How To Lose Body Fat Without Losing Strength

57,748 Views

Listen to the post, How To Lose Body Fat Without Losing Strength, on our Live Lean TV Podcast. Don’t forget to subscribe to the podcast!

3 Diet Tips To Maintain Strength While Losing Body Fat

On today’s episode of Live Lean TV, I’m sharing 3 diet tips on how to lose body fat without losing strength.

Is it possible to reduce body fat, and get beach ready lean, without losing strength?

I say yes.

Here are my 3 golden tips on how to manipulate your diet to lose body fat while maintaining your strength.

How To Lose Body Fat Without Losing Strength

Tip #1. Reduce your carbohydrate intake to 40% or less

It’s important to reduce your carbohydrate intake to no more than 40% of your overall total calories.

How To Calculate Your Macronutrients

This shouldn’t be a shock to most of you since I follow and recommend no more than 20% of total calories from carbohydrates.

If you currently eat a lot of carbohydrates, but really want to get leaner faster, start by dropping your carbohydrate intake to 40% of total calories.

Then week by week, if your body doesn’t tolerant carbohydrates very well, bring your consumption down to 20% of total calories.

How To Prevent Blood Sugar Spikes And Improve Insulin Resistance

For some reason, our population, including the government and the health and fitness industry, is absolutely obsessed with carbohydrate consumption.

Just take a look at the food pyramid or food guide.

USDA Food Pyramid

USDA Food Pyramid

According to the USDA food pyramid, we should be consuming mostly bread and cereal!

Really?

* proceeds to bang head against the fridge

In my opinion, this is completely backwards.

Think about it, our ancestors, who have 99% the same genetic makeup that we have, may have eaten less than approximately 50g of carbohydrates a day.

They didn’t suffer from the many cancers and diseases, like diabetes and heart disease, that we are stricken with today.

A Healthy Food Pyramid Should Look Like This

paleo Primal pyramid

That looks better.

Fred Flintstone would be proud.

It is not impossible to drop your starting carbohydrate consumption down to 40% of your total calories.

After a few weeks, hopefully you will lower your carbohydrate consumption down to 20% of total calories.

NOTE: in the first couple days after lowering your carbohydrate consumption, you may feel tired and lethargic.

However, after your body adapts, usually within 4-7 days, get excited because the body fat will fall off, without losing strength.

Tip #2. Increase your consumption of fat

Since you’re decreasing calories from carbohydrates, I want you to increase calories from healthy sources of fats.

8 Fatty Foods That Make You Skinny

Not only is fat great for your hormones and keeps you feeling full, it also has been shown to moderate insulin in your body.

Remember, when we manage insulin properly, our body turns into a fat burning machine baby.

Yee-haw.

I love fat.

A great source of fat that I use, that’s high in omega 3 fatty acids is fish oil and krill oil.

Here is the krill oil that I recommend.

Pumpkin seed oil and flax oil are also other decent sources of healthy fats, but you can’t beat the health benefits of omega 3’s from fish oil and krill oil.

Krill Oil Vs Fish Oil: Which Omega 3 Supplement Is Better?

Now let’s move on to the third and final thing to help you lose body fat while maintaining strength.

Tip #3. Take 5g of glutamine in the morning and before bed

Take 5g of glutamine on an empty stomach in the morning and before going to bed.

I recommend this glutamine.

I’ve been doing this for a few weeks now after I read it can help induce growth hormone release in your body.

Growth hormone?

Is that a good thing?

Yes.

Naturally inducing growth hormone helps regulate body fat for both men and women.

Check out my video post on how to burn more fat by increasing growth hormone.

Nice.

How To Burn More Fat [Naturally Increase Growth Hormone]

So those were your 3 tips on how to lose body fat without losing strength.

I hope you enjoyed this video post and more importantly will take action on these tips.

Don’t just be a viewer, be a do’er.

twitter_icon

For more workout & nutrition tips, join the thousands of other Live Leaners who are following me on Twitter.

The transformation 1,000,000 mission is going down to help 1,000,000 eat better food and move their body more effectively.

You can do it.

I need you to share these video posts on your social media channels to help further the mission.


READY TO BEGIN YOUR LIVE LEAN JOURNEY?

Start by taking our FREE Live Lean Body Quiz to get access to the best program specific to your goals, current fitness level, and access to equipment.

Take the Free Live Lean Body Quiz

GET STARTED BUTTON


Did you enjoy these 3 tips on how to lose body fat without losing strength?

