{"id":22674,"date":"2021-05-18T15:14:35","date_gmt":"2021-05-18T15:14:35","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=22674"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"burn-fat-not-muscles","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/burn-fat-not-muscles\/","title":{"rendered":"Burn Fat Not Muscles: Tried and True Methods Of Bulking According To Experts"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/burn-fat-not-muscles\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/burn-fat-not-muscles\/#Weight_Loss_Vs_Fat_Loss\" >Weight Loss Vs. Fat Loss<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/burn-fat-not-muscles\/#Increase_Your_Protein_Intake\" >Increase Your Protein Intake<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/burn-fat-not-muscles\/#Dont_Ignore_Your_Carbs\" >Don\u2019t Ignore Your Carbs<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/burn-fat-not-muscles\/#Carbs_As_Part_Of_Your_Pre_Workout_Nutrition\" >Carbs As Part Of Your Pre Workout Nutrition<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/burn-fat-not-muscles\/#Carbs_As_Part_Of_Your_Post_Workout_Nutrition\" >Carbs As Part Of Your Post Workout Nutrition<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/burn-fat-not-muscles\/#Include_Strength_And_Resistance_Training_In_Your_Workout_Routines\" >Include Strength And Resistance Training In Your Workout Routines<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/burn-fat-not-muscles\/#Recovery_Should_Always_Be_A_Priority\" >Recovery Should Always Be A Priority<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/burn-fat-not-muscles\/#Recovery_Replenishes_Your_Energy_Stores\" >Recovery Replenishes Your Energy Stores<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/burn-fat-not-muscles\/#Recovery_Allows_Your_Body_To_Clear_Out_Metabolic_Byproducts\" >Recovery Allows Your Body To Clear Out Metabolic Byproducts<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/burn-fat-not-muscles\/#Recovery_Allows_Your_Damaged_Muscles_To_Be_Repaired\" >Recovery Allows Your Damaged Muscles To Be Repaired<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/burn-fat-not-muscles\/#Perform_Light_Exercises\" >Perform Light Exercises<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/burn-fat-not-muscles\/#Try_Massage_Foam_Rolling\" >Try Massage, Foam Rolling<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/burn-fat-not-muscles\/#Feed_Your_Muscles\" >Feed Your Muscles<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/burn-fat-not-muscles\/#Maintain_A_Reasonable_Caloric_Deficit\" >Maintain A Reasonable Caloric Deficit<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/burn-fat-not-muscles\/#Drink_Branched-Chain_Amino_Acids_BCAAs\" >Drink Branched-Chain Amino Acids (BCAAs)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/burn-fat-not-muscles\/#Get_Enough_Quality_Sleep\" >Get Enough Quality Sleep<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/burn-fat-not-muscles\/#Always_Stay_Hydrated\" >Always Stay Hydrated<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/dev.betterme.world\/articles\/burn-fat-not-muscles\/#Water_Is_A_Natural_Appetite_Suppressant\" >Water Is A Natural Appetite Suppressant<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/dev.betterme.world\/articles\/burn-fat-not-muscles\/#Drinking_Water_Stimulates_Your_Metabolism\" >Drinking Water Stimulates Your Metabolism<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/dev.betterme.world\/articles\/burn-fat-not-muscles\/#Your_Body_Needs_Water_To_Burn_Fats\" >Your Body Needs Water To Burn Fats<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/dev.betterme.world\/articles\/burn-fat-not-muscles\/#Conclusion\" >Conclusion<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/dev.betterme.world\/articles\/burn-fat-not-muscles\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">\u201cI want to lose some weight\u201d is a popular answer when you ask someone why they are exercising. This, however, is not what you subconsciously want to do. Consciously, you want to step on that scale and see the numbers down by a few pounds. That is, after all, what losing weight means (literally). However, what you should want to do is lose fat. Losing weight often involves dropping the extra fats and some muscle mass too. Ultimately, this is not a desirable position to be in. So is it possible to burn fat but not muscles, when losing weight? Let\u2019s find out.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Burn_Fat_Not_Muscles\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Burn_Fat_Not_Muscles\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/dev.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Weight_Loss_Vs_Fat_Loss\"><\/span><strong>Weight Loss Vs. Fat Loss<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">It\u2019s no lie that <a href=\"https:\/\/betterme.world\/articles\/losing-weight-after-70\/\">losing weight<\/a> can be a daunting task. From the dietary changes to the increased intensity and frequency of workouts, weight loss demands a major overhaul in your lifestyle. However, you must understand the difference between losing weight and losing fat. Doing that will help you achieve your fitness goal safely and efficiently.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your total body weight comprises the total mass of water, muscles, and fats in your body. So when you go on a weight loss quest, the chances are high that all three masses may drop. This, however, should not be your goal as it may result in serious health issues. You should aim to lose fats while gaining muscles simultaneously.