{"id":4473,"date":"2022-06-07T09:12:06","date_gmt":"2022-06-07T08:12:06","guid":{"rendered":"https:\/\/www.testofuel.com\/tf\/?p=4473"},"modified":"2022-06-07T10:13:04","modified_gmt":"2022-06-07T09:13:04","slug":"cutting-fat-not-muscle","status":"publish","type":"post","link":"https:\/\/www.testofuel.com\/tf\/cutting-fat-not-muscle\/","title":{"rendered":"Guide to Cutting Fat Not Muscle: Body Recomposition"},"content":{"rendered":"<p><strong><span data-preserver-spaces=\"true\">With diet season just around the corner, you&#8217;re unsure if your eating plan and training will result in cutting fat, not muscle. Or whether you&#8217;ll end up lean but with no mass whatsoever.\u00a0<\/span><\/strong><\/p>\n<p><span data-preserver-spaces=\"true\">When it comes to building muscle and shredding excess fat, you&#8217;ve always been told that there&#8217;s a bit of a trade-off. You can&#8217;t build muscle and lose fat at the same time. And that cutting fat, not muscle, is a pipe dream.<\/span><\/p>\n<p><span data-preserver-spaces=\"true\">But it&#8217;s entirely possible.<\/span><\/p>\n<p><span data-preserver-spaces=\"true\">And in this detailed guide, we tell you how to achieve what&#8217;s known as\u00a0<\/span><em><span data-preserver-spaces=\"true\">body recomposition &#8211;\u00a0<\/span><\/em><span data-preserver-spaces=\"true\">the process of obliterating excess fat without sacrificing that muscle mass you&#8217;ve worked hard to develop.<\/span><\/p>\n<p><span data-preserver-spaces=\"true\">Here&#8217;s what we cover:<\/span><\/p>\n<ul>\n<li><span data-preserver-spaces=\"true\">Can you decrease fat mass but maintain lean tissue?<\/span><\/li>\n<li><span data-preserver-spaces=\"true\">What is body recomposition?<\/span><\/li>\n<li><span data-preserver-spaces=\"true\">How to make sure you&#8217;re cutting fat, not muscle<\/span><\/li>\n<\/ul>\n<hr \/>\n<h2><span data-preserver-spaces=\"true\">Can You Lose Fat Without Losing Muscle?<\/span><\/h2>\n<p><span data-preserver-spaces=\"true\">The old school mentality to training was to cycle phases of bulk and shred.<\/span><\/p>\n<p><span data-preserver-spaces=\"true\">In other words, you&#8217;d increase calories and training volume to achieve as much muscle mass as you could during a &#8216;bulking&#8217; phase.<\/span><\/p>\n<p><span data-preserver-spaces=\"true\">And then, you&#8217;d reduce the intensity of your strength workouts and reduce your food intake during your &#8216;cutting&#8217; phase. You aimed to shed the body fat and uncover the muscle beneath it.<\/span><\/p>\n<p><span data-preserver-spaces=\"true\">The problem with this approach was that it was easy to under or overshoot.<\/span><\/p>\n<p><span data-preserver-spaces=\"true\">You&#8217;d drop the calorie intake down, and as fast as body fat would decrease, so would muscle mass. So at the end of your weight cut, you&#8217;d look lean, but with minimal muscle tissue, you&#8217;d look like you&#8217;d never lifted a weight in your life.<\/span><\/p>\n<p><span data-preserver-spaces=\"true\">And if you didn&#8217;t cut aggressively enough, your progress would be non-existent, and you&#8217;d retain the excess fat covering that valuable mass\u2014no six-pack for you.<\/span><\/p>\n<h3><span data-preserver-spaces=\"true\">Fat loss all comes down to a calorie deficit.<\/span><\/h3>\n<p><span data-preserver-spaces=\"true\">You can argue many things when it comes to diet and exercise. Some people prefer a specific diet. Others swear by a particular training program.<\/span><\/p>\n<p><span data-preserver-spaces=\"true\">There&#8217;s no right or wrong.<\/span><\/p>\n<p><span data-preserver-spaces=\"true\">But one thing you can&#8217;t question is the role of calories in fat loss.\u00a0<\/span><strong><span data-preserver-spaces=\"true\">You can&#8217;t lose body fat if you&#8217;re not in an energy deficit.<\/span><\/strong><\/p>\n<p><span data-preserver-spaces=\"true\">A calorie deficit happens when you consume fewer calories than your body needs for essential functions such as digestion, breathing, blood flow, movement, and exercise. Swing the pendulum in favour of a deficit and the laws of thermodynamics dictate you&#8217;ll lose fat.