Eric Roberts explains why rapid weight loss through extreme diets leaves you skinny-fat with muscle loss. Instead, lift heavy 3-4 times weekly, eat 100g protein daily, walk for cardio, and maintain a modest calorie deficit to lose fat while building muscle.
If you want to lose weight, all you have to do is cut out your carbs, run on the treadmill like a maniac every day, and only eat 1,200 calories. You'll drop weight really fast, but the weight you lose won't just be fat. It will be muscle, and you'll end up looking soft and skinny fat. So if you want to lose fat and build muscle at the same time, number one, your main form of exercise should be lifting weights. Do this 3 to 4 days a week for 30 to 60 minutes, lifting heavy weights for 5 to 12 reps. Number 2, you have to prioritize protein, eating at least 100 grams per day. Number 3, the cardio you do can just be getting your daily steps and taking walks. And number 4, you need to eat enough calories to where, yes, you're in a calorie deficit to lose fat, but you have enough calories to still build muscle. And if you need to know how many calories that is for you, click the link in my bio. I have a free calorie calculator.