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So what is the best way to lose fat, and why is muscle gain that important? Muscle gain is essential because they are a critical component of body movement and function. Any drop in <a href=\"https:\/\/betterme.world\/articles\/losing-weight-at-60-male\/\">muscle mass<\/a> will adversely affect your strength and endurance levels.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But here\u2019s the good news: Ideally, your body will use up fats before muscles. If you try to lose weight by not eating, that\u2019s when your body will start digging into your muscles for energy.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Therefore, food should not be your enemy in your weight loss journey. You need it. The only way you get to lose weight while gaining muscles is by proper dieting and exercising. Do not restrict any food, and make sure you get a balanced diet consisting of all the macros.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Simply put:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Losing weight can result in a drop in both fats and muscle mass.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Losing fat should be the ultimate goal in your weight loss journey, not losing muscle mass.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Simultaneously losing fats and gaining muscles is possible. You just need the right combination of a healthy diet and good exercise.<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/21-day-fat-loss-challenge\/\">21-Day Fat Loss Challenge: It\u2019s All About Inches, Not Pounds<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Burn_Fat_Not_Muscles\"><img decoding=\"async\" class=\"aligncenter wp-image-33414 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4858-1-1024x576.png\" alt=\"Burn Fat Not Muscles\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4858-1.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4858-1-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4858-1.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4858-1.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">The lose fat gain muscle discussion has been around for some time now. And for a good reason too: People want to understand how best to lose fats while gaining muscles. Well, here are some tips on how to lose fat and gain muscle safely in your <a href=\"https:\/\/betterme.world\/articles\/first-signs-of-losing-weight\/\">weight loss journey<\/a>:<\/span><\/p>\n<h3 style=\"text-align: left;\"><span class=\"ez-toc-section\" id=\"Increase_Your_Protein_Intake\"><\/span><strong>Increase Your Protein Intake<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Whenever you\u2019re cutting down on calories, you should ensure that little to none of it should come from proteins. Proteins are an essential nutritional stimulus when it comes to building and maintaining muscle mass. Additionally, proteins will increase your satiety, basically making you stay full for longer.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So when you increase your protein intake, you\u2019ll naturally eat fewer calories. This then creates a domino effect where you\u2019re actively building your muscles while losing weight. Also, remember that muscle burns fat. Therefore, gaining more muscles results in a win-win situation. Sweet, right?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For instance, a study was done between two groups of men cutting down on calories while exercising. The first group followed up with a high-protein diet, while the second was put on a <a href=\"https:\/\/betterme.world\/articles\/30-days-vegan-diet\/\">lower-protein diet<\/a>. The first group ended up losing an average of 10.56 pounds of fat while gaining 2.64 pounds of muscle. However, the second group lost an average of 7.7 pounds of fat while gaining less than a quarter pounds of muscle (<\/span><a href=\"https:\/\/academic.oup.com\/ajcn\/article\/103\/3\/738\/4564609\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How much protein your body will need daily is dependent on several factors. So there is no universal figure for that. However, one review suggests between 0.4 to 0.55 grams of protein per kilogram of your body weight in every meal spread across at least 4 meals per day. This would add up to 1.6-2.2 grams of protein per kg of body weight per day. That amount could go a long way in ensuring optimal muscle growth and development (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29497353\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Burn_Fat_Not_Muscles\"><img decoding=\"async\" class=\"aligncenter wp-image-33430 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4921-1024x576.png\" alt=\"Burn Fat Not Muscles\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4921.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4921-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4921.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4921-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4921.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Dont_Ignore_Your_Carbs\"><\/span><strong>Don\u2019t Ignore Your Carbs<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When it comes to losing weight and gaining muscles, low-carb diets are unnecessary. Sure, you may want to get in on it, but you don\u2019t need it to achieve your goals. You may end up impairing your muscle growth and maintenance in the long term by restricting your carbs intake.