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When to lose weight you can lose weight before or after you build muscle don't try to lose a lot of fat while on a muscle building program because it conflicts with calorie requirements for muscle gains, and it will make arm muscle measurements invalid because your arms will simultaneously shrink from fat loss if you’re ~25lbs+ (1134kg+) overweight, consider losing the fat before this. How to lose weight and keep muscle. When we say we want to lose weight, what we really mean is that we want to lose fat shedding fat while maintaining muscle mass can be difficult, but it’s not impossible the tips below will show you how to lose weight without losing muscle, proving once and for all that it can be done.

how to lose weight and keep muscle

No-equipment legs workout for all fitness levels visual

Here is an example meal plan for a male that works out about 4-5 hours a week, weighs 190 lbs and wants to lose 10 lbs of fat keep in mind that there is no perfect calculator to figure out how many calories you need this is simply a guide the best way to figure out how much you need to eat is to keep a journal and adjust where needed. In reality, you lift heavy weight to build muscle, and then lift that same heavy weight if you want to actually maintain that muscle. purposely reducing the intensity by lifting lighter weights while in a caloric deficit essentially makes your body think: “hmmm, it looks like we only need to lift lighter weights now.. For individuals who have more fat to lose, reducing calories by 30–40% while increasing protein intake to 0.55–1.4 grams per pound (1.2–3.1 g/kg) may maximize fat loss while promoting muscle.

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