Trainers’ three steps to lose fat while preserving muscle

To lose fat without losing muscle, eat a high-protein diet, stay in a gentle calorie deficit, and strength train regularly, trainers told Businessinsider. Magnus Lygdback and Harry Cox offered the guidance.

They emphasized strength training with progressive overload at least twice a week — ideally three or four sessions — and said each workout should include a pull, a push, and a leg exercise. Progressive overload means working muscles near failure and gradually adding weight or reps as you adapt. Protein is crucial: the trainers cited the literature recommending about 1.6–2.2 grams of protein per kilogram of body weight per day (a 60-kg person would aim for roughly 120 grams) and advised keeping protein intake steady when trying to lose fat; options include learning high-protein foods, using protein powder, or ordering extra protein at restaurants.

They noted that weight loss requires a calorie deficit but warned against cutting calories too far, since extreme deficits can lead to muscle loss. Lygdback recommended reducing daily calories by about 10–20% and tracking macronutrients to keep protein high while moderating carbs and fats. Both trainers encouraged building long-term healthy habits — balanced eating and sufficient sleep — over quick fixes.

Key Topics

Health, Magnus Lygdback, Harry Cox, Protein, Calorie Deficit, Progressive Overload