The 5 Non-Negotiables to losing fat without losing muscle
You can do a lot right, but if you screw one of these up, you’re going to get frustrated.
You know you want to do it, but you don’t know where to begin right? Truth is, you probably do have somewhat of an idea of where to begin, but you’ve only read online that there’s 9,000 different things you MUST do in order to get results with losing body fat and gaining/retaining muscle.
Well, like most things nowadays, marketing has gotten in the way of people actually learning something. People are going around looking for the “hack” when they should be understanding the few basic pillars of fat loss and muscle gain. Because let’s be honest, you’re not going to be stepping on stage anytime soon to flex and twerk, am I right!? If you are, there are some more specific strategies that are more appropriate for you, but for the masses of people that just want to be more confident in their skin and perhaps not wear baggy pants and shirts all summer long, you must subscribe to these 5 non-negotiables.
You must strength train in some way
If you don’t stimulate your body in a way that promotes the growth of muscle, you will lose it.
You must eat optimal protein, not adequate protein
if you look to the rda for protein intake, you won’t get enough. If you’re strength training, which you should be, eating 1 gram per pound of bodyweight is a good rule of thumb
You must be in a caloric deficit
You should know this by now, but it bears repeating. if you eat more calories than you burn, you will not lose fat.
You must not be in too much of a caloric deficit
Most people who want to lose weight tend to get too aggressive too quickly. They hit the 2lb weight-loss default button on MyFitnessPal and “away we go.” The deficit should be around 500 calories with moderate to high protein intake.
You need to get assessed
Having someone guide your efforts is worth it’s weight in gold, and having an assessment that can monitor your body composition change accurately is also gold. In today’s world, just stepping on the scale doesn’t cut it for optimal results.