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Realistic Calorie Budget: 10-15 % Deficit to Lose Fat Without Sacrificing Muscle

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  //health-fitness.news-articles.net/content/2025/ .. icit-to-lose-fat-without-sacrificing-muscle.html
  Published in Health and Fitness on Saturday, November 29th 2025 at 2:58 GMT by CNET

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How to Shed Fat and Build Lean Muscle – The Proven Blueprint (CNET Health & Fitness)

Many of us want to look leaner, stronger, and healthier. Yet the two goals of losing fat and building muscle often feel at odds. The CNET Health & Fitness article, “This is exactly what you need to do to lose fat and build lean muscle,” lays out a clear, evidence‑based approach that shows the two processes can happen side by side. Below is a concise yet comprehensive rundown of the key points, including extra context from the article’s internal links.

1. Start with a realistic energy budget

The article stresses that fat loss ultimately hinges on a calorie deficit, but a deficit that’s too aggressive can sabotage muscle gains. The recommended approach is a 10‑15 % reduction from your maintenance calories—enough to shed fat without compromising the fuel your muscles need.

Internal link: The piece points to a recent study in The Journal of Nutrition that found a 12 % deficit yields steady fat loss while preserving 30–40 % of muscle mass in trained individuals. The CNET writers summarise the paper by emphasising the importance of gradual, steady deficits rather than crash diets.

2. Make protein your cornerstone

Protein is the building block of muscle and also helps keep you satiated during a calorie deficit. The article recommends 1.6–2.2 g of protein per kilogram of body weight per day (roughly 0.7–1.0 g per pound).

Internal link: A side‑article on “Why protein timing matters” cites a meta‑analysis from Sports Medicine that shows spreading protein intake evenly across 3–4 meals optimises muscle protein synthesis, especially when training on an empty stomach.

3. Resistance training is king

Strength training stimulates muscle hypertrophy. The article suggests a 3‑day per week split that covers all major muscle groups: chest & triceps, back & biceps, legs & shoulders. Each session should include 3–4 compound lifts (e.g., squats, deadlifts, bench press) and 1–2 isolation movements.

Internal link: There’s a reference to an American College of Sports Medicine position stand that recommends at least 150 min of moderate‑intensity resistance exercise per week for health benefits. The CNET writers note that the same guidelines also apply to the hypertrophy goal when intensity (80‑85 % of 1RM) and progressive overload are maintained.

4. Add cardio smartly

Cardio burns calories and can accelerate fat loss, but excessive cardio can interfere with muscle gains. The article advises 2–3 short sessions of 20–30 min of moderate‑intensity cardio (e.g., brisk walking, cycling) each week, or a single high‑intensity interval training (HIIT) session that lasts 15–20 min.

Internal link: The link to a CNET review of HIIT programs explains how short bursts of maximal effort followed by rest periods improve insulin sensitivity and increase post‑exercise oxygen consumption (EPOC), thereby helping fat loss without eroding muscle.

5. Prioritise recovery

Muscle repair happens when you sleep and hydrate. The article calls for 7–9 hours of quality sleep per night and a daily water intake of at least 3 litres (or more if you’re sweating heavily).

Internal link: An article titled “How sleep affects muscle growth” pulls from Sleep Medicine Reviews to illustrate that growth hormone and testosterone levels spike during deep sleep stages, directly impacting muscle synthesis.

6. Track and tweak your progress

The article encourages tracking key metrics—body weight, body‑fat percentage, waist circumference, and strength levels—to see whether your plan is working. Adjust calorie intake or training intensity when progress stalls.

Internal link: A quick‑start guide to using a “food diary app” highlights how consistent logging reduces the tendency to over‑eat and ensures protein targets are met.

7. Supplements: When, and what?

While whole foods should be the foundation, certain supplements can aid the process. The article lists: - Whey protein isolate (to hit protein targets, especially post‑workout) - Creatine monohydrate (supports strength and hypertrophy) - Omega‑3 fatty acids (help reduce inflammation and improve metabolic health)
The writers note that most people can achieve their goals without supplements, but when used correctly they can provide a measurable edge.

Internal link: A separate CNET piece on “Creatine: Science and safety” references the 2018 Journal of the International Society of Sports Nutrition consensus statement, which confirms creatine’s efficacy and safety when taken at 5 g per day.

8. Mindset matters

Lastly, the article underscores that consistency, patience, and realistic goal setting trump quick‑fix hacks. “You’re in this for the long haul,” the authors write.

Internal link: A motivational article on “How to stay motivated during a body transformation” includes quotes from sports psychologists about setting short‑term milestones to keep motivation high.

Putting It All Together

Final Thoughts

The CNET article delivers a no‑frills, science‑backed guide that balances fat loss with muscle growth. By keeping calories modest, protein high, training focused, cardio moderate, and recovery solid, you can see your body transform over time. The linked research and supplementary articles deepen the reader’s understanding and provide actionable next steps. Whether you’re a seasoned athlete or a beginner, the plan’s flexibility means you can scale intensity and volume as your body adapts. Stick with it, track your progress, and the lean, strong physique you’re after will become a reality.