When aiming to lose fat, many people struggle with the simultaneous challenge of preserving muscle mass. The goal for most is not simply to shed pounds but to improve body composition—reducing fat while increasing muscle. Losing muscle during a fat loss phase can lead to a frustrating cycle where progress is undermined. To optimize fat loss while preserving muscle, follow these nine essential rules.
1. Tailor Your Caloric Intake to Your Body Fat Percentage
Your caloric deficit should be based on your current body fat percentage. Individuals with lower body fat percentages are more prone to muscle loss, so they need a more conservative approach to dieting. Conversely, those with higher body fat can afford a more aggressive calorie cut. For example, men with 15-21% body fat can reduce calories by 20-30% from maintenance without significant muscle loss. In contrast, those with over 26% body fat can cut calories by 40-50% without jeopardizing muscle mass.
Use a macro calculator to determine your maintenance calories and adjust your intake accordingly. Keep track of weekly weight loss to ensure you’re not cutting too aggressively.
2. Maintain Training Intensity
When in a calorie deficit, maintaining your training intensity is crucial. A reduced calorie intake can impair recovery due to hormonal changes, including decreased testosterone and IGF-1, and increased cortisol.
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