≡Lose fat while preserving muscle.
Losing weight seems easy, but the challenge is losing fat while keeping muscle.
Understand the difference
Fat: excess we want to reduce
Muscle: active tissue that maintains strength and metabolism
Losing muscle along with fat leaves the body flabby and lowers energy. The key is to preserve muscle while losing fat.
1. Strategic nutrition
Eat enough protein: eggs, chicken, fish, tofu
Moderate calorie deficit, without cutting too much
Include fiber and vegetables for satiety
Avoid ultra-processed foods
Nutrition should provide energy and nutrients to train and maintain muscle.
2. Strength training
Preserves lean mass
Training with progression maintains strength
Compound exercises work multiple muscles at once
Without strength training, the body loses muscle along with fat.
3. Smart cardio
Moderate cardio increases calorie burn
Prefer HIIT or short walks
Avoid overdoing it to “compensate” for diet. Balance burns fat without sacrificing muscle.
4. Sleep and recovery
Sleeping 7–9 hours regulates hormones and recovery
Rest prevents muscle loss and improves performance
5. Hydration
Water helps with satiety and metabolism
Muscles need water to maintain function and volume.
Did you know?
