Download How To Lose Fat Without Gaining Muscle Background. The best way to burn fat without losing muscle is to eat at least 46 grams of protein daily if you're a woman and 56 grams if you're a man. And a caloric deficit is a requisite for fat loss;
The problem is, that requires not losing muscle—which your body naturally does when you're in a caloric deficit.
Spending time doing endless circuit training using light weight for high reps isn't let's review my recommendations for each of the macronutrients to see how they work together Here's a fun mathematical problem for you: Common wisdom is that you have to gain some fat to gain muscle, its the whole bulking and cutting mentality. How do you do this, you ask?