How To Maintain Muscle During Fat Loss

Losing fat while maintaining muscle requires a strategic approach, and it’s something I see a lot of people struggle with. You work hard to build muscle, only to lose it once you move into a cut.

I’ve successfully lost nearly 7kg so far without sacrificing any muscle mass. Here’s exactly how I did it…

1. Take It Slow

One of the most important things I’ve learned is the value of patience. Gradual fat loss is key to preserving muscle. Rushing the process with extreme dieting often leads to muscle loss, which is the last thing you want if you're focused on keeping your strength and shape.

Aiming for ROUGHLY 0.5kg loss per week is a safe and effective way to ensure the weight you’re losing is mostly fat, not muscle. This slower approach gives your body time to adapt and keeps you from losing the muscle you’ve worked hard to build.

2. High Protein Intake

Diet is everything during fat loss, and protein is king when it comes to preserving muscle. I’ve been consuming 180g of protein per day, but remember, this number will look different for everyone.

A general rule of thumb is to eat 1.6-2.4g of protein per kg of body weight. This ensures that your muscles are getting enough fuel to repair even when you’re in a calorie deficit.

3. Train Hard

When you're cutting, it’s tempting to drop the weights and focus only on cardio, but this probably the worst thing to do. You have to continue to lift heavy and train hard.

If you don’t use it, you lose it.

4. Weekly Check-Ins

Accountability is huge. I make sure to check in weekly with my coach to monitor progress. This helps us make timely adjustments to my diet and training if needed.

If my fat loss stalls or I’m losing muscle, we can tweak things quickly to stay on track.

5. Prioritise Recovery

When you're in a fat loss phase, your energy levels might dip, and it’s easy to overtrain if you're not careful. That’s why recovery is non-negotiable.

Making sure I’m getting enough sleep, managing stress, and incorporating rest days has been essential. Recovery is where the magic happens.

Fat loss doesn’t have to mean muscle loss, as long as you’re smart about your approach. Take it slow, train hard, eat enough protein, check in regularly, and give your body the rest it needs.

With love,

Coach Sandra x