Download Article Show Download Article When you're trying to lose weight and excess fat, it's natural to lose a little muscle mass. To prevent losing too much, there are certain diet plans and types of exercise that can help you lose weight, burn fat, and maintain your muscle mass. Check out this list of tips and tricks to get you started on your journey to a leaner, more muscular body.
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Advertisement About This ArticleArticle SummaryX The best way to burn fat without losing muscle is to eat at least 46 grams of protein daily if you’re a woman and 56 grams if you're a man. In addition to protein, make sure you're eating at lease 3 servings of fruit and 6 servings of vegetables per day, and limit your daily carbohydrate intake to between 60 and 200 grams. Finally, do cardio exercises, such as biking and swimming, 3-5 times a week and do weight training 2-3 times a week. For more advice from our Medical reviewer about protein supplements and rest days, read on! Did this summary help you? Thanks to all authors for creating a page that has been read 455,533 times. Did this article help you?Can you lower body fat percentage without losing weight?It's possible to gain muscle and reduce body fat without actually seeing a change in your weight. This happens when you lose body fat while gaining muscle. Your weight may stay the same, even as you lose inches, a sign that you're moving in the right direction.
How much fat can you cut without losing muscle?That said, there is a limit to how fast you can lose fat without losing muscle. Other researchers have suggested that the maximum weekly rate of weight loss should be 0.5 to 1% of body weight per week, which is about how fast these athletes lost weight.
Can you go from fat to muscular without losing weight?The simple answer is no. Turning fat into muscle is physiologically impossible, as muscle and fat are made up of different cells. A good analogy to this would be that you cannot turn a banana into an apple — they're two separate things.
Will my body fat percentage go down if I build muscle?Your body composition is made up of fat mass and fat-free mass. You can improve it by decreasing body fat, increasing muscle or both. Any of these changes will lead to a decrease in your body fat percentage, which is viewed as a single number that describes your body composition.
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