Weight loss is one thing, but if it does not come at the cost of muscle loss. So it is surprising - while maintaining the muscle mass is it really possible to get the fat loss? Surprisingly, the answer is yes - but it includes a smart approach to fitness and nutrition. I recoomended use a professional trainer www.tashinahill.com to achieve the goal.
A lot of time, when people lose weight, they get into the air with very little muscles compared to starting. Why? Weight loss requires an energy (calorie) deficit and requires energy surplus to build muscle.
To apply the calorie deficit, you should either burn fewer calories or burn more calories through exercise or combine both. However, it is necessary to eat less to lose total body mass.
This calorie loss is counter-productive for muscle building at the same time. What is more - if someone is prohibiting carbohydrate - fat (as in ketone) and protein will be used for energy, hence the muscle will not be available for repair and development.
So, how can you achieve both goals? These six science-supported strategies will be helpful.
1.Do not restrict too much
Rigorous change in calories will not only break your workout efforts but ultimately slow down your metabolism, due to partial loss of muscles that reduce your body weight.
And because the muscle is the biggest determinant of your metabolic rate, it can explain the lack of muscles to a great extent that why so many people struggle to lose weight after losing it.
To prevent this, your diet should never be immersed in your ‘basal’ metabolic needs, which is the minimum number of calories your body uses to function properly on all its systems.
There are online tools that can help you calculate your basal metabolic rate (BMR). While their accuracy is debatable, they will give you the basic understanding.
2. Protein is important
Protein needs are based on age, activity, sex and breastfeeding or pregnancy. However, most officers recommend weight of 0.75-0.84 kg for body weight, but many people increase it to 1 gram per kilogram to keep things simple.
For example, if you weigh 75 kg, then you will need about 75 grams of protein per day. But, to conserve lean muscle tissue, adjusting the intake of a little protein is an important piece of the puzzle.
“Dr Jackson Fyfe from the School of Exercise and Nutrition Sciences at Deakin University says,” Getting body weight of approximately 1.3-1.6 grams per kilogram of wheat, or at least 20 grams of protein intake in every meal and breakfast all day”.
“Consuming a small amount of protein required to meet your energy needs will ensure that you have extra to maintain or even build muscle.”
So for the same 75 kg person, it is consumed in about 90 g - 120 grams of protein per day. This can be achieved by adding proteins rich foods as part of a calorie-controlled diet plan,such as some eggs (12 grams protein), a cheese sandwich (35 grams protein), milk glass (10 grams of protein) , Two fist nuts (12 g protein), 1 cup of Greek curd, and 150 grams steak (40 grams of protein). It is very easy to do.
3. Focus on strength
On the top of adjusting dietary protein intake, perform regular resistance-type exercises (such as push-up, squat, lungs, or weight lifting), will help burn calories two to three times a week, but existing muscle tone more important help to maintain and build more muscle.
4. High vs low
For the fat loss side of things, balance your strength training with cardio-type activity to help you burn body fat and calories. However, keeping your cardio session short and sweet is best.
“It is best to reduce the total amount of endurance training (i.e. duration and frequency),” says adds Fyfe.
If you are going to do cardio training, then focus on High-Intensity Interval Training (HIIT). This type of cardio consists of small explosions of intense exercise with the temporary rest period. These exercises will maximize exercise after burning fat.
5.Have a break
After the workout, muscles need time to repair and grow. Neglecting to give enough time to recover your muscles means they will not be big or strong. There is a good rule of thumb for at least 48 hours between sessions.
6. Switch it Up
Over time, your body is used for some exercises and movements, this is the reason why it is important to combine it to get consistent benefits and it helps in pushing you before the training plateau.
The speed at which you move, modify the rest period, or recruit groups of different muscles, such as switching from compound movements (such as bicep curls) to compound movements (such as squid with biceps curls).
