How To Lose Weight In The Best Way

Mar 18, 2025

By Nutrition Monsters

When people decide they want to lose weight, almost everyone makes the same mistake: they switch to an extreme crash diet and hours of exhausting cardio. Yes, the scale will drop quickly, but much of the weight you lose consists of valuable muscle tissue and water. The result? A slower metabolism and the well-known 'skinny fat' physique. The best way to lose weight is not simply losing weight, but specifically burning fat while preserving your muscle mass.

24-time Olympia-winning coach Hany Rambod uses a scientific blueprint for a successful transformation. To effectively lower your body fat percentage, you need to create a modest and controllable calorie deficit (about 300 to 500 calories below your maintenance). Combine this with heavy strength training to keep giving your body a strong growth stimulus, and strategic cardio of 20 to 30 minutes after your workout. This way, you force your body to use pure fat cells for energy while keeping your muscles compact and full.

Pro tip from the Pro Creator: During fat loss, your body is under constant stress and muscle breakdown (catabolism) is a risk. The advanced supplements from Evogen Nutrition help you protect your muscle mass and keep your energy levels high:

Preserve your muscles in a deficit: Drink Evogen Amino KEM during your workouts. This supplement provides all 9 essential amino acids (EAAs) and high-quality electrolytes to nourish and protect your muscles when your calorie intake is low.
Pure protein without extra calories: Replace heavy meals or supplement your post-workout protein with Evogen IsoJect. This ultra-pure whey isolate contains zero sugars or excess fats and is absorbed immediately thanks to IGNITOR™ enzyme technology.
Extreme focus during energy dips: Struggling with your workouts due to lower calories? Evogen EVP Xtreme 3D gives you the mental drive, brute strength, and muscle pump to perform at your best even during your toughest cutting phase.

Related reading

Does cardio kill your muscle growth? The hard truth from Coach Hany Rambod
How to easily eat 30 grams of fiber per day (Without energy dips)
The importance of nutrition for muscle building: What should you eat?

Discover our collections Ready to cut in a healthy and effective way and achieve your dream physique? Discover the targeted collections at nutritionmonsters.com:

Weight Loss (to support effective fat loss)
Proteins (like Evogen IsoJect for maximum muscle preservation)
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Pre-workout
Intra-workout
Health & Wellness

FAQ

H3: Which supplements best support my muscle retention during weight loss?

The most important supplements during weight loss are Evogen Amino KEM and Evogen IsoJect. Amino KEM provides essential EAA amino acids during training to immediately prevent acute muscle breakdown. IsoJect delivers a pure, fast-acting stream of protein right after training without unnecessary fats or carbohydrates, which is essential for recovery during a calorie deficit.

Does fasted cardio help with weight loss better than regular cardio?

Fasted cardio can help your body burn fatty acids a bit more easily during the session because insulin levels are low. However, over the course of a whole day and week, the total calorie balance determines how much fat you actually lose. So, do cardio at the time that suits you best and that you can maintain consistently.

Why do I need to keep doing heavy strength training if I want to lose weight?

If you stop heavy training and only do cardio, your body thinks the muscle mass is no longer needed and will start burning those muscles to save energy. By continuing to train heavily with progressive overload, you give your body a strong physiological signal that the muscles are essential, forcing it to tap into fat reserves.

How large should my calorie deficit be to lose weight in the best way?

A modest and sustainable calorie deficit of 300 to 500 calories below your daily maintenance needs is best. This ensures gradual fat loss of about 0.5 kilograms per week. A larger deficit (such as with a crash diet) activates your body's survival mode, leading to acute muscle breakdown and a slowed metabolism.

What is the difference between weight loss and fat loss?

Weight loss simply means that the total number on the scale decreases, which can be due to the loss of water, intestinal contents, muscle mass, or fat. Fat loss, on the other hand, specifically targets burning stored fat tissue. This is the main goal of a successful transformation because maintaining muscle mass ensures a toned shape and a high metabolism.

How To Lose Weight In The Best Way

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