why you need to eat in a calorie deficit to keep on losing weight, but you need proper macro balance, to ensure that the weight you lose is in the form of fat. That’s why the source of your calories is so important when you want to keep muscle while losing fat.

So…

When you want to keep muscle and lose fat in a cutting cycle, you obviously need to exercise. This will help build or at least keep muscle when heading into a cut. That’s why you will need to increase protein intake as people who workout need higher protein amounts than those who don’t recover muscles post-workout. Protein is crucial in protecting your lean muscle during a cut, ensuring you keep muscle and burn fat. You will need to consume at least 0.7 grams of protein per pound of body weight a day.  but better yet – 1 g/lb/bodyweight/day.

You also need at least 20% of your calories to come from fat. Maybe even 30-40% depending on various factors. The remaining calories (should come from carbs). In terms of calories – aim for at least 10% under the maintenance calories. Say, if your maintenance calories are 2000 a day, you could go for 1800 calories a day. That’s the basics and I hope you know it all.

Tips On How to Keep Muscle While Losing Fat

Increase your water intake

Some people may think that drinking too much water will bloat them which will ruin their cutting goals of achieving a chiseled and ripped physique. Well, the total opposite is true. If you want to keep muscle while losing fat, you better start drinking more water. Yes, drinking more water can bloat you, however, it will help prevent hunger pangs and it will help you easily consume far fewer calories per day. Studies prove that by drinking a glass of water before each time you eat, you will consume fewer calories per meal. Besides, lots of people are low in energy levels because they are dehydrated! What does this mean? Drinking enough water and staying hydrated will enhance stamina, endurance, and energy, meaning that you will go for longer during your workouts, shredding more fat! Water has no calories and provides a lot of other benefits for your body!

Prepare your own food

This is a perfect way of keeping muscle and losing fat because it allows you to have full control over what goes into your food! You don’t have to be a culinary genius in the kitchen, everyone can start regardless of their goals, physique, level of experience, and so on. Plus, cooking is a skill that will always come in handy! In the end, preparing your own food is highly effective for your cutting because when you want to cut, ordering takeaways or buying microwave meals will make it very hard for you to keep track of what you’re consuming, and ensure you consume quality food.

Don’t lose your mind if you cheat

Yes, it is necessary to maintain a calorie deficit for you to lose fat. It is a crucial step in cutting cycles. Nonetheless, it can be extremely hard. Especially mentally, but this can even bring physical negatives. That’s why lots of bodybuilders will occasionally chow down on an enormous cheat meal! Yet, you should make sure that your cheat meal doesn’t turn into a binge fest, and you don’t give up on your cutting goals only because you had a cheat. If the hunger and/or cravings kick in too hard and if you find yourself eating an enormous pizza, do not overthink it. Negative thinking and losing motivation are what lead to losing control of your diet and spiraling into bad habits. Ignore the cheat meal and continue focusing on your task.

Use cardio to max out the calorie deficit

Your diet is the most important factor when talking about cutting when aiming to keep muscle while losing fat. Your diet alone can make you burn a lot of fat and lose huge weight. Nonetheless, your diet alone is not enough to maximize your results. If you really want muscle definition – add cardio to the mix. It will increase the calorie deficit, improve your physique, come with a lot of health benefits, and increase the rate at which you lose fat. It could be used as a way to compensate for the days of cheating.

Lift heavy

You should be adding cardio, nonetheless, weight lifting (strength training) is an absolute must when aiming to keep muscle and lose fat. When cutting, everyone is talking about cardio because it helps, as said, increase the calorie expenditure, creating a bigger gap between calories in vs calories out. Still, lifting heavy is crucial for cutting cycles. It helps build muscle and also helps burn fat. Moreover, more muscle mass will help burn even more fat. So, heavy weight, low retention exercises are important. They build muscle and raise your metabolism because it takes more calories to maintain the muscle on a daily basis. The more muscle mass you have, the more calories your body manages to burn a day.

