Lose belly fat and not muscle

Read on for 11 possible reasons why your belly fat won't budge. GOAL 6: GET WELL-DEFINED V-CUT ABS. If this sounds intimidating, think of it this way: you'll burn more calories in less time. Watch the eblly 5 Best Moves for Flatter Abs. Step 1 Start keeping a food journal.

Notifications There's weight loss and then there's fat loss. When people say they want to lose weight, they mean they want to lose fatbecause they certainly don't want to lose muscle. Muscle is metabolically active tissue — it's the physical location in your body where fat is burned. What's more, muscle also creates the shape of your body. And anyone who says otherwise either has no clue about basic human physiology, or is someone making false promises in order to separate you from your money.

When discussing fat loss, I want to make it clear that the relationship of how many calories you consume per day to the number you burn per day is the single most important factor when it comes to determining whether you lose fat. This is the first law of thermodynamics, which states that energy — and fat is stored lose belly fat and not muscle — can be neither created nor destroyed, only changed from one form to another.

In other words, fat loss is determined by burning more calories each day than you consume. Now, this isn't to discount that some calories are more nutrient dense than others. There are two ways to create a caloric deficit. You can either eat fewer calories or you can eat the same lose belly fat and not muscle of calories and increase your activity level to burn more calories. Since we're looking for fat loss without muscle loss, that activity should focus primarily on strength training, not cardio training.

Although this may be contrary to popular belief, a study published in the Journal of the American College of Nutrition drives home the importance of strength training over cardio for fat loss without muscle loss while in a caloric deficit. One group was given an aerobic exercise only protocol walking, biking, or jogging four times per weekand the other group was given resistance training only three times per week. After 12 weeks, both groups lost weight. The aerobic exercise group lost 37 pounds, 27 of which was fat and ten of which was muscle.

Lose belly fat and not muscle, the resistance-training group lost 32 pounds, and 32 pounds were fat; zero was muscle. Additionally, when resting metabolic rate was calculated after the study, it was found that the aerobic cardio group was burning fewer calories daily. In contrast, the resistance-training group had increased their metabolism by 63 calories per day. So, the two takeaways for successfully losing fat without losing muscle: you need to be in a caloric deficit and you need to emphasize strength training over cardio when you're in such a deficit in order to maintain your muscle, which, as stated above is what gives you that sexy and athletic shape.

In fact, if you're not obese, maybe just a bit overweight, or you're already fairly lean and simply looking to lose that extra bit of fat, a large caloric deficit will generally make you lose some muscle even with strength training and adequate protein So, the goal in order to achieve fat loss without muscle loss, is to be in a caloric deficit without starving yourself, make sure that your diet delivers plenty of protein and focus your exercise efforts on performing regular strength training.

Readers — Do you have a strength-training routine that you follow? Have you found it hard to lose weight without losing muscle? What eating and exercise routine has helped you gain muscle and lose fat? Leave us a comment below and let us know. Nick Tumminello is known lose belly fat and not muscle "the trainer of trainers. Nick lives in Fort Lauderdale, where he trains a select group of individuals. There are many different -- and sometimes opposing -- ideas about the best choices to ensure that we each live the healthiest and happiest life possible.

COM bloggers may not always agree with each other, and in fact, may present conflicting ideas on food and fitness. This is because one philosophy of eating and exercise may not fit all people. Exposure to different principles of nutrition and different types of exercise can help us each achieve our own optimal levels of fitness and happiness. It is our hope that everyone in the LIVE STRONG. COM community will benefit from exploring these tips, recipes and exercise suggestions.


We call it weight loss, but what we really want is to lose fat NOT muscle. As in I gain some weight but also lose fat around the belly. How to Lose Fat Without Losing Muscle. Since we're looking for fat loss without muscle loss, that activity should focus primarily on strength training. 7 Ways to Burn Fat Without Losing Muscle With fat loss, Crash diets will cause muscle loss no matter what you do.

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