How to lose fat without losing muscle

If your motivation is to lose fat, build strength, and look better as well, then this article will help you to achieve your goal.

Everyone would love to get more lean, build muscle, and look and feel fit overall, but it’s not a simple task. The body cannot turn fat into muscle, however, it can enhance fat burning while maintaining lean muscle mass by choosing the right diet and workout programming.

Full body movements improve strength and speeds up muscle development.

Let’s keep it simple. The first law of thermodynamics says: The body cannot produce more energy than it gets, which rules out building muscle and losing fat at the same time.

However, our body is an adaptable organism, and this adaptability is managed by hormones. In a hormonally favorable environment, the body can switch into a mood to preserve muscle mass and use stored fat for energy.


Insulin is the main hormone responsible for directing energy into muscles. When the muscle cells are refilled, insulin directs the excess energy into fat stores. Insulin blood levels can be manipulated by diet and activity. Sometimes it is the result of medical conditions, such as diabetes. Therefore insulin sensitivity is the key to losing fat while building muscle mass.

Insulin blood levels can be manipulated by diet and activity.

Insulin sensitivity can also by improved by exercise. According to a study published in the Journal of Sport Medicine, a single bout of exercise can increase insulin sensitivity for up to 16 hours post workout.


You should load up on carbs before workouts in order to provide energy for the workout itself.

Many professional athletes manipulate their carb intake during the day. They cut out the junk food and include more natural food, such as fruits and vegetables. This may seem like a small and unimportant change, but it will surely improve your endurance and strength performance overall.

You can afford a low-carb approach if you have a sedentary job and perform our Vigorous 75 workout 3 times a week. But, if you perform the vigorous programing more than 3 times a week, you would require more carbs in your diet to fuel the multiple workouts.

Vigorous  workout causes the metabolism to work faster.


The testosterone hormone is important for muscle growth. Any type of exercise increases testosterone levels, but lifting weights has a bigger effect. This was proved by research on exercise physiology at the University of Southern California (USC). Dr. Todd Schroeder, Associate Professor at USC, listed heavier loads and shorter rest periods as the main testosterone boosters. Apart from building muscle mass, testosterone improves the body´s efficiency to burn fat.

Vigorous workouts use up the energy stored in the muscles and breaks down the muscle fibers. Naturally, they respond to this stimulus by repairing themselves in order to get stronger and more resistant. Sufficient doses of protein, which is the main building block, and healthy fats that take action in healing mechanisms are needed as well. A protein intake of 1 gram per pound of bodyweight is recommended while also focusing on healthy fats, such as fish oil.


Vigorous workout causes the metabolism to work faster, even after the workout. Our Vigorous 75 program uses the best combination of exercises to call out your hormonal response and to increase your Basal Metabolic Rate (BMR). It also results in the post-exercise after burn effect, in which your metabolism stays elevated up to 36 hours post workout.
Weighted exercises that we use in our Vigorous 75 program have huge muscle recruitment potential. Full body movements activate the fast-twitch fibers, the stimulation of which is important for strength and speed development. Adaptation mechanisms ensure you won´t lose mass because it’s required for the performance.

Vigorous 75 workouts are designed to leave practically no time for recovery in-between sets, which forces the body to adapt to the conditions. When controlled, these changes can have positive effects on losing body fat and building your work capacity.

A combination of weighted exercises, multi-joint exercises, and intensity switches the body into a fat burning machine while also preserving active muscle mass.

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