Avoid sugar as much as possible

It is common sense that if you want to lose fat, you need to dodge sugar.  But we’re not talking about all sugar. You can still have fruits, for example. However, you should try to dodge at all costs as much as possible refined processed carbs and fat. Sugar is a quick-release energy. But if we do not burn it immediately (and we rarely burn lots of sugar from desserts, for example), it will quickly be stored as fat. That’s common sense for anyone trying to improve their physique, especially in a cutting cycle – sugar is bad for you. Exclude it from your diet and add foods packed with protein and fiber instead. Keep it sugar free as much as possible. Only eat sugar from fruits and veggies.

Consume caffeine

Almost all diets will recommend consuming coffee when you aim to lose weight and burn fat unless there are some contraindications for you to consume caffeine. If you consume it, do it responsibly. If you want to but don’t love the taste – there is caffeine in many different variants besides coffee. In the end, caffeine can lift our moods, increase alertness, and allow us to concentrate longer. Besides, caffeine has some appetite suppressant qualities. All of these benefits work very nicely along your cutting diet plan. Do not exceed 400 mg of caffeine per day (if you’re a healthy adult), regardless if we talk about actual coffee, supplements, or anything else.

Use less cooking oil

It may not seem like much, but cutting is all about calories in and calories out. And cooking oil is packed with trans fats and calories. Very small amounts of cooking oil deliver a huge amount of calories. That’s why it may seem small, but it makes big differences. If you tend to liberally pour cooking oil over your meals or in the cooking pay, you are likely adding lots of calories and don’t even realize it. Be careful with the amount of oil you add to your cooking pan, salads, or anywhere else. Minimize their consumption (may not need to completely exclude them as they do come with some benefits).

Maintain high levels of protein and fiber

Protein is your best friend when it comes to cutting. Protein is necessary to protect your lean muscle, it can significantly influence your appetite, allowing you to eat fewer calories, and it is the hardest to break down by your digestive system, meaning that it will burn more calories attempting to break down protein. In short, protein is extremely important when we talk about ways to keep muscle while losing fat. You predominantly cut out carbohydrates and focus on healthy fats, keeping a high level of protein rich foods for your metabolism. Fiber is extremely important too. Better focus on foods (usually vegetables) that are full of fiber. Fiber will also help you stay fuller for longer.

Deal with hunger

As said, the cutting cycle is not easy. This journey is mostly difficult because you need to eat less than you used to. This means that you will deal with hunger, in one way or another. That’s why it’s likely you will reach a point during your cutting cycle that you will find yourself feeling crazy hungry. Yet, if your goal is to be shredded, you must face it head-on. Over the course of your cutting period, you must focus on your goal, working hard for it. Remember that you need mental fortitude, which you can build exactly as you build muscle. Build your discipline!

Keep muscle as you lose fat with Body Gear

At Body-Gear.to you can find various compounds that are just perfect for your goals when you want to keep muscle while losing fat. For example, we have weight loss compounds like Clenbuterol, Liothyronine, and Semaglutide. These compounds are perfect for weight loss as they work in different ways to help you lose fat. They either boost your thyroid hormones (Liothyronine), enhance your metabolism (Clenbuterol), or suppress your appetite (Semaglutide). But they do not help keep your lean muscle. For that, you can use anabolic steroids such as Testosterone, Trenbolone, Winstrol, Anavar, and many more. They will keep your muscles while helping you to continue burning fat. The best news is that you can even stack multiple ones for perfect results.

• We can help determine which ones are perfect for your goals and offer each product for the best prices. We work with the best manufacturers so you don’t need to worry about quality. Go for a correct diet and workout plan while using these products that work to cut fat quickly and keep your lean muscle. They will also help reduce recovery time post-workout as well as enhance strength, energy, and endurance. Moreover, the Body Gear team is here to help with anything else when it comes to achieving your cutting goals. With the right diet, workout plan, and gear for your body, the perfect version of yourself is just around the corner!

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