How to loose fat and keep muscle? A few questions.

[AlexKid]

1) It seems to be a calorie in and calorie out game. So why do any extra high intensity cardio to burn calories, when you could just eat less calories instead? Especially since sprinting up a hill with give you the hunger cravings of a vulture?

2) Surely if you do cardio it only makes sense to do long distance cardio since that's the only cardio that burns fat directly as a fuel source (if you go long enough)

I get that you should do weights this increases muscle, and burns calories too.

3) I get that you should eat healthy, and slightly less calories than you expend. (But I dont understand this totally why will you loose fat and not muscle if you have a slight calorie deficit? Isnt fat the last thing to go? Muscle mass first to a certain degree then fat stores second? )

I get that you shouldn't cut too many calories since this will activate starvation mode.

I get you should take protein to minimize muscle loss, and to satisfy hunger with low calorie protein.

I get you should avoid calorie dense bad fats and simple carbs/sugar.

I get you should eat healthy plenty of vegetables, lean protein and good fats and complex carbs.

[AddiX]

Not trying to be a ****, but you should probably focus on your writing skills.

Because that was the most annoying thing I've ever read in my life.

My apologies if english isn't your first language.

[nivek535]

i have no answers for u on this, but i like the way ur striving for knowledge and intuition

[El Fenomeno]

Only really came in here for a lurk because I'm bored at work, so I can't really shed much light on any of these, sorry.

But as for this:

1) It seems to be a calorie in and calorie out game. So why do any extra high intensity cardio to burn calories, when you could just eat less calories instead? Especially since sprinting up a hill with give you the hunger cravings of a vulture?

Because why have less calories when you can eat more? Who wants to be hungry?

[Hype job]

Lift weights and eat at least 100grams of protein in your deficit (preferably 1gram per pound of lean body mass)

[PitbullParsons]

1. Because just eating less calories makes you lose weight and depending how much less you consume, you can lose muscle mass as well. There is no fitness benefits as opposed to working your ass off. This is the wrong sport to be talking about half @ss shyte and trying to be lazy.

2. I think you are forgetting High Intensity Interval Training. Ideally you want to cycle between HIIT and Steady State cardio training. HIIT will help build lean muscle and adds a mix to the stagnant old running. It can be hard on the joints and if overdone can hinder lean muscle gains. Steady State is good but overdoing it can eat away at your muscle mass if you are running for too long and not eating high enough calories as mentioned before in #1.

3. Your body will lose less muscle if you are doing cardio and working out. Resistance training is a benefit here too.

[SalimShady1212]

Burn calories with a deficit and weight training rather than cardio. Cardio results in some muscle loss as well as fat loss so keep it minimal and focus on the weights. Also, cut down on carbs and concentrate on protein.

And also, I understand is a much better alternative to "I get"

[PitbullParsons]

I understand is a much better alternative to "I get"

...I don't get it.

[Hype job]

1. Because just eating less calories makes you lose weight and depending how much less you consume, you can lose muscle mass as well. There is no fitness benefits as opposed to working your ass off. This is the wrong sport to be talking about half @ss shyte and trying to be lazy.

2. I think you are forgetting High Intensity Interval Training. Ideally you want to cycle between HIIT and Steady State cardio training. HIIT will help build lean muscle and adds a mix to the stagnant old running. It can be hard on the joints and if overdone can hinder lean muscle gains. Steady State is good but overdoing it can eat away at your muscle mass if you are running for too long and not eating high enough calories as mentioned before in #1.

3. Your body will lose less muscle if you are doing cardio and working out. Resistance training is a benefit here too.

Resistance training is tenfold better than cardio on a deficit. It's best to purely do resistance training maybe with some HIIT aswell as at least 30% of your calories from protein to retail lean body mass.

[Hype job]

Burn calories with a deficit and weight training rather than cardio. Cardio results in some muscle loss as well as fat loss so keep it minimal and focus on the weights. Also, cut down on carbs and concentrate on protein.

And also, I understand is a much better alternative to "I get"

This is good advice, plus you don't need to slash carbs, sufficient protein and the calorie deficit is key.