Lose the Extra Fat While Keeping Your Muscle Mass Intact
If you are planning to trim down, then figuring out the secret of preserving muscles while losing fat can be quite tough. But the good news is that it is possible to do so. All that you need to do is to be a little patient and plan in the right way. Losing weight means the number on the scale is lowering.
The total body weight is comprised of fat mass and also lean body mass. The lean body mass is made of muscle mass, bone mass, water mass, tissues, and organs. Therefore, when you lose weight there is a high possibility that you could be losing fat or lean body mass.
Losing body fat while gaining muscles can be a little conflicting at times. It needs somewhat conflicting approaches. The traditional way of losing fat is the deficit in calories versus exercise and diet.
Gaining muscle needs a surplus in calories that helps in the development of new tissues. Muscle and fat are closely linked with each other. It is therefore a little difficult to lose one without impacting the other.
Best Way to Lose Fat
To lose fat, you will have to consume a lesser amount of calories in comparison to the number of calories you burn each day. You will have to exercise regularly. To get rid of fat, frequent physical activity is an absolute must. If you lose weight without any kind of exercise, you will lose both fat and muscles. It is not possible to lose fat in just certain areas of your body. But you will have to work on lowering the overall percentage of fat in the body. It is therefore important to go slowly. If you try to lose weight quickly, it might contribute to muscle mass. It is best to lose a small amount of weight each week for a longer period.
Ways to Maintain Muscles
If you want to keep the muscles while losing fat, it is very important to strike a balance between limiting yourself and also pushing yourself to the maximum. It is important to understand that each person will have a different set of results. Therefore, make sure that you listen to the body and also adjust the workout accordingly. It is also important to prepare a proper eating plan carefully.
To maintain muscles, you will have to follow the steps mentioned below:
Schedule The Time of Recovery
You must give yourself enough time to recover between the workouts. This is all the more true if you are consuming a lesser amount of calories. You should give enough time to yourself between the workouts. You should get plenty of sleep that will help you to get back the energy.
Make Sure That You Do Not Restrict Yourself
Make sure that you do not follow any eating plan that is too drastic or too restrictive. This will be difficult to follow in the long run. It is also important not to over-train. Stay away from all kinds of workout plans that might cause an injury or drain you out completely. If you push yourself too hard, then you might miss out on the workouts due to injury or fatigue. Understand those rest days are important.
Regular Exercise Is Important
A very important aspect of maintaining muscle mass is exercise. Researchers say that the best way to fight obesity is to consumer a restricted amount of calories combined with resistance, endurance, or both types of training for older adults. When individuals follow a proper eating plan and also do a bit of exercise every day, they will be able to prevent the loss of muscles that may be caused due to the restrictions in the calories.
Most of the eating plans consist of about 55% carbohydrates, 30% fat, and 15% protein. More research is being conducted to find out the exercises that are more effective in preventing muscle loss.
Eating Healthy Is Essential
Make sure that you change your eating plan to include healthy proteins and a lesser amount of unhealthy fat sources. Researches prove that older adults have more lean mass and have also lost more fat when they have consumed high protein diets. If you eat healthy foods that help you to stay fit for a longer period, there will be much lesser chances of overeating. Before you start your workout, you should also stay well hydrated and therefore drink plenty of fluids.
You can replace sugary beverages with drinks like coconut water, green tea, fresh vegetable juice, etc. You can also have a light meal that is rich in carbohydrates and easy to digest. Within 45 minutes of finishing a workout, you should eat a meal that contains carbohydrates, protein, and healthy fats.
Including Carbohydrates After A Workout Will Help
Having Carbohydrates after a workout will help in boosting your energy levels. This helps in the process of recovery and also helps in speeding up the process. Carbohydrates also help in the process of recovery and also speeds it up. These carbohydrates also help in replacing glycogen stores that were used for energy at the time of exercise. The carbohydrates that should be eaten after a workout are given below:
- Sweet potatoes
- Whole wheat pasta
- Fresh fruit legumes
- Dark, leafy vegetables
Make Sure That You Consume Enough Proteins
The best proteins that help you to gain lean muscles include:
- Lean meats, such as turkey and chicken
- Low-fat dairy products
- Brown rice
- Protein shakes
Include Healthy Fats In Your Diet
The best healthy fats that can be included in the post-workout meal are:
- Chia seeds
- Nut butter
- Trail mix
- Whole eggs
- Dark chocolate
- Olive and coconut oil
- Fatty fish
We may end up losing a small amount of muscle mass along with the excess amount of fat. You can also manage it with a proper amount of eating and a proper exercise plan. To lose fat, maintain a calorie deficit diet while eating lots and lots of protein, fresh fruits, vegetables, and carbohydrates.
You must set a goal that is real and achievable. Also, keep proper track of your progress for months to come. You can challenge yourself to improve performance and also focus on building strength. Make sure that you are consistent in your approach and also continue to focus on the progress. Make sure that you appreciate the benefits of hard work.