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Limiting your carb intake may end up reducing your glycogen levels. This is not an ideal situation since it may end up leading to muscle loss. Carbs can be used as part of both your pre-workout and post-workout nutrition. Here\u2019s how:<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Carbs_As_Part_Of_Your_Pre_Workout_Nutrition\"><\/span><strong>Carbs As Part Of Your Pre Workout Nutrition<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Glucose from carbs is your muscles\u2019 most preferred source of fuel. Glucose is stored in the form of glycogen around your liver and muscles. It is this energy reserve that your muscles use up during short and high-intensity exercises. Eating carbs a few hours before you work out will increase your glycogen levels, firing you up through the workout (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23846824\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Carbs_As_Part_Of_Your_Post_Workout_Nutrition\"><\/span><strong>Carbs As Part Of Your Post Workout Nutrition<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Usually, after an intense <a href=\"https:\/\/betterme.world\/articles\/benefits-of-losing-weight\/\">workout session<\/a>, your muscle fibers are worn out, and your energy reserves are depleted. Taking carbs after your workout boosts your recovery and enhances the quality of your workouts while repairing your muscles (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23846824\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Also, your metabolism and insulin sensitivity is highest after working out. That means your body\u2019s ability to tolerate carbs will also be at its peak.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Burn_Fat_Not_Muscles\"><img decoding=\"async\" class=\"aligncenter wp-image-33432 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4919-1024x576.png\" alt=\"Burn Fat Not Muscles\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4919.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4919-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4919.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4919.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Include_Strength_And_Resistance_Training_In_Your_Workout_Routines\"><\/span><strong>Include Strength And Resistance Training In Your Workout Routines<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Losing fat while gaining muscle is all about the perfect and delicate combination of exercise and <a href=\"https:\/\/betterme.world\/articles\/losing-weight-after-50\/\">diet<\/a>. That being said, the type of exercise you incorporate into your workout routine is very important. Cardiovascular exercises primarily target your aerobic muscle fibers. It will increase your oxygen concentration without significantly changing your muscle mass.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Strength training, however, is largely famed for building muscles when there\u2019s a caloric surplus in your body. Studies indicate that resistance training can significantly reduce declines in muscle mass when you have a caloric deficit (<\/span><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/full\/10.1038\/oby.2008.38\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). Unlike aerobic exercises, strength training has several benefits when it comes to building muscle mass.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For starters, a heavily loaded strength training workout enhances the development of type 2 muscle fibers. These fibers greatly increase muscle mass gain and preservation. Next, strength training will trigger the production of hormones like testosterone and the human growth hormone. These hormones facilitate muscle retention and growth<\/span><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To realize the full benefits of strength training, try to get in about two to three sessions of the exercise weekly<\/span><span style=\"font-weight: 400;\">. You can combine bodyweight <a href=\"https:\/\/betterme.world\/articles\/losing-weight-after-40-male\/\">exercise<\/a>, weightlifting, and resistance band exercises at different intervals. Finally, start with manageable reps and lighter low weights, gradually increasing your reps and weights.<\/span><\/p>\n<p><strong>Want to build an attention-grabbing bubble butt, blast away fat that\u2019s stored in all the wrong places, spring-clean your diet, turn back the clock on your skin, skyrocket your self-confidence and shatter your insecurities? Check out the BetterMe app and <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Burn_Fat_Not_Muscles\">set this plan in motion<\/a>!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Burn_Fat_Not_Muscles\"><img decoding=\"async\" class=\"aligncenter wp-image-33426 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4925-1024x576.png\" alt=\"Burn Fat Not Muscles\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4925.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4925-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4925.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4925.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Recovery_Should_Always_Be_A_Priority\"><\/span><strong>Recovery Should Always Be A Priority<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Building and <a href=\"https:\/\/betterme.world\/articles\/dark-chocolate-weight-loss\/\">sculpting your body<\/a> requires a lot of effort. You always need to push yourself every day to get a muscular physique to hit the beach. However, what most people don\u2019t get is that building your muscles doesn\u2019t happen during workouts. It happens in between them.