Lose Fat, Not Muscle: A Guide for Indian Fitness Enthusiasts

Hey there, beautiful and shredded Scholars!

Are you ready to learn how to lose fat while preserving your hard-earned muscle? If you’re like me and live in the Northern Hemisphere, winter is the time when most people tend to put on a bit of extra size. But as we approach spring and summer, the desire to be lean and defined becomes stronger. Whether you’re looking to shed some excess fat or simply maintain your muscle mass, this guide is for you!

The Basics: Calorie Deficit

A calorie deficit is key to losing weight, but it’s important to strike a balance. Start by calculating your Total Daily Energy Expenditure (TDE) using online calculators. Subtract 20% from your TDE to create a deficit, but avoid going too deep initially to prevent cravings and hormonal imbalances.

Calculate your TDE using online calculators
Subtract 20% to create a calorie deficit

Essential Nutrients: Protein and Fat

Focus on consuming adequate protein and fat to support muscle maintenance and hormonal balance. Aim for 60 to 100 grams of high-quality fat per day and 1 to 1.5 grams of protein per pound of body weight. Keep carbohydrates limited to pre and post-workout meals to optimize performance.

Consume high-quality fats like avocado, eggs, and olive oil
Eat sufficient protein to support muscle maintenance

Training Tips: Progressive Overload

Continue to train with intensity and focus on Progressive Overload to maintain muscle mass. Avoid the myth of high reps for fat loss and prioritize strength training. Adequate rest, stress management, and quality sleep are crucial for preserving muscle mass during a deficit.

Train with high intensity 3 to 6 times per week
Focus on strength training and Progressive Overload

Supplements and Recovery

Consider adding creatine to your supplement routine to support performance. Monitor your strength levels during your cut and stop when you notice a significant loss of strength. Remember, the goal is to lose fat and maintain muscle without compromising your health.

Include creatine in your supplement stack
Monitor strength levels and adjust your cut accordingly

Conclusion: Stay Consistent and Patient

Remember, losing fat and preserving muscle is a gradual process that requires patience and consistency. Focus on proper nutrition, training, and recovery to achieve your goals. Don’t compare yourself to others, stay true to your journey, and trust the process. You’re already ahead of the game by prioritizing your health and fitness!

Thank you for joining me on this journey to a leaner, stronger you. Remember to download my free fitness guide, Centurion Strength, for more tips and guidance. Like, comment, and subscribe for more content, and let’s continue to support each other on this fitness journey. Stay blessed and keep shining!

You got this, Scholar!

Ketiz Singh