When you’re trying to lose weight and excess fat, it’s natural to lose a little muscle mass. To understand why and how this is possible and (more importantly) how to prevent it from happening, you first need to understand an important fact.
Weight Loss and Fat Loss: Not the same thing!
People often say they want to lose weight. This is sort of a dumb statement, because “weight” can be a few different things. For example… water, glycogen, muscle or fat. Hell, you can cut off a leg and you’ll lose “weight” just fine.
There are many key things to do in order to insure muscle preserving when you try and lose weight for a show or any other reason. And important thing as you all know is maintaining a proper and good diet and exercise.
Carefully planning on what foods you should be eating and how much can help you lose fat safely and in a healthful manner. Here now are ways to lose fat WITHOUT losing muscle.
- Eat Enough Protein: When you go on a calorie-restricted diet, make sure that you are still taking in enough protein. A sufficient daily protein intake is the single most important dietary requirement for maintaining muscle. Nutritionally speaking, losing fat without losing muscle is all about eating enough protein every day. Numerous studies have proven this to be true. Whey protein powder, chicken, turkey, lean beef, eggs, and milk will help fuel your muscles and help keep them big, as your muscles feed off of protein to help them grow.
- Aim to lose one to two pounds per week: Safe weight loss is considered losing about one to two pounds per week. Losing weight faster increases your risk for muscle mass loss. Loosing one to two pounds per week results from cutting out about 500 calories daily. Do not cut out more than this.
- Maintain Strength/Weights on bar/Workout Intensity: And now here is the “single most important training requirement” for anyone who wants to lose fat without losing muscle. Simply put, the primary training stimulus required for maintaining muscle is maintaining your current levels of strength. The insanely stupid myth of lifting heavier weights to build muscle but then lifting lighter weights (for higher reps) when you want to lose fat.Remember folks, your body is your mind and when you start lifting lighter weights your body will start thinking that it only needs to lift only lighter weights now and all the big muscles which you built to lift heavy is no longer needed now so lets start burning their energy instead of body fat. Yes, this happens so you need to maintain you lifting weights and intensity.
- Increase Cardio Gradually: A lot of people don’t do much if any cardio in the off-season. If you don’t, start with 20 minutes after each weight training session, and increase it 5 minutes a week, and increase it as long as you need to burn the desired amount of fat.
- Cut Carbs At Night: Following a lower carb diet can help you lose weight more quickly and lose more fat compared to low-fat diets or only low calorie diets. This will prevent them from being stored as fat at night when your metabolism slows down.
Best Advice On Loosing Fat