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Recovery is perhaps the most overlooked and most important aspect of exercise. Why? You ask. To answer that, let\u2019s first look at what recovery is. Ideally, recovery involves exercises carried out after or in some cases between workouts to cool down your muscles.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Recovery can either be immediate between exertion like reps, short-term between bouts like circuits, or training between workouts. In this case, training recovery will be our focus since it has the most benefits in building muscles. This type of recovery normalizes your heart rate and blood pressure.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It also speeds up the replenishment of your energy stores along with your cellular enzymes. Functionally, you can think of it as a return point where your body matches or exceeds its previous performance. This should be your goal when trying to recover after exercise.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But what exactly are the benefits of recovery after working out? Let\u2019s find out.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Recovery_Replenishes_Your_Energy_Stores\"><\/span><strong>Recovery Replenishes Your Energy Stores<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Your body cells ideally run on the same energy source- Adenosine Triphosphate (ATP). During intense workouts, ATP is either produced through the phosphagen system or the glycolytic system. The energy system that you use varies depending on the duration and intensity of your workout. If your workout involves snatches or sprints, then you\u2019ll use up the phosphagen system (<\/span><a href=\"https:\/\/academic.oup.com\/qjmed\/article-abstract\/os-16\/62\/135\/1594478?redirectedFrom=fulltext\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, for longer, more intense exercises like 800-meter repeats, you\u2019ll burn through your glycogen. Failing to replenish these reserves before your next session leads to poor performance marred with fatigue. Recovery periods allow your body to supply essential nutrients to every muscle, thus facilitating energy replenishment.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Burn_Fat_Not_Muscles\"><img decoding=\"async\" class=\"aligncenter wp-image-33431 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4920-1024x576.png\" alt=\"Burn Fat Not Muscles\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4920.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4920-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4920.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4920.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Recovery_Allows_Your_Body_To_Clear_Out_Metabolic_Byproducts\"><\/span><strong>Recovery Allows Your Body To Clear Out Metabolic Byproducts<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">The production of ATP is accompanied by the building up of metabolic byproducts like lactic acid. When it starts accumulating in your muscles during exercises, it inhibits ATP production and impairs muscle contraction (<\/span><a href=\"https:\/\/academic.oup.com\/qjmed\/article-abstract\/os-16\/62\/135\/1594478?redirectedFrom=fulltext\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). Until this lactic acid is cleared from your muscles, your performance will suffer.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Recovery_Allows_Your_Damaged_Muscles_To_Be_Repaired\"><\/span><strong>Recovery Allows Your Damaged Muscles To Be Repaired<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Intense training will damage your muscles and create microtears. It will also rough up everything from your contractile proteins to your connective tissues. As much as that sounds scary, it\u2019s quite normal.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, until your muscles are completely repaired, they won\u2019t be able to generate peak force. Also, the transportation of glycogen to your cells will be slowed down. Recovery gives your body time to repair itself back to mint condition.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So what can you do to facilitate your body\u2019s recovery process properly? Here are some tips on how to recover after working out:<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Perform_Light_Exercises\"><\/span><strong>Perform Light Exercises<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Active recovery removes metabolic byproducts faster than passive recovery. Try light and simple exercises like yoga, easy runs, and hikes on your rest days to actively recover.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Try_Massage_Foam_Rolling\"><\/span><strong>Try Massage, Foam Rolling<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Massage and foam rolling will help your body break up scar tissues while boosting blood circulation in your body. It will also increase your range of motion, improve your mobility and reduce muscle soreness. The bonus? They feel really good.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Burn_Fat_Not_Muscles\"><img decoding=\"async\" class=\"aligncenter wp-image-33779 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/ezgif-2-d87c4f55258d.gif\" alt=\"Burn Fat Not Muscles\" width=\"720\" height=\"405\" \/><\/a><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Feed_Your_Muscles\"><\/span><strong>Feed Your Muscles<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Meals or snacks that contain protein mixed with antioxidants and healthy carbs can speed up the recovery process after a workout. Blueberries, cherries, milk, and pomegranates all exhibit promising results when it comes to post-workout recovery.