If you enjoyed these 3 tips on how to lose body fat without losing strength, please support this blog, by clicking the social media buttons to share this with your friends.

Subscribe to our Live Lean TV YouTube channel and leave a comment below on what you want to see in future posts.

Question For You:

  • What are your favorite sources of healthy fats?

Be sure to share your answers in the comment section below.

Check out our free workout videos here.

Check out my free recipe cooking videos here.

76 responses to “How To Lose Body Fat Without Losing Strength

  1. You possibly can lo­se 1­0 lb­s na­turally in t­wo weeks, wit­hout
    fighti­ng against foo­d cr­aving

  2. Two key options for fast weight loss are only and only dieting and exercise… never go for supplements. 30 minutes exercise and proper dieting will helps you to achieve you weight loss goal quickly…

  3. To lose fat safely and effectively, you need the customized fat burning
    plan that customised for only you.

  4. I’ve extremely cut the processed carbs off my diet and didn’t feel a
    thing… good fats, a lot of meat, vegetables and fruit is all I need! 😉

  5. If you reduce the carbs you’re consuming your inevitably going to reduce
    the amount of glycogen in your muscles. Less glycogen = less fuel for your
    muscles. You may lean out but you’re not going to be hitting any personal
    records in the gym at the same time. Just a thought

  6. If you reduce the carbs you’re consuming your inevitably going to reduce
    the amount of glycogen in your muscles. Less glycogen = less fuel for your
    muscles. You may lean out but you’re not going to be hitting any personal
    records in the gym at the same time. Just a thought

  7. Everyone, Brad is talking about going on a Ketogenic diet. It is actually
    pretty good.

    Look up CKD (cyclical ketogenic diet) on bodybuidling forums, you will get
    an outline on how to do the diet.

    its great to burn fat fast and add muscle.

    im not sure about keeping strength while on the diet, and im not sure how
    it is after the diet, but it seems like it might work.

  8. Of the fats in hemp, about 60% are omega-6 and 22% are omega-3. The o-3 is ALA, which must be converted to EPA and DHA in humans. The problem is this conversion occurs at poor efficiency. O-6:o-3 must be in a balanced ratio, and considering the standard western diet is high in o-6 from industrial seed oils, hemp oil may do little to balance your o-6:o-3. Fish/krill oil is naturally high in DHA/EPA so they require no conversion in the body.

  9. I had a nutritionist tell me that I should take glutamine before working out to supply nutrients to mitochondia. Do you think it makes a difference whether I take it before a workout compared to when I wake and when I go to bed? It seems like it’s best to take it on an empty stomach, but of course I have a pre-workout snack about and hour before working out so I can’t really take pre-workout glutamine on an empty stomach. What are your thoughts?

  10. Are you making these mistakes in your weight loss regimen? Copy and paste into Google Skinnimaker Diet to find out.

  11. This almost-magical fat eliminating strategy loses fat faster than any powders, pills, or potions. Go and Google Skinnimaker Diet to find out more.

  12. If you seriously want to shed pounds, you should look up on google Skinnimaker Diet. They can help you get the body you deserve.

  13. Change a handful of nuts in place of a sugary snack. Research from the City of Hope National Medical Center found that fat people who ate a moderate-fat diet containing nuts dropped more weight over a control group that didn’t eat almonds.
    For more weight loss tactics, look into:
    diet9.info/fat-loss-plan

  14. Hey brad are most if not all of your recipes low carb recipes and also what do you think of the ketosis diet

  15. Millions of people have the priceless capacity to melt fat — but never take advantage of it. Just Go And Google Mimmu Fat Blast to unlock your full weight loss potential.

  16. If you have been trying to lose fat quickly, you should search google for Zippy Fat Loss. They will help you get the body you deserve.

  17. Have you tried “Swift Fat Loss”? (Google it) It is a quick and easy way for you to lose weight fast.

  18. i love fruit but limit it to about 3 servings a day to manage the sugar. if you’re creating the energy demand via exercise, enjoy!

  19. Hey Brad, what about carbs from fruit? Durian Rider eats tons of bananas a day and he is lean as you. Please explain.

  20. If you have been trying to build muscle, you should search Google for “Smashing Ripped X”. They can guide you and help you get the body you deserve.

