How to lose fat without losing muscle
When you think, "I want to lose weight"
the first things many people consider are
"I'll cut down on how much I eat,"
"I'll just run as much as I can,"
"I'll lose weight as fast as possible."
These are the methods they choose.
However, what is truly important in body recomposition isnot just losing weight.
What is important is
"losing fat while preserving as much muscle as possible."
That is it.
It is not just about losing weight, but about changing your body composition.
This is what I consider to be body recomposition.
1. Losing weight is not the only goal
For example, even if you lose 5kg in one month,
• You have lost muscle as well as fat
• You have cut your food intake too much
• Your muscle strength has significantly decreased
• You will rebound once you return to your original diet
In this case, you cannot say you have moved closer to your ideal body.
Conversely, even if the weight loss is slow,
"Fat has been lost,"
"Muscle has been maintained,"
"The body's lines have changed"
if these things have happened, it is a great success for body recomposition.
That is precisely whynot judging solely by the number on the scaleis important.
2. Do not try to lose weight too quickly
I understand the desire to lose fat quickly.
However, if you cut your food intake too drastically, you will easily become deficient in the energy and nutrients your body needs.
And this often leads to a cycle of:
"Not eating"
↓
"Weight drops"
↓
"Muscle strength also drops"
↓
"Become easily fatigued"
↓
"Cannot continue"
This is a common pattern.
What is important in body recomposition is not pushing yourself too hard in a short period, but rather
"losing fat little by little within a sustainable range."
is the key.
3. Continue strength training
Just because you want to lose fat, it does not mean you need to increase only your aerobic exercise.
Strength training is essential if you want to change your body while protecting your muscle mass.
When you do strength training,
"This muscle is necessary"
you can provide that stimulus to your body.
That is why, especially while losing weight,
I want you to adopt the mindset of "not just doing strength training to lose weight, but doing strength training to protect your muscles."
I want you to have this mindset.
If you record your weights and repetitions, you can also check how your muscle strength is changing.
4. Consume enough protein
Diet is also important for maintaining muscle.
Protein is something you should be especially conscious of.
Make sure to include protein in your daily meals, such as meat, fish, eggs, soy products, and dairy products.
"I want to lose weight, so I'll cut back on food"
Instead of that,
"getting the necessary nutrients while gradually reducing excess energy"
is the important mindset to have.
5. Think of aerobic exercise as an "addition"
You don't need to run for long periods every day to lose fat.
Start by doing things like:
・Increasing your walking time
・Increasing your daily activity level
・Continuing your strength training
Start with things like these.
Then, add aerobic exercise as needed.
This kind of mindset is sufficient.
What is important is
not the "amount of effort" but the "amount you can sustain"
.
6. Look at your body, not just the numbers
In body recomposition,
don't just look at your weight,
・Body fat percentage
・Waist circumference
・Photos
・Muscle strength
・Physical appearance
・Physical condition
I recommend looking at multiple indicators, such as these.
Even if your weight doesn't change much, your waist might get smaller or your body lines might change.
That is proof that your body is changing.
7. What I consider a "good weight loss"
What I want to aim for is,
not just a "lighter body."
Reducing fat,
maintaining as much muscle as possible,
and building a body you can be confident in.
And, making those habits sustainable for a lifetime.
This is what I consider body makeup.
Changing your body is not just about changing how you look.
Working out.
Eating right.
Being mindful of sleep.
Keeping promises to yourself.
These small, consistent efforts gradually lead to self-confidence.
Finally
Instead of setting a goal only for "how many kg to lose,"
try thinking about "what kind of body do you want to have?"
Losing weight is not the goal.
The goal is not just to lose weight.
Lose fat, protect your muscle, and build the best body of your life.
What you need for that is not unreasonable self-denial, but
the right knowledge and sustainable habits.
Starting today, why don't you
instead of just "losing weight,"
start body recomposition
with the perspective of "building your body"?
Harashin's Body Make
I teach not just "how to lose weight," but
how changing your body can change your confidence and your way of life.
I share that kind of "life-changing body transformation."
Let's build the best body of your life together.
For those who want to change their body more seriously✨
"I don't know what to do"
"I'm working out, but my body isn't changing"
"I can't keep it up on my own"
If that's you, please send
"Body Make"
via my official LINE account😊
I will share the direction for body transformation that suits you best💪
