10 Signs Your Workouts Are Burning Muscle, Not Fat

Working out is often seen as the fastest way to lose fat, but if you're not careful, your efforts could backfire.

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The wrong training and nutrition habits can cause your body to burn muscle instead of fat, which can hurt your strength, metabolism, and overall definition.

Fitness coach Dillon Swinney recently shared ten warning signs that indicate your workouts might be costing you precious muscle.

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Here’s what to look out for.

1. You're Getting Weaker at the Gym

If you notice your lifts decreasing week after week, it's a red flag. "If your lifts are going down... you’re not fueling your muscles enough," Swinney says.

2. You're Losing Weight Too Quickly

Rapid weight loss is often a sign of muscle loss. According to Swinney, consistently losing more than two pounds per week usually means you're shedding muscle, not just fat.

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3. You're Skipping Protein

Your body needs the right fuel to burn fat and build muscle. If you're not hitting your daily protein target, your body may start breaking down muscle tissue for energy instead.

4. You're Doing Endless Cardio

Relying too much on cardio without balancing it with strength training can signal your body to break down muscle instead of preserving it.

5. You're Always Sore

Constant soreness without proper recovery is a major warning sign. Recovery requires protein, carbs, and adequate rest. Without them, your muscles can start to break down.

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6. You Look "Skinny Soft"

If the number on the scale is dropping but you don't look any leaner or more toned, you might be losing muscle. Swinney calls this a "classic sign of muscle loss."

7. You're in a Huge Calorie Deficit

An extreme calorie deficit forces your body to find energy wherever it can, and that often means burning muscle for fuel. This can leave you feeling weaker, not leaner.

8. You're Skipping Strength Training

Without resistance training, your body has no reason to hold onto muscle. If you don't use it, you lose it. Over time, your body will begin to break down unused muscle tissue.

9. You're Constantly Tired

If your energy levels are always low, it could be a sign of muscle loss. Your muscles are your body's engine; when you lose them, even simple physical activities can feel much harder.

10. You're Not Eating Enough Carbs

Carbohydrates are your body's primary fuel source for intense training. Without enough carbs, your body may turn to muscle for energy, which can compromise your strength and performance.

Source: hindustantimes

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