How to Lose Fat without Losing Muscles
If you go on caloric deficit for losing weight by cutting
your calories, you will lose weight from fat as from muscle. This will make
dieting even less attractive than it was before. On the other hand, when you
are on a caloric surplus, you will have to eat more calories than you burn per
day and this requires muscle building. It’s like laying bricks. If you want to
build muscles, you will need more bricks. And then we have the need for
removing bricks for losing weight.
Experts say that you can create a deficit in a different way
by manipulating your body tissues, fats and muscles. In other words, there some
tricks to lose fats without losing all the muscles you have built. Let’s have a
look at them:
Fuel yourself with
protein
In order to keep muscles, you will have to make sure you eat
well and get the amount of protein required to level your activity. The rule of
thumb is to get 0.8 grams of protein per kg of body weight each day.
Take your body weight in pounds and multiply it by 0.45.
Then, multiply this new number by 1.2 and there you go, the recommended daily
protein intake required by your body.
Cut fewer calories
You are supposed to cut calories when you have to lose
weight but make sure you cut fewer calories. If cutting calories is making you
lose muscles, then you need to stop cutting calories.
For females, it is recommended to reduce the calorie intake
by 300 to 400 calories and for males, 400 to 600 calories. Figure out what your
maintenance calories are and then reduce this amount by 25% approximately.
Perform strength
training
When it comes to losing fat and maintaining muscles, the
type of exercise you select is highly important. If you are doing cardio, it
will increase oxygen extraction but it will not change the muscle mass. You are
going to lose muscles if cardio is the only way you are trying to lose weight.
That is why it is recommended to perform full strength
training to build muscle. Unlike cardio exercises such as aerobic, strength
training recruit type 2 muscle fiber and help produce muscle gain by preserving
muscle mass. Strength training also triggers production of human growth hormone
and testosterone but it is for a short period of time only.
Don’t forget carbs
You need to pay attention to the carb intake. A research says that when
you take more carbs than protein, you are able to lose more fat but you don’t
get to lose lean muscle mass.
Focus on muscle
recovery
After exercising, you need to spend time recovering as well.
It helps you get the most out of each workout session. The most important
aspect of recovery is getting enough. The amount of sleep you get impacts
whether or not you will be losing fats or muscles. Why? Because sleep alters
your hormone level.
Watch your alcohol
intake
We are not recommending you to stop drinking. However, it is
a reminder that excessive alcohol affects muscle building. Too much alcohol can
raise your estrogen level and might even mess up with testosterone levels
eventually making you lose muscle mass. All your hard work could go down the
drain.
Use your muscles
Yes, you need to use your muscles. Not using them could make
them go to waste. Therefore, start performing some compound exercises such as
pull ups, bench press, squats, deadlifts etc. This won’t just help your muscles
grow but you will be able to lose weight at the same time. Therefore, it’s a
win-win
You could be losing muscles without even knowing. If that’s your case, then stop whatever was harming your muscles. Talk to a nutritionist or maybe a physical therapist to help you come up with the right exercises for losing weight along with keeping/building muscles.