Ever wondered why losing fat often means losing muscle too? It’s a frustrating cycle many of us face. But here’s the good news: you can shed fat while preserving that hard-earned muscle—if you know the secrets. And this is where it gets interesting: celebrity and executive trainers Magnus Lygdback and Harry Cox reveal the exact strategies they use with their high-profile clients. Spoiler alert: it’s not just about cutting calories.
When we talk about losing weight, what we really want is to lose fat while keeping our muscles intact. Why? Because muscle isn’t just about looking toned—it’s the unsung hero of our metabolism, helping regulate glucose levels and keeping our bodies functioning optimally. But here’s where it gets controversial: cutting calories too drastically can cause your body to cannibalize muscle for energy, leaving you slimmer but weaker in the long run. So, how do you strike the right balance?
According to Lygdback, the trainer behind Alexander Skarsgård’s Viking warrior physique in The Northman, and Cox, who keeps busy C-suite execs in shape, the answer lies in three key strategies—and they’re simpler than you think.
1) Strength Train with Purpose (Not Just for Show)
Strength training isn’t just for bodybuilders. It’s the secret weapon for preserving muscle while losing fat. But here’s the part most people miss: you need to train with progressive overload. That means pushing your muscles to their limits—think barely squeezing out that last rep—and gradually increasing the weight or reps as you get stronger. Cox warns, ‘Lifting light weights and hoping for the best won’t cut it.’ Aim for at least two sessions a week, but three or four will yield better results. Include a mix of pulling (chin-ups, lat pull-downs), pushing (bench presses, push-ups), and leg exercises (squats, deadlifts) for a well-rounded routine.
2) Protein Isn’t Just for Gym Bros—It’s for Everyone
Protein is the building block of muscle, and skimping on it while cutting calories is a recipe for muscle loss. Lygdback advises keeping your protein intake consistent, even when dieting. The science backs this up: aim for 1.6 to 2.2 grams of protein per kilogram of body weight daily. For example, a 60-kilogram person should target around 120 grams of protein per day. Struggling to hit that number? Educate yourself on protein-rich foods, use protein powder if needed, and don’t hesitate to order extra protein when dining out.
3) The Calorie Deficit Sweet Spot: Gentle, Not Extreme
Losing fat requires a calorie deficit, but going too low can backfire. Lygdback recommends reducing your daily calories by just 10-20%. ‘You don’t want to go too extreme,’ he cautions. Tracking macronutrients (protein, fats, carbs) can help, but you don’t need to obsess over every gram. Start by logging your meals for a few days to understand portion sizes—like what 30 grams of protein or 500 calories of rice looks like. And no, you don’t have to stick to the stereotypical chicken-rice-broccoli diet. Focus on hitting your protein goals while staying in a mild deficit.
But here’s the real question: Can you truly prioritize muscle preservation without sacrificing fat loss? Some argue that a more aggressive calorie deficit is necessary for quicker results. What do you think? Is a slower, muscle-focused approach worth the wait, or do you prefer faster results, even if it means losing some muscle along the way? Let’s debate in the comments!**
