How to Lose Fat and Keep Muscle, as Taught by Celebrity Trainers

• When we express a desire to lose weight, we usually refer to reducing body fat without losing muscle mass.
• Muscles contribute to a “defined” appearance and aid in maintaining our metabolic rate.
• To reduce body fat while maintaining muscle mass, consume sufficient protein and engage in regular strength training, according to two leading fitness experts.

If you’re looking to shed fat while maintaining muscle mass, there are three key points you should be aware of.

That’s according to Magnus Lygdback, a Hollywood personal trainer who assisted Alexander Skarsgård in getting ready to portray a Viking warrior in “The Northman,” and Harry Cox, apersonal fitness coach for time-constrained executivesexecs based in London.

To shed pounds, you must consume fewer calories than your body burns, but if this amount becomes too low, you may begin to lose muscle mass alongside fat.

“Since your body is in a state of energy deficiency, it will seek out energy from any available source, and occasionally that means breaking down muscle,” Cox explained to Business.

You might appear more slender, but this could have negative consequences over time, asmuscle massis crucial for general well-being, he stated. It has a significant role in managing metabolism, includingglucose levels, and boosts the number of calories your body burns while at rest. All of this affects body composition.

We also naturally begin to lose muscle as we get older, and developing and preserving it helps us remain mobile, carry objects, and reduce the risk of injury over time.

Both coaches supported the idea of creating lasting healthy routines, such as maintaining a nutritious diet and ensuring sufficient rest, rather than relying on temporary solutions, which can be organized into the following three suggestions.

1) Engage in strength training using increasing resistance at least two times per week

Strength trainingFrequently, especially when aiming to reduce body fat, it can assist in maintaining muscle mass, according to Cox. It communicates to the body that it is necessary and should be retained, he explained.

The most scientifically supported method for increasing muscle mass is to exercise withprogressive overloadThis is where you push your muscles until they can’t perform another repetition — where you’re just barely able to complete one more rep — and consistently increase the weight or number of repetitions as your body adjusts over time.

Cox mentioned that the same concept is relevant for preserving muscle. “If you’re only going to the gym and using the lightest weights, expecting that will help maintain muscle, that’s not true. The workout must be fairly intense,” he stated.

He recommended targeting at least two strength training sessions per week, but noted that achieving better outcomes may require three or four sessions.

Every training session must incorporate at least one pulling movement — like a chin-up, pull-up, or lat pulldown — one pushing movement — such as a push-up, bench press, or overhead press — and a lower-body exercise — including a lunge, squat, or deadlift.

“If you begin to implement these healthier routines, such as consuming more protein and exercising more often, weight loss often occurs as a side effect without needing to concentrate on it directly,” Cox explained.

2) Eat enough protein

Protein serves as the foundation for muscle development, making it essential to consume adequate amounts to preserve muscle mass while shedding fat, according to Lygdback.

Regardless of whether you’re attempting to shed pounds, you should strive to consume the same amount of protein to preserve your muscle mass, he stated.

“You shouldn’t change that much if you ask me. And I never do,” he said.

According to Cox, the scientific research suggests consuming between 1.6 and 2.2 grams of protein per kilogram of body weight daily to aid in recovery and help preserve or increase muscle mass.

An individual weighing 60 kilograms might target consuming 120 grams of protein daily, for instance.

If you’re struggling to eat enough protein, the trainers suggested learning about which foods are rich in protein, considering protein powder when needed, and not hesitating to request an extra portion of protein when dining out.

3) Stay in a gentle calorie deficit

To shed pounds, you must expend more calories than you consume, referred to as acalorie deficit. However, developing muscle mass necessitates being in a caloric surplus. This is why it can be challenging to lose weight without losing muscle rather than fat.

You can do this by monitoring macronutrients (protein, fats, and carbohydrates), Lygdback stated. You don’t need to weigh your food at every meal, but it could be useful to track your meals for a few days to understand what 30 grams of protein or 500 calories of rice looks like, for instance, he mentioned.

A typical diet for gym enthusiasts includes chicken, rice, and broccoli. However, you don’t have to stick to this combination to achieve your objectives, he mentioned. Simply ensure you consume sufficient protein while maintaining a general calorie deficit. “It’s important to keep your protein intake high and your carbohydrate and fat consumption low,” he added.

Lygdback suggested reducing your daily caloric intake by 10 to 20 percent. “You shouldn’t push it too far,” he mentioned.

Business previously reported onhow to determine your macronutrient needsdepending on your weight and how active you are

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