Protect your muscle mass while you train and burn fat

One of the most common mistakes in the fitness world is to focus so much on losing fat that we end up sacrificing muscle in the process. This not only affects your performance but also slows your progress, as muscle is key to boosting your metabolism and improving body composition.

Here are the best tips to avoid muscle loss, also known as “muscle catabolism”:

1. Eat Enough Protein

Protein is the foundation for maintaining and repairing muscle tissue. Aim for 1.6 to 2.2 grams of protein per kilogram of body weight per day, spread across several meals.

2. Don’t Train While Fasting for Long Periods

Training without fuel can cause your body to use muscle as an energy source. If you exercise while fasting, make sure it’s low-intensity and then compensate with a good meal rich in protein and carbohydrates.

3. Include Carbohydrates in Your Diet

Although low-carb diets can help you lose fat, reducing them too much can impair your performance and promote catabolism. Carbohydrates protect muscle by preventing it from being used as an energy source.

4. Train with Resistance

Strength or weight training is essential for preserving and building muscle, even if your primary goal is to burn fat.

5. Avoid overtraining

Too much cardio, too little rest, and low calorie intake is the perfect recipe for muscle loss. Respect your rest days and listen to your body.

6. Get plenty of rest

Muscle repairs and grows while you sleep. Sleeping less than 6-7 hours per night can negatively affect your hormone levels and promote muscle loss.

7. Use strategic supplements (if necessary)

Creatine, BCAAs, protein powder, or glutamine can help you preserve muscle mass, especially if you’re in a calorie deficit or training intensely.