<\/span><\/p>\n<p><span data-preserver-spaces=\"true\">When your body falls into a deficit, it realizes it needs extra energy from somewhere.<\/span><\/p>\n<p><span data-preserver-spaces=\"true\">In a perfect world, &#8220;somewhere&#8221; would be from your triglyceride cells, full of fatty goodness. Trigger these, and<\/span><strong><span data-preserver-spaces=\"true\">\u00a0the fat will melt from your physique.<\/span><\/strong><\/p>\n<p><span data-preserver-spaces=\"true\">Get it wrong, though, and your body will turn to muscle tissue for fuel. Because as far as it&#8217;s concerned, energy is energy. It doesn&#8217;t care where it comes from.<\/span><\/p>\n<hr \/>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-4478\" src=\"https:\/\/www.testofuel.com\/tf\/wp-content\/uploads\/2018\/07\/Body-recomposition.jpg\" alt=\"Body recomposition - cutting fat not muscle\" width=\"800\" height=\"450\" srcset=\"https:\/\/www.testofuel.com\/tf\/wp-content\/uploads\/2018\/07\/Body-recomposition.jpg 800w, https:\/\/www.testofuel.com\/tf\/wp-content\/uploads\/2018\/07\/Body-recomposition-150x84.jpg 150w, https:\/\/www.testofuel.com\/tf\/wp-content\/uploads\/2018\/07\/Body-recomposition-300x169.jpg 300w, https:\/\/www.testofuel.com\/tf\/wp-content\/uploads\/2018\/07\/Body-recomposition-768x432.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<hr \/>\n<h3><span data-preserver-spaces=\"true\">Body recomposition &#8211; the key to cutting fat without losing muscle<\/span><\/h3>\n<p><span data-preserver-spaces=\"true\">The process of cutting fat without losing muscle mass is called\u00a0<\/span><em><span data-preserver-spaces=\"true\">body recomposition.\u00a0<\/span><\/em><span data-preserver-spaces=\"true\">It&#8217;s the holy grail of fitness as it allows you to shred down to a single-digit body fat percentage while keeping the muscle mass you&#8217;ve worked hard to cultivate.<\/span><\/p>\n<p><span data-preserver-spaces=\"true\">With the proper diet and training plan, you can target excess fat while simultaneously maintaining (and in some cases even significantly boosting) lean muscle mass.<\/span><\/p>\n<p><span data-preserver-spaces=\"true\">Body recomposition is easier for some people than others.<\/span><\/p>\n<p><span data-preserver-spaces=\"true\">If you&#8217;re already super-lean and don&#8217;t carry much muscle mass, you&#8217;ll find it challenging to cut fat, not muscle. Likewise, if you&#8217;re well-trained and hit the gym regularly, you&#8217;re probably already pushing the boundaries of tolerable limits for the muscle mass you carry.<\/span><\/p>\n<p><span data-preserver-spaces=\"true\">And that means your body will be happy to use some of it for fuel during a weight cut.<\/span><\/p>\n<p><span data-preserver-spaces=\"true\">Here are the people that find body recomposition easier.<\/span><\/p>\n<p><span data-preserver-spaces=\"true\"><div class=\"group infobox infobox-blue mtop20 mbottom20\"><p><\/span><\/p>\n<p><strong><span data-preserver-spaces=\"true\">Cutting fat, not muscle, is easier if:<\/span><\/strong><\/p>\n<ul>\n<li><span data-preserver-spaces=\"true\">You&#8217;re new to strength training or haven&#8217;t lifted weights for a long time<\/span><\/li>\n<li><span data-preserver-spaces=\"true\">Those that are carrying a decent amount of body fat and have plenty to lose<\/span><\/li>\n<li><span data-preserver-spaces=\"true\">You hold a lot of muscle mass already<\/span><\/li>\n<\/ul>\n<\/div><\/p>\n<hr \/>\n<h2><span data-preserver-spaces=\"true\">How to Cut Weight Without Losing Muscle<\/span><\/h2>\n<h3><strong><em><span data-preserver-spaces=\"true\">&#8216;Burn fat, not muscle.&#8217;<\/span><\/em><\/strong><\/h3>\n<p><span data-preserver-spaces=\"true\">Now you know that cutting fat, not muscle is entirely possible. All that&#8217;s left to do is look at\u00a0<\/span><em><span data-preserver-spaces=\"true\">how.