# Up to 30% of the Weight...
! [ rw-book-cover] (https://pbs.twimg.com/profile_images/378800000337802458/2e011235cfb192d6197888c6760be92f.png)
URL: https://twitter.com/foundmyfitness/status/1887967205461029029
Author: @foundmyfitness on Twitter
## AI-Generated Summary
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## Highlights
> Up to 30% of the weight lost while dieting can come from lean muscle mass—but the right training and nutrition can help you preserve muscle, which is key for metabolic health and reducing the risk of sarcopenia.
> You can lose fat and gain muscle at the same time—a process called body recomposition—if you train and eat strategically.
> The most important factor is resistance training. Lifting heavy 2–3 times per week is essential for maintaining and building muscle while losing fat. Without it, muscle mass inevitably declines.
> Nutrition also plays a major role. Eating in a slight calorie deficit—around 10–20% below maintenance—allows for steady fat loss without sacrificing muscle, energy levels, or training performance.
> Protein intake is another key priority. Research shows that consuming 1.8 to 2.2 grams of protein per kilogram of body weight per day is optimal for muscle retention and growth during a calorie deficit, and going even higher may provide additional benefits.
> Beyond training and nutrition, recovery is just as crucial. Adequate sleep, stress management, and tracking progress help ensure you’re making real, sustainable changes. Get this right and you have a powerful strategy to build muscle and lose fat.
> If you want to learn more about optimizing body recomposition, improving VO2 max, and enhancing brain health, tune into the latest episode of the FoundMyFitness podcast, where [b_holmer](https://twitter.com/b_holmer) and I break it all down with insights from top experts.
> Link to the full episode on YouTube:https://t.co/iFYT21tI05<video controls><source src="https://video.twimg.com/ext_tw_video/1887965118287253504/pu/pl/f9Pw6Ro65DTaTCP4.m3u8?tag=12&v=055" type="application/x-mpegURL"><source src="https://video.twimg.com/ext_tw_video/1887965118287253504/pu/vid/avc1/480x270/9H0SqC4PF0rcLKLZ.mp4?tag=12" type="video/mp4"><source src="https://video.twimg.com/ext_tw_video/1887965118287253504/pu/vid/avc1/640x360/2l7NOGQR8_OY2Lw8.mp4?tag=12" type="video/mp4"><source src="https://video.twimg.com/ext_tw_video/1887965118287253504/pu/vid/avc1/1280x720/KeCI4KDj1nC3RlaN.mp4?tag=12" type="video/mp4">Your browser does not support the video tag.</video> ([View Tweet](https://twitter.com/foundmyfitness/status/1887967205461029029))