What is the most effective way to reduce fat without losing muscle mass?

Hi Giles

From a training perspective a combination of 2-3 cardio workouts + 2 HIIT workouts and 3-4 weight workouts weekly is ideal if you have the time.

However, the "most" important thing to get right is your diet. We'll be posting a fat loss diet on FitnessInventor.com soon, so look out for it. In the mean time, here is the shortened version and just ask us a new question if anything isn't clear.

First, reduce all sugars in your diet your intake of high-starch carbohydrates (so eat less bread, rice, potatoes, pasta, pastries, corn, etc). Also, eat lean protein at each meal and snack (like fish, lean meat, chicken, eggs and protein shakes). It is crucial that you weigh yourself first thing in the morning after going to the toilet once per week on the same day of the week and keep adjusting your sugar and starchy carbohydrates downward until you are consistently losing weight (or upward if you are losing too quickly after the first week or two).

For added hunger reduction and for general health and gut function, eat plenty of green and other non-starchy vegetables.

Hi Mark

Thanks for that reply. I will keep a lookout for that post.

Giles