<\/span><\/em><\/p>\n<p><span data-preserver-spaces=\"true\">It might sound too good to be true, but you can transform your physique from muscular but fluffy to lean and strong with the proper diet and training program.<\/span><\/p>\n<p><span data-preserver-spaces=\"true\">Here&#8217;s how.<\/span><\/p>\n<h3><span data-preserver-spaces=\"true\">Calorie cycling for body recomposition<\/span><\/h3>\n<p><span data-preserver-spaces=\"true\">A calorie deficit is essential for fat loss.<\/span><\/p>\n<p><span data-preserver-spaces=\"true\">There&#8217;s just no way around that.<\/span><\/p>\n<p><span data-preserver-spaces=\"true\">But the road to cutting fat, not muscle, isn&#8217;t black and white.<\/span><\/p>\n<p><span data-preserver-spaces=\"true\">Calorie cycling is a method of energy balance control that involves\u00a0<\/span><strong><span data-preserver-spaces=\"true\">alternating high and low-calorie days throughout your diet.<\/span><\/strong><\/p>\n<p><span data-preserver-spaces=\"true\">It helps you cut fat, not muscle, as calorie intake is never aggressively or perpetually low.<\/span><\/p>\n<p><em><span data-preserver-spaces=\"true\">So how do you calorie cycle?<\/span><\/em><\/p>\n<p><span data-preserver-spaces=\"true\">It&#8217;s pretty simple.<\/span><\/p>\n<p><span data-preserver-spaces=\"true\">On days when you&#8217;re in the gym, you take your calorie intake up to maintenance. As a result, you&#8217;re not eating in a surplus, but you&#8217;re giving your body enough energy to lift heavy and productively without excessive fatigue.<\/span><\/p>\n<p><span data-preserver-spaces=\"true\">It helps to keep progressing and improving in the gym, which will lead to muscle maintenance and growth.<\/span><\/p>\n<p><span data-preserver-spaces=\"true\">It also boosts recovery, energy levels and mood.<\/span><\/p>\n<p><span data-preserver-spaces=\"true\">On days when you&#8217;re not in the gym, you&#8217;ll shoot for a calorie deficit. How aggressive that deficit is, is up to you. But somewhere between 20-40% works well.<\/span><\/p>\n<p><span data-preserver-spaces=\"true\">This will trigger cutting fat, not muscle.<\/span><\/p>\n<h3><span data-preserver-spaces=\"true\">Keep protein intake high.<\/span><\/h3>\n<p><span data-preserver-spaces=\"true\">Your body fights a constant battle between two physiological processes:<\/span><\/p>\n<ol>\n<li><strong><span data-preserver-spaces=\"true\">Protein synthesis &#8211;<\/span><\/strong><span data-preserver-spaces=\"true\">\u00a0the creation of new protein cells<\/span><\/li>\n<li><strong><span data-preserver-spaces=\"true\">Protein degradation &#8211;<\/span><\/strong><span data-preserver-spaces=\"true\">\u00a0the breakdown of existing protein cells<\/span><\/li>\n<\/ol>\n<p><span data-preserver-spaces=\"true\">When you train hard in the gym, eat plenty of calories and take in sufficient protein throughout the day, your body has enough fuel to push the balance in favour of protein synthesis &#8211; you build more muscle cells than you break down.<\/span><\/p>\n<p><span data-preserver-spaces=\"true\">But as calories drop, you run the risk of degradation increasing and muscle cells being used as energy.<\/span><\/p>\n<p><span data-preserver-spaces=\"true\">Especially if your protein intake decreases too.<\/span><\/p>\n<p><span data-preserver-spaces=\"true\">One way to make sure you&#8217;re cutting fat, not muscle, is to maintain a high protein intake &#8211; around\u00a0<\/span><strong><span data-preserver-spaces=\"true\">1 gram per pound of body weight.\u00a0<\/span><\/strong><\/p>\n<p><span data-preserver-spaces=\"true\">By giving your muscle cells enough fuel, they&#8217;ll be able to fight off protein degradation, even in a calorie deficit. And if muscles are protected, the only other place they can get fuel from is fat.<\/span><\/p>\n<hr \/>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-4479\" src=\"https:\/\/www.testofuel.com\/tf\/wp-content\/uploads\/2018\/07\/Cut-fat-and-gain-muscle.jpg\" alt=\"Cut-fat-and-gain-muscle\" width=\"800\" height=\"450\" srcset=\"https:\/\/www.testofuel.com\/tf\/wp-content\/uploads\/2018\/07\/Cut-fat-and-gain-muscle.jpg 800w, https:\/\/www.testofuel.com\/tf\/wp-content\/uploads\/2018\/07\/Cut-fat-and-gain-muscle-150x84.jpg 150w, https:\/\/www.testofuel.com\/tf\/wp-content\/uploads\/2018\/07\/Cut-fat-and-gain-muscle-300x169.jpg 300w, https:\/\/www.testofuel.com\/tf\/wp-content\/uploads\/2018\/07\/Cut-fat-and-gain-muscle-768x432.