How to Lose Fat without Losing Muscle

July 29, 2020

If you’re working out and trying hard to get into shape you want to lose fat, but you’re trying to avoid losing that hard earned muscle. Physical activity helps you get rid of fat, but don’t get tricked into thinking that any physical activity will be optimal in losing fat and gaining muscle. To prevent losing muscle, while still successfully losing fat keep reading for some of our favorite tips!

Go slowly.

Losing weight very quickly can be attributed to water weight or muscle loss. It’s much healthier to lose a small amount of weight each week over a longer period of time.

Schedule recovery time.

Allow time for your body to recover between workouts.

This helps your muscle restore day to day. Stretch, roll out your muscles, and get plenty of sleep and rest.

DON’T restrict.

Any type of diet or eating plan that is too drastic or restrictive can be harmful. It’s hard to keep up with larm term and the benefits do not outweigh the possible detrimental effects.

Exercise and eating healthy.

Exercise is obviously the most important aspect of maintaining muscle mass and losing fat. When you follow a healthy eating

plan and do some type of exercise you are able to prevent muscle loss due to calorie restriction. Eating plans should consist of 55 percent carbohydrates, 15 percent protein, and 30 percent fat. Change your eating to include healthy proteins with fewer unhealthy fat sources. Cardio is one of the best forms of exercise to promote fat loss, while resistance training is the best way to promote muscle gain.

Cardio can include exercises such as cycling, running, boxing, soccer, basketball, or volleyball. To lose fat and gain muscle mass do moderate to high-intensity cardio 150 minutes a week, while continuing to strength train two to three times a week. Weight training can include weightlifting, bodyweight.

While it may be a hard balance to find at first, set attainable realistic goals, keep track of your progress over several months, stay consistent, and be sure to appreciate all the hard work that you’ve done!

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