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re wondering, \u201c why am I losing weight without gaining muscle mass,\u201d probably it\u2019s because you don\u2019t get enough recovery time. Inadequate recovery time may lead to serious muscle injury and degeneration. So the next time you work out, be sure to pause and recover afterward.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/how-to-recover-from-overtraining\/\">How To Recover From Overtraining And Why Skipping Rest Days Isn\u2019t The Answer<\/a><\/span><\/i><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Maintain_A_Reasonable_Caloric_Deficit\"><\/span><strong>Maintain A Reasonable Caloric Deficit<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you\u2019re on a quest to burn fat and gain muscles, it\u2019ll probably do you good if you avoid crash diets. That\u2019s because you\u2019ll always end up losing muscle mass in these types of diets no matter what you do. Crash diets will deprive you of the necessary nutrients needed to heal your muscles and recover after working out.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You\u2019d also be exposing yourself to health issues that may arise from overtraining without proper recovery. Cutting after a bulking period and retaining muscles to show for it can be particularly tricky. You should try to maintain a deficit of no more than 500 calories. At that caloric deficit, you\u2019ll start losing fat without sacrificing your muscle size and strength gains (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/calorie-deficit#calculating-calorie-needs\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To know whether you\u2019re moving in the right direction, make sure you track your progress from time to time. You can do this by taking circumference measurements and body fat percentages.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Burn_Fat_Not_Muscles\"><img decoding=\"async\" class=\"aligncenter wp-image-33435 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4916-1024x576.png\" alt=\"Burn Fat Not Muscles\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4916.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4916-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4916.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4916.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Drink_Branched-Chain_Amino_Acids_BCAAs\"><\/span><strong>Drink Branched-Chain Amino Acids (BCAAs)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Branched-chain Amino Acids are essential amino acids and therefore have to come from your diet. BCAAs are important building blocks of protein which are mostly broken down within your muscles. They can then be used as a source of energy during workouts.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When you\u2019re in your cutting phase, you can use them as an alternative to high-calorie protein powders.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Get_Enough_Quality_Sleep\"><\/span><strong>Get Enough Quality Sleep<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">All the hard work put into working out and dieting could go down the drain if you don\u2019t get quality sleep. Yes, sleep is that important. Poor sleepers don\u2019t burn fats and build muscles as efficiently as people who sleep well at night. You may also end up feeling hungry at odd hours, which will increase the chances of you overeating.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your muscles are repaired and rebuilt mostly at night when you\u2019re sleeping. This, therefore, makes it the best time for recovery after a day of intense activities. Your growth hormone is secreted throughout the day, but its peak is at night when your sleep is deepest. Getting short and interrupted periods of sleep only short-changes your muscle growth and repair.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Cortisol, which is an inflammatory hormone, is increased when you\u2019re sleep-deprived (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2927933\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). When cortisol is in high quantities in your body, it can enhance muscle degradation while inhibiting weight loss.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Multiple studies back up the effect of quality sleep on losing weight and gaining muscle. In one study, the sleeping habits of 1024 people were keenly observed. Those with short sleep patterns were observed to have altered levels of hormones controlling appetite regulation which would likely increase their appetites. Also, increased BMI was found to be proportional to decreased sleep (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/15602591\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In another study, two groups of dieters were subjected to different hours of sleep- 5.5 hours and 8.5 hours. Those who got less sleep lost less fat and more fat-free mass (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2951287\/\"><span style=\"font-weight: 400;\">c<\/span><\/a><span style=\"font-weight: 400;\">). According to another study, one week of sleep deprivation can cause significant drops in your body\u2019s insulin sensitivity (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2927933\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Reduced insulin sensitivity increases the risk of fat storage while inhibiting the body\u2019s growth hormone production.