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<hr \/>\n<h3><span data-preserver-spaces=\"true\">Lift heavy and frequently<\/span><\/h3>\n<p><span data-preserver-spaces=\"true\">The best way to elevate muscle protein synthesis is to lift weights. The actual stimulus that strength training provides increases the chemical signalling process that creates protein cells.<\/span><\/p>\n<p><span data-preserver-spaces=\"true\">You need to lift to make sure you&#8217;re cutting fat, not muscle, and achieve body recomposition.\u00a0<\/span><\/p>\n<p><span data-preserver-spaces=\"true\">If you don&#8217;t stimulate your muscle tissue, your body will begin to break it down.<\/span><\/p>\n<p><span data-preserver-spaces=\"true\">Don&#8217;t expect to get much stronger during a cutting phase, and don&#8217;t think you&#8217;ll add serious muscle mass.<\/span><\/p>\n<p><span data-preserver-spaces=\"true\">The main aim of strength training here is to put the brakes on muscle loss.<\/span><\/p>\n<h3><span data-preserver-spaces=\"true\">Cardio Without Losing Muscle<\/span><\/h3>\n<p><span data-preserver-spaces=\"true\">You might be thinking about adding cardio into your body recomposition plan. After all, cardio is an effective way of increasing energy expenditure.<\/span><\/p>\n<p><span data-preserver-spaces=\"true\">You need to remember that<\/span><strong><span data-preserver-spaces=\"true\">\u00a0cardio isn&#8217;t essential for a weight cut.<\/span><\/strong><\/p>\n<p><span data-preserver-spaces=\"true\">You&#8217;re already hitting a deficit every other day, which will take care of the fat loss. However, cardio doesn&#8217;t stimulate muscle growth like strength training does, so there&#8217;s an argument that you&#8217;d be better off just lifting weights.<\/span><\/p>\n<p><em><span data-preserver-spaces=\"true\">But&#8230;\u00a0<\/span><\/em><span data-preserver-spaces=\"true\">if you enjoy cardio and have the time and energy to fit it into your weekly exercise plan, go for it.<\/span><\/p>\n<p><span data-preserver-spaces=\"true\">Make sure you do it on your non-strength training days so it doesn&#8217;t interfere with recovery.<\/span><\/p>\n<h3><span data-preserver-spaces=\"true\">Keep testosterone levels high.<\/span><\/h3>\n<p><span data-preserver-spaces=\"true\">Testosterone is a natural anabolic hormone produced in the Leydig cells of your testes.<\/span><\/p>\n<p><span data-preserver-spaces=\"true\">It&#8217;s involved in everything that makes you a man &#8211; from\u00a0<\/span><strong><span data-preserver-spaces=\"true\">muscle mass and strength regulation to sky-high libido, energy levels, and stamina.<\/span><\/strong><\/p>\n<p><span data-preserver-spaces=\"true\">Prolonged and aggressive dieting can harm testosterone levels, especially when following low-fat diets [1].<\/span><\/p>\n<p><span data-preserver-spaces=\"true\">If testosterone levels decline, so does your health, leading to:<\/span><\/p>\n<ul>\n<li><span data-preserver-spaces=\"true\">Increased fat mass and decreased muscle mass<\/span><\/li>\n<li><span data-preserver-spaces=\"true\">Lower energy levels and mood, as well as loss of sleep<\/span><\/li>\n<li><span data-preserver-spaces=\"true\">Reduced libido and sex drive<\/span><\/li>\n<li><span data-preserver-spaces=\"true\">Stamina and endurance begin to taper off<\/span><\/li>\n<li><span data-preserver-spaces=\"true\">Increased risk of metabolic disorders<\/span><\/li>\n<li><span data-preserver-spaces=\"true\">Low mood and a higher risk of depression<\/span><\/li>\n<\/ul>\n<p><a class=\"editor-rtfLink\" href=\"https:\/\/www.testofuel.com\/tf\/fool-proof-mass-building-guide-workout-plan\/\" target=\"_blank\" rel=\"noopener\"><span data-preserver-spaces=\"true\">Strength training<\/span><\/a><span data-preserver-spaces=\"true\">\u00a0goes a long way in helping you maintain testosterone levels. But the key here is to make sure you get sufficient nutrition from the low calories you&#8217;re allowing yourself.