How can I lose weight without sacrificing muscle mass or strength?

How can I lose weight without sacrificing muscle mass or strength?
Im 5ft and 10 in and weight around 222. I want to lose atleast 35-48 lbs of pure body fat. But I've heard that when you lose weight you also lose muscle mass and strength? Is this true? So how can I prevent myself from losing the mass of my muscle and strength while losing the fat.

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5 Replies to “How can I lose weight without sacrificing muscle mass or strength?”

  1. (*check you the sources they are very informative*)

    I gather form your question that you are all ready acquainted with weight training, cardio and a mass building diet and are getting ready to cut weight for summer.

    To figure out your diet you need to cut calories from carbs AND replace them with protein. That is the key to maintaining you muscle.

    High carb day 1.75Xbodyweight =protein 1.5Xbodyweight+carbs 14Xbodyweight = caleries

    low carb days drop down to 0.5X body weight= carbs
    cyle bette high and low carbs days

    continue to lift weights cycling between low reps, med reps, and high reps. On the low rep days I would not just go all out with drop sets and such but you still want to get a good lift in. Keep you weight lifing kinda fast pased, like shorter rest periods (30 sec to 1 min) to get a cardio effect.
    Start doing HIIT (high intensity interval training) instead of steady state cardo with will tend to burn muscle. 20 to 30 min. of HIIT is plenty. No need to do 40 – 60 min like steady state.

    as far as sups goes BCAAs wil help maintann mucle also creatin and a thermo would give you and edge on the fat loss.

    Check you the sources. I have the june 07 issue of muscle and fitness that this came out off right infront of me I used this diet and work out last year but changed it a bit for my self and it worked great. Dont be afraid to change it up for your self to meet you level of training. i just got thought putting on aobut 25 lb over the past few months and I have one more week of mass builidng and iam about to jump on this diet again.

  2. First diet and run alot. Forget the muscle your to fat to worry about that right now (No offence :/)

  3. Hey i just goggled something similar to your question, because.. it's a good question that i didn't know the answer to

    btw, i just goggled: "lose weight without sacrificing muscle mass"

    Theres way more articles, but here's what i found;

    "Keys to losing FAT without losing MUSCLE

    1. Cycle fat burning days with recovery days.

    The secret to losing fat without losing muscle starts with not being too aggressive or extreme with your reduction of carbohydrates. You need carbohydrate management, not carbohydrate elimination. Over the last 12 years, with more than 10,000 clients I've found by reducing carbohydrates by 20% of daily needs and within 48 hours replenishing the glycogen in the muscle by eating 100% of daily carbohydrate requirements, allows for fat loss, without muscle loss. In essence you have two fat burning days, then a recovery day. By doing this you'll have the best of both worlds. You will experience fat loss that averages between 1-2 pounds weekly, while muscles are being well fed. You never drastically deplete the glycogen stores in the muscle so athletic performance is not affected like on a low carb diet.

    2. Exercise on days where you are receiving more carbohydrates.

    Exercising on days where muscle are getting more carbohydrates for fuel and taking days off from exercise when you are being aggressive about fat loss. One of the most difficult thoughts for exercisers to accept is that most of the results from exercise come when we are not exercising. They come after we exercise and in direct response to how the muscles receive nutrition after exercise.

    3. Exercise 1.5 – 2 hours after eating when blood sugar levels and insulin levels are slowly declining.

    As insulin levels increase in response to a rise in blood sugar after a meal, the cells are in an anabolic state (receiving nutrients). Insulin is the hormone that feeds are cells. As blood sugar levels drop, insulin levels drop and the pancreas produces the hormone glucagon and nutrients stored in the fat cells are released to the blood and used for energy. The management of this blood sugar rise and drop is important. If blood sugar levels go to high insulin feeds the muscle cells and deposits excess into fat cells. If insulin levels go too low, the muscle cells are being under fed. A slow rise in blood sugar provides good nutrition to the muscles and a slow drop allows glucagon to take from the fat cells. Timing your exercise to this blood sugar decline allows the muscles to receive from the fat cells more effectively. It is important to never exercise without having at least one meal left in your day so that muscles can recuperate from exercise.

    Final Thoughts

    Long term success managing weight starts with the right approach. If you are overweight, the real problem is that you have too much body fat for how much muscle you possess. A body composition solution is needed, not just a weight loss diet. Your goal should be to lose fat without losing muscle or sacrificing your health in the process. To maintain your results your eating habits must develop life long character. Low carbohydrate diets provide initial weight loss, but at the high cost of losing muscle and reducing metabolism. They are inadequate sources of fuel to support exercise activity, which is vital in maintaining good health. The risks to your health long term makes low carbohydrate diet's poor solutions for life long weight management."

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