<\/span><\/p>\n<p><strong>When it comes to weight loss, progress is made by inches, not miles, so it&#8217;s much harder to track and a lot easier to give up. BetterMe app is your personal trainer, nutritionist and support system all in one. <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Burn_Fat_Not_Muscles\">Start using our app<\/a> to stay on track and hold yourself accountable!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Burn_Fat_Not_Muscles\"><img decoding=\"async\" class=\"aligncenter wp-image-33427 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4924-1024x576.png\" alt=\"Burn Fat Not Muscles\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4924.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4924-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4924.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4924-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4924.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Always_Stay_Hydrated\"><\/span><strong>Always Stay Hydrated<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Does drinking water help when it comes to losing weight? Well, no one is saying you\u2019ll wake up lighter by sipping before going to bed. However, in the long run, staying hydrated will have a significant impact on weight loss. Here\u2019s how:<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Water_Is_A_Natural_Appetite_Suppressant\"><\/span><strong>Water Is A Natural Appetite Suppressant<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Whenever you\u2019re hungry, you instinctively try to find food. However, this may not always be the answer. Sometimes your brain mistakes thirst for hunger. Drinking water will therefore decrease your appetite when you\u2019re low in water, not calories. This ultimately can reduce your calorie intake, sparking fat loss (<\/span><a href=\"https:\/\/hub.jhu.edu\/at-work\/2020\/01\/15\/focus-on-wellness-drinking-more-water\/#:~:text=Science%20suggests%20that%20water%20can,to%20results%20on%20the%20scale.\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Drinking_Water_Stimulates_Your_Metabolism\"><\/span><strong>Drinking Water Stimulates Your Metabolism<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">If you\u2019re wondering how to burn fat naturally, not muscles, then drinking plenty of water is your answer. In one study, 50 overweight girls drank 2 cups of water an hour before every meal. It was observed that there was significant weight loss and reductions in their BMIs without any dietary changes (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24179891\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Is there science behind it?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Drinking water stimulates thermogenesis, particularly when it\u2019s chilled. Your body then spends energy to warm the fluid to body temperature. The more energy is spent, the higher your metabolism gets. Higher metabolic rates are then translated into faster calorie burn (<\/span><a href=\"https:\/\/hub.jhu.edu\/at-work\/2020\/01\/15\/focus-on-wellness-drinking-more-water\/#:~:text=Science%20suggests%20that%20water%20can,to%20results%20on%20the%20scale.\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Your_Body_Needs_Water_To_Burn_Fats\"><\/span><strong>Your Body Needs Water To Burn Fats<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Sometimes how to burn fat may be as simple as staying hydrated. Increasing your water intake may enhance lipolysis, which is the process by which your body burns fat for energy. Mild dehydration, on the other hand, will slow down lipolysis, maybe due to hormonal changes. Staying hydrated could eventually translate into a steady drop in your body weight (<\/span><a href=\"https:\/\/hub.jhu.edu\/at-work\/2020\/01\/15\/focus-on-wellness-drinking-more-water\/#:~:text=Science%20suggests%20that%20water%20can,to%20results%20on%20the%20scale.\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Conclusion\"><\/span><b>Conclusion<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When it comes to fat vs muscle regarding weight loss and which should be given priority, we say both. The two masses are equally important to lose weight safely and effectively. You need to strike a balance between burning fat and gaining muscles.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, do not approach them as separate entities. The question should be how to reduce body fat and increase muscle mass simultaneously. It\u2019s possible, and it works. Ultimately, it all lies in how you exercise and what you eat. Try these weight loss tips today to burn fat not muscle, in a natural, safe and effective way.<\/span><\/p>\n<h3><b><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Burn_Fat_Not_Muscles\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/b><\/h3>\n<p><iframe title=\"Create Happines now\" width=\"770\" height=\"433\" src=\"https:\/\/www.youtube.com\/embed\/xLxjdQ4DYdg?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p>This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/p>\n<p><b>SOURCES:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24179891\/\"><span style=\"font-weight: 400;\">Effect of \u2018water induced thermogenesis\u2019 on body weight, body mass index and body composition of overweight subjects<\/span><\/a><span style=\"font-weight: 400;\"> (2013, pubmed.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/academic.oup.com\/ajcn\/article\/103\/3\/738\/4564609\"><span style=\"font-weight: 400;\">Higher compared with lower dietary protein during an energy deficit combined with intense exercise promotes greater lean mass gain and fat mass loss: a randomized trial <\/span><\/a><span style=\"font-weight: 400;\">(2016, academic.oup.