A common goal for an individual when they begin training, is weight loss. People want to look and feel the best they can in their own skin. This goal may concern individuals that believe losing body fat loses some of the hard-earned muscle in exchange.
Fear not, you can indeed drop a few pounds while preserving, as well as gaining muscle mass. This concern can be avoided by following a few dietary and fitness principles that will assist you in achieving the desired results.
To maximize fat loss and muscle maintenance, you must lose weight in a safe and effective manner. This is especially crucial if you wish to maintain your level of fitness, regular exercise, and overall function.
Where to Start with Weight Loss:
One important factor of fat loss is to focus on how you are eating in relation to the amount of physical activity you are receiving. It is important to consult with a nutritionist or a health professional if you are interested in better understanding the number of calories your body demands.
Consuming an appropriate amount of calories after considering your health goals. You can begin on a path of cutting back on calories all while burning more during fitness activities. Always remember that dropping fat at a steady rate is the safest option, if losing weight occurs too rapidly then muscle mass may be lost as well.
Maintain That Muscle:
Now to maintain muscle mass, you’ll need to create a balance between restraining yourself and pushing yourself as hard as you can to preserve your muscle while shedding fat.
There are many types of training involved in preserving muscle while minimizing body fat. Cardio is a crucial component for weight loss but it depends on the kinds of cardio being performed that determines how much muscle can be preserved. Instead of performing high intensity and long duration cardio exercises, try slow and simple cardiovascular exercises, such as incline treadmill walking, an easy bike ride, or a light jog.
Slow aerobic activities preserve muscle while enhancing your aerobic energy system. This allows you to do more intense workouts and recover faster between sets. It also helps you achieve greater gym outcomes during strength training.
A Few Dieting Tips:
Try establishing an appropriate amount of protein into your diet. Don’t supplement other important food groups for only protein. Assure that you are receiving enough. Protein takes more energy to break down than carbs or fat. Protein stimulates your metabolism throughout the day. It prevents overeating by keeping you full and satisfied. Lastly, it inhibits you from losing too much muscle mass after adhering to a strict diet plan. Some of the most common and clean protein sources include: lean meats, nuts, eggs, fish, and other quality supplements.
Any dietary plan that is excessively strict or extreme should be avoided. A diet should be one that you can easily manage. Track your progress regarding body-fat percentage and circumference measurements every few weeks.
Don’t Ignore Recovery:
You need time to let your muscles recuperate and repair after putting your body through the changes of calorie restriction and lifting heavy weights during training.
Assure that you are receiving at least 7-9 hours of sleep each night because sleep deprivation can stifle muscle growth and repair. Sleeping will improve energy stores and one should avoid compromising this aspect of their life.
Fueling your body with nutrient-rich foods, plenty of necessary fluids combined with sleep will allow your body to be in good shape when physical exercise rolls around.
Consider all of the above information if preserving your muscle while losing body fat is a concern for you. Sticking with your physical activity and intensity regimen while considering cardio and a dietary plan can help you achieve preservation of muscle while seeing satisfactory results.