  21. Hi! I’m Brandon.I did -25 lbs past 30 days.Go to hawght.so\#IuJs

  22. Guys, burn fat does not need to be difficult (I used to think it did). I’ll give you some advice right now. Look for a diet plan known as Proladox Diet Plan (search on google). Seriously, that course has changed my entire life. I probably should not even be mentioning it cause I do not want a bunch of other guys out there running the same “game” but whatever, I’m in a good mood today so I will share the wealth haha.

  23. Weight loss programs are desperate for as many individuals as possible to to try their new products to show how good they are at burning fat.
    Well i just found a site that will send free test products to your home, its the best way to get free weight loss products 🙂
    Have a look here bit.ly/1aAB7Sn?v=dqdym

  24. this program is legit… my sister used it and lost 30lbs in just 2 months!! anyone who wants to lose fat NEEDS this program.

  25. Everyone laughed when I told them I would kill your stomach fat applying Amos Fat Loss, but then I showed them the results. Go google Amos Fat Loss to see their reaction. (It was epic!)

  26. Go check out my PLAYLIST titled: “How To Calculate Your Calorie & Macronutrient Requirements” – this is a 3 video series on how to do that

  27. How do you calculate the carb to calorie ratio?? 40 and 20 %??
    thanks
    great vids. keep up the great work & health. cheers

  28. To drop fat completely, never replace meals by using water.
    To learn more, read here:
    ï½—ï½—ï½—.fine4.info/cure-fat-in-31-days

  29. Hey Brad, can you check out my channel pls, and tell me your opinion?! Thanks a lot. I am your loyal follower…:)

  30. How much is your 40% depends on how much is your 100%. It is slightly less than half of what you eat throughout the day.

  31. Do you take the Glutamine before or after the lemon water in the morning? Or mix it all together?

  32. Hey Brad love the videos! How much Omega-3 is necessary to efficiently burn fat? Thanks in advanced!

  33. watched your “how many clories” vids and it helped a lot. Finally, someone who knows what they’re talking about, willing to discuss it others who just need that last puzzle piece. Where are you based out of? Keep up the great work boss!

  34. Brad, should green veggies count in your carb %? I know they are carbs, but at one point didn’t you say the were “free-bees”?

  35. Awesome video Brad as always. About the fat source, has it to be just the fish oil? or also the omega 3 fish oil pills will be fine as well?

  36. Great videos Brad. You say maintain strength but are you also talking about maintaining and gaining muscle mass while losing fat? Also, try to keep a little more space between the top of your head and the top of the frame on your videos. That’s the proper placement for the shot you’re using.

  37. WHY WHY WHY DO YOU HAVE TO USE PROFANITY! I WOULD LIKE JUST 1 VIDEO WHERE YOU CAN KEEP YOUR CUSSING AT HOME AND OFF THE VIDEOS, MAN, YOU ARE GOING TO LOSE ALOT OF VIEWERS THAT HERE THAT FILTH AND ARE CHRISTIANS OK, MILLIONS OF VIEWERS DON’T WANT TO HEAR PROFANIT, WHY IS IT SO HARD FOR YOU TO DO ??? PLEASE, PLEASE, PLEASE, STOP CUSSIING !! I REALLY LIKE YOU BUT THAT IS SO UNPROFESSIONAL AND YOU CAN’T DO IT AT A JOB, THEN WHY DO IT ON YOUR VIDEOS THAT HOW YOU MAKE MONEY AND IF YOU REALLY CARE ABOUT PEOPLE THEN STOP OK, LAST TIME, I AM DONE ASKING !
    VIEWER WHO REALLY LIIKES YOU OK !

  38. Are you counting things like fruits, sweet potatoes and such? I’m confused now!:(

  39. how about those 20% of carbs when building muscle mass? would i catch less fat when i’m on calories surplus?

  40. Hey Brad, when you say limit carbs, do you count fruits and vegetables as carbs? I’d like if you could actually show us examples too, thanks for the video, great body

  41. I love my coconut oil!!!! But yeah gotta work on reducing carbs for sure. BTW my 4-yr-old daughter thinks you’re hilarious and was mimicking you the whole time I was watching lol

  42. Hi Brad – I love salmon, nuts and nut butters like macadamia nut butter (with apple – yum!)

  43. hey brad love the videos man!! I work out first thing in the am fasted… just black coffee… do you recommend BCAAS? currently at 6-7% and trying to build muscle n stay lean! thanks

Leave a Reply

Your email address will not be published. Required fields are marked *