5 tips to burn fat without losing muscle.
Losing fat without losing muscle does not have to be a major problem if you know the right procedure.
Although this seems to be impossible at first glance, in fact it is not really hard. But in order to understand why and how it is possible, you must first understand one important fact.
Losing weight and losing fat is not the same.
People often declare that they want to lose weight and forever reduce their weight. In many cases, it is really just a stupid thing, because high weight does not always signal a lot of fat in the body.
High volume of water can hide high amounts of water or glycogen in the body, possibly some hidden illness. If you honestly keep a balanced diet and regular training, and you still can not lose weight, something really will not work. It does not have to signal right now and mean something serious. In many cases, this is really just a piece of stuff that prevents you from effectively reducing weight.
Despite many crazy things that you could hear about how to lose weight, there is only one truth - a calorie deficit.
Caloric deficit means you consume less calories than your body really needs. Sufficient amounts of calories are important for performing all tasks during the day (movement, breathing, digestion ...).
If you have a calorie deficit, your body is forced to find an alternative energy source. The most ideal case would be if this source was excess fat in the body. Alternatively, your muscles may also be an alternative source.
Of course, everyone would like the body to take the necessary energy from fat and not from muscle. But the hook is that our body really does not care what we want. The body knows only that in order to survive and function normally it needs energy from anywhere. This place may be fat, muscles or even a combination of both.
If you ask how to ensure that your body burns energy just in the form of fat, there are 5 effective tips.
1. Receive plenty of protein.
Sufficient protein intake is one of the most important conditions for building and maintaining muscle. It's not a lot of portions, nutritional supplements or food quality. Loss of fat without muscle loss is possible only by consuming enough protein a day. So, what is the ideal amount of protein intake? The recommended daily dose is 1 gram of protein per kilogram of body weight. This fact is a great starting point and effective point for most people.
2. Maintain strength / intensity / weight during training.
This is the most important training requirement for anyone who wants to lose fat without losing muscle. Simply put, the primary training stimulus needed to maintain your muscles keeps your current level of strength.
One of the biggest myths is that many people first try to lift mad heavy weight in order to build muscles. But then they choose lower weights and more repetitions. This is one of the worst things you can do if you try to avoid losing your muscles. In fact, try to raise a certain burden and gradually add to it (if possible) and not vice versa. In this way you not only maintain but also build bigger muscles. So the best thing you can do for yourself and your muscles is to keep your strength throughout the training.
3. Reduce the range or frequency of strength training.
Calorie deficit can be understood as a deficit of energy. At first glance it seems fantastic, especially for the loss of any amount of body fat. For training and things associated with it, such as regeneration and performance, the calorie deficit is simply inappropriate. In many cases, caloric deficits often lead first to loss of strength and later to loss of muscle.
In order to lose weight and muscle loss successfully, he / she adjusts his / her training to his / her caloric daily intake. Try to reduce series, repeat or some exercises. You will lower the overall training rate and your body will not require more energy than you can offer.
4. Keep regular and appropriate nutrition before and after training.
The whole concept of good nutrition is practically built to improve the quality of training and regeneration. This means that the food you consume before and after training is extremely important. A well-balanced and nutritious diet with enough nutrients and minerals is key to fat loss and muscle loss.
5. Avoid excessive amounts of cardia.
If you want to avoid muscle loss, cardio exercises have to go straight ahead. Strength training provides the body with a signal to maintain muscle and burn body fat. Cardio or HIIT training reduces recovery of the nervous system and muscle fibers, which is very problematic in terms of muscle maintenance.
Goodbye to fat, welcome your muscles.
This is the 5 best and most effective tips to help you lose fat while maintaining muscle mass. The first two points are the most important (sufficient protein intake and maintenance of strength). So, if you've ever come to lose some muscle mass or strength in addition to trying to reduce fat, these five tips will surely help you.
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