In the world of fitness and wellness, the focus on losing fat often overshadows a critical aspect: PRESERVING MUSCLE mass. 

Yet, maintaining muscle during fat loss is essential for achieving sustainable results and overall health. 

Let’s explore why we prioritise muscle preservation as a key focus during fat loss phases…

  • Metabolic Health: Muscle tissue is metabolically active, meaning it burns calories even at rest. By preserving muscle mass during fat loss, you maintain a higher metabolic rate, making it easier to sustain weight loss in the long term.
  • Functional Strength: Muscles are vital for everyday movements and physical performance. Preserving muscle mass ensures you maintain strength and functionality, reducing the risk of injury and enhancing overall quality of life.
  • Injury Prevention: Strong muscles provide support to joints and bones, lowering the risk of injury during physical activity. By preserving muscle mass, you maintain structural integrity, reducing the likelihood of strains and sprains.
  • Aesthetic Benefits: Preserving muscle mass while losing fat helps create a lean, toned appearance. It allows you to sculpt your body and achieve a more defined physique, improving body composition and confidence.
  • Metabolic Flexibility: Muscle tissue plays a role in regulating blood sugar levels and insulin sensitivity. Preserving muscle mass supports metabolic flexibility, reducing the risk of metabolic disorders like diabetes.

So let’s look at practical principles we use to help preserve muscle mass during fat loss phases…

  • Strength Training: Without this stimulus, the body has zero reason to keep muscle tissue around! Your training should focus around resistance training, lifting things up and putting them down under control, to stimulate muscle growth and prevent muscle loss.
  • Adequate Protein Intake: Consume enough protein to support muscle repair and growth. Sources include lean meats, poultry, fish, eggs, dairy, legumes, and plant-based proteins. These are the building blocks, without them you cannot replace the broekn down ones!
  • Progressive Overload: Gradually increase the intensity of your workouts to challenge your muscles and promote growth.
  • Balanced Nutrition: Ensure your diet includes a variety of nutrient-rich foods to support overall health and muscle preservation.
  • Rest and Recovery: Allow time for your muscles to rest and recover between workouts. Quality sleep is also important for muscle repair and growth.

Summing it up, preserving muscle mass during fat loss is essential for long-term health, performance, and aesthetics. 

By prioritising muscle preservation alongside fat loss efforts, you can achieve sustainable results and optimise your overall well-being… and look like a superhero


Founder- Priority 6

Head Coach- The OC Method

Author- Build The Chain

Life Longer Learner

PS: Keen to get involved, apply for our program here:


Priority 6 is THE fat loss and transformation centre in Abingdon, Oxfordshire. We have a hybrid approach to fitness through CrossFit classes, personal training, sports massage therapy and Hyrox classes.