<\/span><\/p>\n<p><span data-preserver-spaces=\"true\">Nutrients such as\u00a0<\/span><a class=\"editor-rtfLink\" href=\"https:\/\/www.testofuel.com\/tf\/d-aspartic-acid-vs-tribulus-nutrients-for-higher-testosterone\/\" target=\"_blank\" rel=\"noopener\"><span data-preserver-spaces=\"true\">D-aspartic acid<\/span><\/a><span data-preserver-spaces=\"true\">\u00a0and\u00a0<\/span><a class=\"editor-rtfLink\" href=\"https:\/\/www.testofuel.com\/tf\/vitamin-d3-deficiency-symptoms-and-treatment\/\" target=\"_blank\" rel=\"noopener\"><span data-preserver-spaces=\"true\">vitamin D3<\/span><\/a><span data-preserver-spaces=\"true\">\u00a0have a primary role in elevating testosterone by stimulating greater release from your testes.<\/span><\/p>\n<p><span data-preserver-spaces=\"true\">So that means plenty of meats, seafood and eggs.<\/span><\/p>\n<p><span data-preserver-spaces=\"true\">And minerals such as\u00a0<\/span><a class=\"editor-rtfLink\" href=\"https:\/\/www.testofuel.com\/tf\/zinc-benefits-for-men\/\" target=\"_blank\" rel=\"noopener\"><span data-preserver-spaces=\"true\">zinc<\/span><\/a><span data-preserver-spaces=\"true\">\u00a0and\u00a0<\/span><a class=\"editor-rtfLink\" href=\"https:\/\/www.testofuel.com\/tf\/magnesium-and-testosterone\/\" target=\"_blank\" rel=\"noopener\"><span data-preserver-spaces=\"true\">magnesium<\/span><\/a><span data-preserver-spaces=\"true\">\u00a0support testosterone production while regulating energy production. They also\u00a0<\/span><strong><span data-preserver-spaces=\"true\">help cutting fat, not muscle, by providing essential building blocks for optimal functioning.\u00a0<\/span><\/strong><\/p>\n<p><span data-preserver-spaces=\"true\">It can be challenging to get all of your nutrition from food on a cut. A reliable, effective strategy is to supplement a premium testosterone booster such as\u00a0<\/span><a class=\"editor-rtfLink\" href=\"http:\/\/www.testofuel.com\" target=\"_blank\" rel=\"noopener\"><strong><span data-preserver-spaces=\"true\">TestoFuel<\/span><\/strong><\/a><span data-preserver-spaces=\"true\">.<\/span><\/p>\n<p><span data-preserver-spaces=\"true\">That way, you know that your anabolic hormones are supported, and your journey to body recomposition will be faster and with better results.<\/span><\/p>\n<hr \/>\n<h2><span data-preserver-spaces=\"true\">Summary \u2013 Cutting Fat, Not Muscle With Body Recomposition<\/span><\/h2>\n<p><span data-preserver-spaces=\"true\">Cutting fat, not muscle, can be tricky, especially when unsure how.<\/span><\/p>\n<p><span data-preserver-spaces=\"true\">With these hints and tips, and some good old-fashioned motivation, you&#8217;ll be cruising to single-digit body fat while retaining your muscle mass in no time.<\/span><\/p>\n<hr \/>\n<h2>References<\/h2>\n<ol>\n<li>H\u00e4m\u00e4l\u00e4inen, E et al.\u00a0<em>Diet and serum sex hormones in healthy men.\u00a0<\/em><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/6538617\">J Steroid Biochem<\/a>. 1984; 20(1): 459-64<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>With diet season just around the corner, you&#8217;re unsure if your eating plan and training will result in cutting fat, not muscle. Or whether you&#8217;ll end up lean but with no mass whatsoever.\u00a0 When it comes to building muscle and shredding excess fat, you&#8217;ve always been told that there&#8217;s a bit of a trade-off. You [&hellip;]<\/p>\n","protected":false},"author":5,"featured_media":4480,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[55],"tags":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.2.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Cutting Fat Not Muscle: A Guide to Body Recomposition - TestoFuel Blog<\/title>\n<meta name=\"description\" content=\"The process of cutting fat not muscle during a diet is called body recomposition. 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