How to NOT Lose Muscle While Losing Fat

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AIGHT. So you are jacked up to start losing weight but you are afraid you might lose your muscle. Stop worrying ya Nancy, I`ve already missed up once so you do NOT have to.

The problem with most fat loss phases is that they are poorly planned and as a result, after all your months of gaining size, after your fat loss phase, you are back to block one. OUCH.

Fear not my fine feathered friend, I`m going to give you the straight goods on how to NOT lose muscle while losing weight! Oh yeah.

Start OFF SLOW
Everyone is in a hurry but patience and perseverance will pay off. When you are starting a fat loss phase, first increase the amount of work you do. This means being more activity, start doing cardio and extra work outs. Then SLOWLY start to dial back your calories. Your starting calories should be your maintenance levels and slowly decreasing them week by week.

Maintain or Build Strength
When losing weight, the surest sign you are NOT losing muscle is that you are as stronger or STRONGER than when you started. Strength sends a signal to your body to keep your muscle. Keep your reps for compound movements less than 8.

Increase Your Work Load
If you have a couple of bad weigh ins, before you get liposuction, increase the amount of work you do. Want to know why a sprinter is so lean- they do a LOT OF WORK. You should already be exercising 5-7 hours per week but you can add in some light cardio, another circuit, sprints or something active to increase your work load. Also increase your work load FIRST before cutting your calories.

Have Refeed Days
If your work outs have been flat, you feel flat and look like a reheated loaf of garbage, you should have a refeed day. A refeed day is when you consume 1 gram per pound of bodyweight of carbs in addition to your normal diet for that day. It will refill your muscle glycogen and get you looking full again. Refeeds are great if you ARE losing weight but just have had a bad couple of work outs!

This is the video, this is the truth, let it be said, let it be done! Guys, what is the most amount of weight you have ever lost at one time. When I was 215, I lost 40 pounds down to 175. Post your results below! I will see you in the next video!

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[alfaspring007]

Hey! Omar.. good video but i am starting by now a plan to loose fat cause i have acumulate grease at my abs also at my chest so.. what would be better to star my plan.. loose fat or bulking? please i will wait 4 your answer!!

[OmarIsuf]

@alfaspring007 loss fat then :)

[criostiona]

@OmarIsuf what do u think of cross fit?

[OmarIsuf]

@criostiona Overrated. Its ok for women, not recommended for most guys looking to build size

[loaya2112]

GREAT video ! thanks man ! just wondering , i ve lost a lot of weight maybe too much but at the same time im scared of eating too much and getting FAT again .... how should I eat ??? and also what do you recomend to build muscle FAST???

[OmarIsuf]

@loaya2112 You should do a transition phase, which is slowly upping the calories by about 100-200 per week until you are in your sweet spot. For size, working out 4-5 days per week with big compound movements and not over extending in each workout is crucial! You got it!

[JoShsFITNESSnFUN]

i lost 20 lbs and gained 5 lbs of muscle in my newbie phase in about 3 months;)

[JP7166]

20 Ibs in 3 month..and gained 6 Ibs muscle

[PsycoKill3r]

I helped my gf lose 30 pounds ina month. Ima be a personal trainer lol

[Jetvictor]

I lost about 84 pounds in 10 months :)

[miles2057]

I'm here cos' I saw you on Destorm's video.

You are good,mate. I have subbed and I will look forward to seeing more of your vids and catching up too.

Cheers from Melbourne, Australia.

Peace.

[HEYYitsMEyou]

30 lbs in 2 months

[bladedush]

back in nov when i started my weight loss plan after hitting 116kgs (255lbs i think) after just running 3km's a day (metric in aus sorry), after 1 month i was down to 100kgs (220lbs), id managed to loose about 35 lbs, but since then ive been crazy busy with work, but this month ive started to crush it again with the cardio while keeping muscle, thanks for the vids they keep me energised!

[jeffferguson69]

Im losing about 1 to 3 lbs a week, decent amount of protein, around 50 gs of carbs a day, im getting my fiber, not shitting blood yet, lol.im not really excercising much really, so whats your insite omar

[MsLittleAlisha]

I've lost 66 pounds in about 6 months. Going to lose 7-10 more then I'm done.

[TheLonelyRhyno]

@tonymejia123 It also depends on what you're trying to build. More weight=more size Lower reps=more weight.