If you work hard to get fit but still want to lose weight, you may be worried that you will be losing muscles instead of fat. To avoid this, you can follow some diet and fitness guidelines that will help you achieve the desired results.
You need to lose weight safely and effectively to promote fat loss and maintain muscle mass. This is especially important if you want to maintain your fitness level, physical activity and overall performance. With the right approach, it is possible to lose fat while maintaining muscle lose. This article explains how you can effectively lose fat without losing muscle using exercise and diet plan.
Things to do to reduce fat
To lose fat, you need to burn fewer calories each day and exercise regularly. Regular physical activity helps reduce fat. If you lose weight without exercise, you are more likely to losing muscles and fat also.
Although it is not possible to reduce fat in certain parts of the body, you can work to reduce your body fat percentage. Walking at a slow pace will lead to fatigue and persistent fatigue after weight loss. It’s best to lose a little bit of weight every week.
Combine strength and inflation
Pure strength training, such as heavy units, doubles, or triathlons, depends largely on your nerve power, the speed at which you use Type I muscle fibers, and your ability to maximize muscle fiber replenishment. Although they are very useful for building PR in the gym, they don’t increase the amount of wear you can wear or maintain.
Instead, combine the two into one intense muscle-building exercise. For example, do five heavy repetitions, rest for 20 seconds, repeat at the same weight for three repetitions, rest for 20 seconds, and then do two more repetitions. You were still able to use a lot of weight, but you kept it up to 10 repetitions. This creates a great stimulation to gain the losing muscles and “pumps” the fat.
Use slow cardio- Helps in losing fat not losing muscles
Cardio training comes with fat loss. However, the type of cartilage you do can protect or destroy your hard-earned muscles. Use simple, slow forms of aerobic exercise, such as walking on a treadmill, easy cycling, or light jogging. Maintaining an easy pace will only use type 1 muscle fibers, which are highly resistant to stress, and improve flow to help eliminate lactic acid and metabolic wastes. It also improves your aerobic power system to allow for more strenuous exercise, better recovery between sets, and better results in the gym.
Eat less protein
If you want to keep more (if not increase) during the cutting phase, then you should consume more and more protein. Firstly, it boosts your metabolism throughout the day because it takes more energy to digest protein than carbohydrates or fats. Second, it keeps you full to avoid overeating.
Ultimately, this prevents most of the muscle damage that occurs during the injury. Get at least 1 gram of protein per pound of body weight, and get your protein from clean sources such as lean meats, nuts, eggs, fish and standard supplements because of not choosing the right supplements you will be losing muscles instead of fat.
With Endura spyke BCAA, Endura bring you BCAAs in an easy-to-consume powdered form, which gets quickly absorbed in your bloodstream and replenishes amino acids in your muscles, post your workouts. Plus, Endura Spyke helps preserve glycogen stores in the body which serve as the primary fuel that your muscles use for producing energy. It can be consumed before or during your heavy workouts to perform them with ease and to get the most out of them.
- Potassium Chloride
- Sodium Chloride
- Artificial Sweetener (INS 955)
- ACIDITY REGULATOR (INS 330,331)
- Vitamins & Minerals,
Directions of Usage :
Take 10 g. of Spyke BCAA in 250 ml. water/juice, shake well in shaker. Take it before & during workouts.
Eat carbohydrates after exercise
Carbohydrates are not bad. In fact, even during the critical phase, you still need carbohydrates, especially if you’re still lifting heavy loads because of less carbs in your diet are losing muscles instead of fat.
After hypertrophic exercise, your muscle fibers are damaged and you need to store your energy. Starving your body for carbohydrates will favor your health and lead to poor exercise. Instead, eat carbohydrates after your workout. Once you finish your final set, your metabolism is high and your insulin sensitivity — your body’s ability to tolerate carbohydrates — is very high. If you want to go for supplements then we recommend you to go for Endura Double Gain, Endura E-Pro Blast Advanced.
Choose starches such as rice, baked potatoes and yams to start the recovery process and fill your body with the energy it needs to perform at the highest level.
Sleeps 8 hours a night
Rebuilding is just as important as your training, especially during the cutting phase. Since you put so much pressure on your body due to calorie deficit and heavy weight, you need time to rebuild and rebuild your losing muscles.
Because your body secretes growth hormone during the day, it increases at night and is more common when you get a good night’s sleep. However, getting less sleep will only make a difference in the growth and repair of your muscles.
When do you talk to a professional?
A registered nutritionist or dietitian can help you adjust your diet and exercise plan to your general goals. Working with a professional can be especially helpful if your meal plan affects your current health condition, or if you have special nutritional needs. It is also useful for those who do not believe in changing their eating habits.
A personal trainer can help you adjust your workout routine to your goals and fitness level. They’ll also make sure you use the right weight and use the right form. As you progress, professionals can continue to design your program in a way that helps you move forward. They will encourage you and hold you accountable. If working with a professional isn’t possible, consider finding a partner who can plan your diet and fitness. You can assist each other succeed if you work together.
While you can lose a small amount of muscle with excess fat, you can help manage it with a proper diet and exercise plan. To support fat loss, eat plenty of protein, carbohydrates, and fresh fruits and vegetables to maintain a low calorie intake.
Set realistic, achievable goals. Track your progress over a few months. Make it a goal to increase your performance and strengthen your body. Be consistent in your vision, and focus on your progress. Make sure you appreciate the benefits of your hard work.
Read our more blogs:-
- Benefits of Whey protein.
- GOOD FATS THAT MUST BE PRESENT IN YOUR MASS GAIN MEAL PLAN.
- RIGHT NUTRITION FOR BETTER FITNESS.
- HOW TO GAIN WEIGHT FOR WOMENS.