When most people have the goal of trying to lose weight, what they really are trying to do is to lose fat. The issue, however, is that losing fat requires not losing muscle. Losing fat without

losing muscle seems to be a major challenge for many dieters. But, when trying to lose weight, it is important to maintain as much muscle as possible in order to keep the weight off.

Losing muscle is something you want to avoid, especially as you age. Not only will muscle help you stay strong and independent, but it’s a leading indicator of overall health and longevity. So as you are on your quest to weight-loss. Therefore, if you are motivated to shred some pounds, following a carefully planned diet along with an effective workout routine will help you melt the fat away while maintaining muscle.

How You Can Lose Fat Without Losing Muscle

Losing fat without sacrificing muscle is easier said than done. In addition to lowering your calorie intake, eating enough protein, exercising, resting, and getting enough sleep, there are some nuances that can get in the way of successful weight-loss dieting. Luckily, our nutritional experts put together a few helpful ways that you can lose weight and not muscle.

Don’t Go Overboard on Cardio

While running has a variety of health benefits and can be an effective way to shed some pounds, sticking to the treadmill while at the gym or having an exercise routine that consists only of cardio will make it harder to achieve the results you need to create a balanced workout that includes strength.

Cut Calories

In order to lose weight, you have to maintain a calorie deficit, meaning that you use more calories than you consume each day. However, it is important to keep in mind that cutting calories too drastically can lead to muscle loss. Instead of trying to drastically reduce your calorie intake, gradually reduce it to make the change more manageable without sacrificing muscle loss.


The muscle mass your body has all depends on how you use your muscles. Regularly exercise and the proper nutrition will help you build and maintain your muscle mass. And while just about any workout will help in maintaining muscle why you lose weight, some workouts are better than others in which they help you increase your muscle mass. Consider the following two workouts for your weight-loss plan:

  • Resistance training. This exercise causes the muscles to contract against an external resistance and help in increasing muscle strength, tone, mass, endurance, and the number of calories burned.
  • High-intensity training (HIT). These progressive resistance exercises are characterized by a high level of effort and relatively brief and infrequent workouts. A 2017 study showed that HIT workers are more effective in reducing body fat in obese adults than traditional exercise. These workouts can help improve your metabolic health, build muscle, and enhance endurance.

Eat Right

Nutrition is an essential component of fitness. Without proper nutrition, exercise is not merely enough to create a healthy body, let alone lose weight and build muscle. Make sure your diet includes healthy foods that contain ample amounts of protein, fats, carbohydrates, and other nutrients to provide you with the energy you need to push through your workouts and exercises.

These are just a few of the many things you can do to lose weight without risking muscle loss. At QuickHIT Fitness, our effective workout system can help you lose weight and build muscle. To learn more about our high-intensity training methods and specialized equipment that make our workouts extremely efficient, effective, and safe, contact us!