{"id":35717,"date":"2018-02-22T13:45:21","date_gmt":"2018-02-22T13:45:21","guid":{"rendered":"https:\/\/turnaroundfitness.com\/?p=35717"},"modified":"2018-05-08T14:45:51","modified_gmt":"2018-05-08T14:45:51","slug":"3-easy-steps-burn-fat-without-losing-muscle","status":"publish","type":"post","link":"https:\/\/turnaroundfitness.com\/3-easy-steps-burn-fat-without-losing-muscle\/","title":{"rendered":"3 Easy Steps To Burn Fat Without Losing Muscle"},"content":{"rendered":"

Would you like to know how to burn fat WITHOUT losing muscle? Here 3 easy steps you can take to minimize muscle loss while trying to burn the most amount of fat for your leanest body ever.<\/h2>\n

Would you like to know How to lose fat without losing muscle? There are steps you can take to minimize muscle loss while trying to burn fat.<\/p>\n

By:\u00a0<\/strong> Tim Ernst – Founder of Body Blitz Max<\/a>, 180 Muscle<\/a> and Barbell\/Dumbbell Ripped Muscle Complexes<\/a><\/em><\/p>\n

However, even if you do these steps perfectly when training as a natural, you’re going to lose some muscle as your body fat gets lower and lower.<\/p>\n

Also when you’re eating a lower calorie diet it’s very hard to keep your muscles looking full.<\/p>\n

So chances are pretty high that as you cut body fat your muscles will get at least a little tiny bit smaller.<\/p>\n

The point of me writing this article is to give you some tips to maintain as much muscle as possible while burning fat.<\/p>\n

The first thing you want to make sure you don’t do` is don’t drastically cut your calories.<\/p>\n

Step #1 – Don’t Drop Calories and Do Cardio To Fast<\/h3>\n

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When you drastically cut your calories you’re body is more likely to burn some muscle to lower maintenance energy requirements.<\/p>\n

The same thing can be said for cardio. Don’t do drastic amounts of cardio.<\/p>\n

Start with only two days a week of cardio and progressively work your way up.<\/p>\n

In the beginning just modifying your diet should be enough to get you losing body fat.<\/p>\n

When you overkill with dieting and cardio you release cortisol, screw up your hormones and hit huge plateaus.<\/p>\n

So remember, slow, progressive changes to your diet and adding a little bit of cardio at a time when you plateau is the way to go.<\/p>\n

Don’t worry so much about frequency, worry more about making it work for your lifestyle.<\/p>\n\r\n

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People that eat 4-6 meals a day say that this is the most effective way to maintain muscle while burning fat, and then people doing intermittent fasting say that their method is more effective.<\/p>\n

I know that there are a lot of people that are trying to burn fat with an intermittent fasting protocol, and I think intermittent fasting can be great for burning fat.\u00a0 Same thing for 4-6 meals a day.<\/p>\n

Both of these approaches work, so meal frequency should be based more on your lifestyle.<\/p>\n

I’ve experimented with both intermittent fasting and with eating more frequently throughout the day. For me I’ve always been able to maintain more muscle doing intermittent fasting.<\/p>\n

The only reason I wasn’t able to eat 4-6 meals throughout the day was because I needed to lose a lot of fat and intermittent fasting helped me tremendously!<\/p>\n\r\n

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This just highlights the fact that everyone is different, so do what works for you based on your goals.<\/p>\n

Intermittent fasting is great for people that have busy lifestyles (such as myself) and people that can eat a lot in one sitting.<\/p>\n

Eating more frequently throughout the day has it’s own benefits.<\/p>\n

Focus less on meal frequency and more on keeping your daily calories in the right range to burn fat not muscle.<\/p>\n

Step #2 – Lift Heavy<\/h3>\n

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Next you want to make sure that you try your best to keep your lifts heavy at the gym.<\/p>\n

It’s almost inevitable that you get a little weaker as your body fat percentage keeps dropping. Especially when you get to really low levels of body fat.<\/p>\n

However, you’re going to want to do everything you can to lift heavy weight.<\/p>\n

Aim for compound exercises and try to hit each muscle group for a minimum of 9 sets 5-8 reps with heavy weight.\u00a0 When training for aesthetics I recommend splitting up your routine.<\/p>\n

Obviously you wouldn’t be doing every single muscle group for 9 sets in one day.<\/p>\n

The point I want you take away is to push yourself to go heavy, even if you feel tired from eating less.<\/p>\n

If you consistently put your body under heavy weight your body will do it’s best to maintain muscle for that task.<\/p>\n

Many people drop their weight and go with low reps while cutting fat and that is the worst thing you can do when trying to maintain muscle.<\/p>\n

Step #3 – Supplementation<\/h3>\n

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The last tip is to take BCAA’s and L-Glutamine.<\/p>\n

Don’t fall for the newest trendiest BCAA formula supplement because it’s probably the same Branch chain amino acids with some added sugar and a bigger price tag.<\/p>\n

All you need is plain old BCAA powder. Same thing with L glutamine, plain L glutamine powder would be best.<\/p>\n

Whether they really work or not is debatable, but at least these supplements are one of the supplements that have more evidence of being useful.<\/p>\n

You don’t need to take it all day. You can take them before, after your workout and maybe one more time before bed.<\/p>\n

That’s it guys I hope you enjoyed this article and if you enjoyed it make sure to share and leave a comment below<\/p>\n

What’s Next?<\/h3>\n

As you probably know or at some point you\u2019ve been told that the best way to build muscle is by training each muscle group a different day of the week\u2026<\/p>\n