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Lose Fat without Losing Muscle

How to Lose Fat without Losing Muscle

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What most people mean when they say they want to lose weight is that they want to lose fat. The two things are significantly different and implicit in the question “How to lose fat?” is the bigger question “How to lose fat without losing muscle?”.

When you are trying to reduce weight, your body cannot discriminate between fat and muscle. Which means that even as you burn fat, you may lose muscle too, which you may not want. So then, how to lose fat without losing muscle?

How to lose fat without losing muscle is easier than it seems. A little awareness and thoughtfulness on the diet and exercise fronts is all you need.

1. How to lose fat without losing muscle: The Diet Way

a. Do have enough protein: On the dietary front, the most important thing is to ensure that you meet the recommended daily intake of proteins. How much protein you require depends on factors like body weight, lifestyle, age, gender and medical conditions (pregnancy, for example). That said, between 10 and 15 percent of your total calories should come from protein. Seen in the light of body weight, on an average, a person needs to eat around 0.4 grams of protein per pound of body weight, or one gram per one kilogram.

As to how protein helps you conserve muscle, the explanation lies in the fact that proteins supply essential amino acids which the human body needs for a variety of purposes. If you don’t eat enough protein, your body will start using up your muscles to get them and you will end up losing muscle.

b. Steer clear of crash diets: While eating fewer calories than you burn lies at the heart of any weight loss program, making drastic cuts to your calorie intake will not be in your best interests from a long-time perspective. For one, you will find it harder to sustain the huge caloric deficit after a while. Secondly, the deficit will make your body turn to your muscle mass to keep you alive and warm. Needless to say, you will lose muscle when you only needed to lose fat.

c. Alternate calorie intake: Essentially, this means that you eat more calories on certain days and fewer on the other days, such that you meet your reduced calorie targets. The idea is to practice calorie deficit and lose fat while at the same time feeding your muscles well and maintaining them. Moreover, with this technique you are less likely to digress from your diet plan and more likely to feel satiated and therefore motivated.

2. How to lose fat without losing muscle: The Exercise Way

a. Remember to strength train: Strength training is simply indispensable for anyone wanting to burn fat and not lose muscle. Why? Well, the logic is that your body learns to conserve muscle mass in order to meet the demands made by strength training and burns fat instead. Isn’t this exactly what you want?

And now for what kind of strength training to do. You can concentrate on pressing including overhead press and bench press; pulling including deadlifts, chin-ups and rows; and squatting using low repetitions (say, 5-8 per set) and relatively heavy weights.

b. Don’t go overboard with cardio: It’s good to do cardio for a number of reasons. However, when you only want to burn fat and not lose any muscle, it is helpful to remember that moderation is the key. Fatigue and total exhaustion resulting from an excess of cardio workouts will discourage you from weight workouts and you will not be able to build any muscle.

c. Practice interval training: Far better than an overkill of cardio or a complete abandonment of it is to intersperse less intense workouts between periods of high intensity workouts several times in one training session, say jogging between sprinting or walking between jogging. Interval training is known to have a great number of health benefits and is especially popular for its ability to make you burn fat fast without making you burn out.

So, now you know the secrets to how to lose fat without losing muscle. These easy-to-follow tips are sure to not just help you achieve your weight-loss, or rather fat-loss goals faster, but also to give you a good shape.

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