The difference between Fat Loss & Weight Loss
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?Do you want to lose fat or do you want to lose weight? Because there is a difference between the two!
By simply doing lots of cardio and restricing your calories, you can lose weight quickly. But this oftentimes does not result in the type of progress people are looking for.
Most people want to get leaner, while at least maintaining muscle. This requires you to have a more gradual weight loss rate, lift some weights, and pay attention to your protein intake [1]
For most people, eating at least 1.6g or per kilogram of your bodyweight in protein is a good aim [2]. Also, make sure lifting weights is your main form of activity to promote muscle retention [3].
You can still sprinkle some cardio on top of your approach for extra calorie-burn.
? Scientific References:
1. Mettler, S., Mitchell, N., & Tipton, K. D. (2010). Increased protein intake reduces lean body mass loss during weight loss in athletes. Med Sci Sports Exerc, 42(2), 326-37.
2. Morton, R. W., Murphy, K. T., McKellar, S. R., Schoenfeld, B. J., Henselmans, M., Helms, E., … & Phillips, S. M. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British journal of sports medicine, 52(6), 376-384.
3. Kraemer, W. J., Volek, J. S., Clark, K. L., Gordon, S. E., Puhl, S. M., Koziris, L. P., … & Sebastianelli, W. J. (1999). Influence of exercise training on physiological and performance changes with weight loss in men. Medicine and science in sports and exercise, 31(9), 1320-1329.