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🔥 How to Lose Fat Without Losing Muscle 🔥
Most guys make huge mistakes when trying to lose fat—like crashing their calories too low, skipping strength training, or not eating enough protein—and end up losing muscle instead of burning fat.
Here’s how to do it the right way:
1️⃣ Don’t Eat Too Little
🚨 Never drop your calories below your Basal Metabolic Rate (BMR) unless under rare, specific conditions.
📌 Instead, create a deficit through walking, strength training, & proper nutrition—not starvation.
2️⃣ Eat Enough Protein
💪 Aim for 1g protein per pound of body weight. (If you’re very overweight, adjust accordingly—300 lbs doesn’t mean 300g protein.)
📌 Different genetics = different protein needs. Pakistanis often need more, while some from the Sham region need slightly less.
3️⃣ Strength Train Properly
🏋️ Train at least 3x per week with a structured plan to stimulate muscle & boost metabolism.
📌 If your calories are too low, you’ll feel weak & tired, which impacts training & causes muscle loss.
4️⃣ Use the Right Cardio Strategy
🚶 Walking is low impact, sustainable, and burns calories without hurting recovery.
🏀 If you already play sports or have great conditioning, higher-intensity cardio can work.
📌 If you’re out of shape, start with walking. Intense cardio can backfire if your body isn’t ready.
🚀 Follow these steps, and you’ll lose fat while keeping (or even gaining) muscle.
💡 Need a custom plan built for your body type, schedule, & metabolism?
💬 Comment M3 below, and I’ll send you all the details about our coaching & app, In Shaa Allah!
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