How to Lose Fat without Losing Muscle (Step-by-Step)

How do you lose fat without losing muscle? In today's episode, we go over and rank the most important factors for achieving this holy grail, and present you with our step-by-step guide to help you focus on what truly matters.

After that, we answer a bunch of your questions on the topic of fat loss and strength training.

Timestamps:

• 04:00 - Today's topic: How to lose fat without losing muscle mass
• 30:30 - Question 1: Which is more harmful to the muscles when losing weight, a big caloric deficit or a lack of training?
• 32:15 - Question 2: How do I know if I'm losing fat and not muscle, with or without a scale?
• 36:30 - Question 3: Do I need to modify my strength training volume and/or intensity when trying to lose fat?
• 42:15 - Question 4: How should I split my calories when losing fat while still maintaining as much muscle mass as possible? I'm currently getting 40% of my calories from carbs, 30% from fat, and 30% from protein. Any suggestions?
• 46:15 - Question 5: How does fat loss and muscle gain change with age? Being 49 and a late starter in strength training, it seems hard to gain or retain muscle without also getting a bigger belly.
• 51:30 - Question 6: Could you talk about Lyle McDonald's rapid fat loss stuff. Seems brutal but efficient.
• 56:30 - Question 7: I'm currently undergoing a 3-month fat-loss phase with a daily caloric deficit of around 500 kcal. Is it a good idea to take a one-week diet break in the middle, to regain some strength in the gym, and then go back to a caloric deficit? I feel like my recovery and progression take a really bad hit during my cut.

***

Do you like what you hear so far? Please leave a five-star review in your podcast player. And hit that follow button!

You can also follow us on Instagram. You'll find Daniel at @strengthdan, and Philip at @philipwildenstam.

Become a part of our Reddit community here.

***

This podcast is brought to you by Styrkelabbet AB, Sweden.

To support us, download the world's best gym workout tracker app StrengthLog here. It's completely ad-free and the most generous fitness app on the market, giving you access to unlimited workout logging, lots of workouts and training programs, and much, much more even if you stay a free user for life.

If you want a t-shirt with "Train hard, eat well, die anyway", check out our shop here.