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29497353\/\"><span style=\"font-weight: 400;\">How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution <\/span><\/a><span style=\"font-weight: 400;\">(2018, pubmed.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/calorie-deficit#calculating-calorie-needs\"><span style=\"font-weight: 400;\">How to safely and effectively create a calorie deficit for weight loss<\/span><\/a><span style=\"font-weight: 400;\"> (2020, medicalnewstoday)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2951287\/\"><span style=\"font-weight: 400;\">Insufficient sleep undermines dietary efforts to reduce adiposity<\/span><\/a><span style=\"font-weight: 400;\"> (2011, nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/academic.oup.com\/qjmed\/article-abstract\/os-16\/62\/135\/1594478?redirectedFrom=fulltext\"><span style=\"font-weight: 400;\">Muscular Exercise, Lactic Acid, and the Supply and Utilization of Oxygen<\/span><\/a><span style=\"font-weight: 400;\"> (1993, pubmed.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/full\/10.1038\/oby.2008.38\"><span style=\"font-weight: 400;\">Resistance Training Conserves Fat-Free Mass and Resting Energy Expenditure Following Weight Loss <\/span><\/a><span style=\"font-weight: 400;\">(2012, onlinelibrary.wiley.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/15602591\/\"><span style=\"font-weight: 400;\">Short Sleep Duration Is Associated with Reduced Leptin, Elevated Ghrelin, and Increased Body Mass Index<\/span><\/a><span style=\"font-weight: 400;\"> (2004, nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2927933\/\"><span style=\"font-weight: 400;\">Sleep Restriction for 1 week Reduces Insulin Sensitivity in Healthy Men<\/span><\/a><span style=\"font-weight: 400;\"> (2010, nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23846824\/\"><span style=\"font-weight: 400;\">The use of carbohydrates during exercise as an ergogenic aid <\/span><\/a><span style=\"font-weight: 400;\">(2013, pubmed.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/hub.jhu.edu\/at-work\/2020\/01\/15\/focus-on-wellness-drinking-more-water\/#:~:text=Science%20suggests%20that%20water%20can,to%20results%20on%20the%20scale.\">Yes, drinking more water may help you lose weight<\/a> (2020, jhu.edu)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>\u201cI want to lose some weight\u201d is a popular answer when you ask someone why they are exercising. This, however, is not what you subconsciously want to do. Consciously, you want to step on that scale and see the numbers down by a few pounds. That is, after all, what losing weight means (literally). However, [&hellip;]<\/p>\n","protected":false},"author":41,"featured_media":22686,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[75],"tags":[],"coauthors":[122,87],"class_list":["post-22674","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-weight-loss"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Burn Fat Not Muscles: Tried and True Methods Of Bulking According To Experts - BetterMe<\/title>\n<meta name=\"description\" content=\"Can you burn fat without losing muscles? How to lose weight? Here\u2019s everything you need to know about bulking safely and effectively.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Burn Fat Not Muscles: Tried and True Methods Of Bulking According To Experts\" \/>\n<meta property=\"og:description\" content=\"Can you burn fat without losing muscles? How to lose weight? Here\u2019s everything you need to know about bulking safely and effectively.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/burn-fat-not-muscles\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/shutterstock_728408998-1-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1812\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Jeremy Mukhwana, Kristen Fleming, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jeremy Mukhwana, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"16 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/burn-fat-not-muscles\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/burn-fat-not-muscles\/\"},\"author\":{\"name\":\"Jeremy Mukhwana\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/36a7dd74d934812b75af5921cc28b8a4\"},\"headline\":\"Burn Fat Not Muscles: Tried and True Methods Of Bulking According To Experts\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/burn-fat-not-muscles\/\"},\"wordCount\":3107,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/burn-fat-not-muscles\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/shutterstock_728408998-1-scaled.jpg\",\"articleSection\":[\"Weight Loss\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">\u201cI want to lose some weight\u201d is a popular answer when you ask someone why they are exercising. This, however, is not what you subconsciously want to do. Consciously, you want to step on that scale and see the numbers down by a few pounds. That is, after all, what losing weight means (literally). However, what you should want to do is lose fat. Losing weight often involves dropping the extra fats and some muscle mass too. Ultimately, this is not a desirable position to be in. So is it possible to burn fat but not muscles, when losing weight? Let\u2019s find out.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>Weight Loss Vs. Fat Loss<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">It\u2019s no lie that <a href=\\\"https:\/\/betterme.world\/articles\/losing-weight-after-70\/\\\">losing weight<\/a> can be a daunting task. From the dietary changes to the increased intensity and frequency of workouts, weight loss demands a major overhaul in your lifestyle. However, you must understand the difference between losing weight and losing fat. Doing that will help you achieve your fitness goal safely and efficiently.