9 weight train to hold lean muscle maintain some form of weight training at least 3 times a week or your body won't have a single reason to hold lean muscle, it will burn muscle faster than the recession is burning away at the stock market, even more so if you're doing substantial amounts of cardio each week. How to lose weight keep muscle. Reduce your calorie intake by between 500 and 1,000 calories per day this will result in weight loss in the range of 1 to 2 pounds per week a greater calorie reduction may result in more loss, but outside of this safe range you're likely to lose muscle as well.
how to lose weight keep muscle
2 do cardio this one is (maybe) optional, but can be an important tool in losing any kind of weight, even muscle long and/or intense cardio workouts can burn a lot of calories, and will help keep you in the calorie deficit described above. For individuals who have more fat to lose, reducing calories by 30–40% while increasing protein intake to 0.55–1.4 grams per pound (1.2–3.1 g/kg) may maximize fat loss while promoting muscle. I believe if your weight loss rate is low enough (< 1 lb per week) then you will lose a negligible (< 5%) amount of muscle. recall from above, that deviating from homeostasis will create unwanted effects (either fat gain or muscle loss). so lose weight slowly to retain muscle and gain weight slowly to prevent fat buildup..
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