Ever wondered why losing fat often means losing muscle too? It’s a frustrating reality many face, but it doesn’t have to be this way. When we talk about shedding pounds, what we really want is to lose fat while preserving that hard-earned muscle. After all, muscle isn’t just about looking toned—it’s the secret sauce for a revved-up metabolism and long-term health. But here’s where it gets tricky: how do you achieve this without sacrificing one for the other? According to two top trainers who work with Hollywood stars and high-powered executives, it’s all about strategy—and this is the part most people miss.
Magnus Lygdback, the mastermind behind Alexander Skarsgård’s Viking warrior physique in The Northman, and Harry Cox, a London-based trainer for busy C-suite execs, break it down into three essential steps. But here’s where it gets controversial: their approach isn’t about quick fixes or extreme measures. Instead, it’s about building sustainable habits that prioritize muscle preservation while shedding fat. Let’s dive in.
First, let’s address the elephant in the room: calorie deficits. To lose weight, you need to burn more calories than you consume. But if you cut calories too drastically, your body starts cannibalizing muscle for energy. ‘Your body will find energy wherever it can, and sometimes that means breaking down muscle,’ Cox explains. While you might look slimmer initially, this can backfire in the long run. Muscle mass is crucial for metabolism, glucose regulation, and even injury prevention—especially as we age. So, how do you strike the right balance?
Tip 1: Strength Train with Purpose
Strength training isn’t just for bulking up—it’s your muscle’s best defense. ‘If you’re not signaling to your body that you need muscle, it won’t prioritize keeping it,’ Cox says. The key? Progressive overload. This means pushing your muscles to their limits and gradually increasing the intensity. Think heavier weights, more reps, or harder variations. Aim for at least two sessions a week, but three to four will yield better results. Each workout should include pulling exercises (like pull-ups), pushing exercises (like bench presses), and leg exercises (like squats). ‘Lighter weights won’t cut it if you’re serious about preserving muscle,’ Cox adds. Bold claim? Maybe. But the science backs it up.
Tip 2: Protein is Non-Negotiable
Protein isn’t just a buzzword—it’s the building block of muscle. ‘Whether you’re cutting or maintaining, your protein intake should stay consistent,’ Lygdback advises. Aim for 1.6 to 2.2 grams of protein per kilogram of body weight daily. For a 60-kilogram person, that’s about 120 grams of protein per day. Struggling to hit that number? Educate yourself on protein-rich foods, use protein powder if needed, and don’t hesitate to double up on protein when dining out. Controversial take? Some might argue that high protein intake is unnecessary, but for muscle preservation, it’s a game-changer.
Tip 3: Embrace a Gentle Calorie Deficit
Here’s the balancing act: you need a calorie deficit to lose fat, but not so extreme that it compromises muscle. Lygdback recommends reducing daily calories by 10-20%. ‘Going too extreme can backfire,’ he warns. Tracking macronutrients (protein, fats, carbs) can help, but you don’t need to obsess over every gram. Start by understanding portion sizes—what does 30 grams of protein or 500 calories of rice look like? And no, you don’t have to stick to the stereotypical ‘chicken, rice, and broccoli’ diet. Focus on protein, keep carbs and fats in check, and let the fat loss happen naturally.
Thought-provoking question: Is it worth sacrificing muscle for quicker weight loss, or should we prioritize long-term health and sustainability? Share your thoughts in the comments—let’s spark a debate!