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Your total body weight comprises the total mass of water, muscles, and fats in your body. So when you go on a weight loss quest, the chances are high that all three masses may drop. This, however, should not be your goal as it may result in serious health issues. You should aim to lose fats while gaining muscles simultaneously.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">So what is the best way to lose fat, and why is muscle gain that important? Muscle gain is essential because they are a critical component of body movement and function. Any drop in <a href=\\\"https:\/\/betterme.world\/articles\/losing-weight-at-60-male\/\\\">muscle mass<\/a> will adversely affect your strength and endurance levels.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">But here\u2019s the good news: Ideally, your body will use up fats before muscl ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/burn-fat-not-muscles\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/burn-fat-not-muscles\/\",\"name\":\"Burn Fat Not Muscles: Tried and True Methods Of Bulking According To Experts - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/burn-fat-not-muscles\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/burn-fat-not-muscles\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/shutterstock_728408998-1-scaled.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Can you burn fat without losing muscles? 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Here\u2019s everything you need to know about bulking safely and effectively.","og_url":"https:\/\/dev.betterme.world\/articles\/burn-fat-not-muscles\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":2560,"height":1812,"url":"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/shutterstock_728408998-1-scaled.jpg","type":"image\/jpeg"}],"author":"Jeremy Mukhwana, Kristen Fleming, RD","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Jeremy Mukhwana, Kristen Fleming, RD","Est. reading time":"16 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dev.betterme.world\/articles\/burn-fat-not-muscles\/#article","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/burn-fat-not-muscles\/"},"author":{"name":"Jeremy Mukhwana","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/36a7dd74d934812b75af5921cc28b8a4"},"headline":"Burn Fat Not Muscles: Tried and True Methods Of Bulking According To Experts","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/burn-fat-not-muscles\/"},"wordCount":3107,"commentCount":0,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/burn-fat-not-muscles\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/shutterstock_728408998-1-scaled.jpg","articleSection":["Weight Loss"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">\u201cI want to lose some weight\u201d is a popular answer when you ask someone why they are exercising. This, however, is not what you subconsciously want to do. Consciously, you want to step on that scale and see the numbers down by a few pounds. That is, after all, what losing weight means (literally). However, what you should want to do is lose fat. Losing weight often involves dropping the extra fats and some muscle mass too. Ultimately, this is not a desirable position to be in. So is it possible to burn fat but not muscles, when losing weight? Let\u2019s find out.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><strong>Weight Loss Vs. Fat Loss<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">It\u2019s no lie that <a href=\"https:\/\/betterme.world\/articles\/losing-weight-after-70\/\">losing weight<\/a> can be a daunting task. From the dietary changes to the increased intensity and frequency of workouts, weight loss demands a major overhaul in your lifestyle. However, you must understand the difference between losing weight and losing fat. Doing that will help you achieve your fitness goal safely and efficiently.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Your total body weight comprises the total mass of water, muscles, and fats in your body. So when you go on a weight loss quest, the chances are high that all three masses may drop. This, however, should not be your goal as it may result in serious health issues. You should aim to lose fats while gaining muscles simultaneously.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">So what is the best way to lose fat, and why is muscle gain that important? Muscle gain is essential because they are a critical component of body movement and function. Any drop in <a href=\"https:\/\/betterme.world\/articles\/losing-weight-at-60-male\/\">muscle mass<\/a> will adversely affect your strength and endurance levels.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">But here\u2019s the good news: Ideally, your body will use up fats before muscl ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/burn-fat-not-muscles\/","url":"https:\/\/dev.betterme.world\/articles\/burn-fat-not-muscles\/","name":"Burn Fat Not Muscles: Tried and True Methods Of Bulking According To Experts - BetterMe","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/burn-fat-not-muscles\/#primaryimage"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/burn-fat-not-muscles\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/05\/shutterstock_728408998-1-scaled.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Can you burn fat without losing muscles? 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