Additional details and specifics are covered here: How Much Protein How to lose body fat and maintain muscle Day And now here is the single most important training requirement for anyone who wants to lose fat without losing muscle. Therefore, if you want to get lean, your first objective should be to build lean muscle. Time to start burning it for energy instead of body fat! Remember that the body likes to be at a set point of body fat and will try everything it can to maintain this set point, the main way that the body achieves this is by slowing the metabolism down, or by holding body fat and using muscle tissue, the body is clever and it has evolved over thousands of years, so were not going to trick it into change over night. Shoot for at least a gallon a day, preferably more. Rio medals fall apart. By the same token, to lose fat and not muscle, you must follow a few simple nutrition and exercise principles.
To lose fat but keep the muscle you worked so hard to build, here are a few tips to focus on. A lot of these are similar to the Building Muscle section, with just a few tweaks. This should kaintain done in combination with consistent, intense cardio and weight training sessions, over an week period. FEWER CARBS, MORE PROTEIN. You still have to eat ENOUGH or your body will think you're starving it and start to hoard what it has. This lowers metabolism and slows fat loss. To keep muscle but slowly lose fat, you have to consume plenty loee protein and lower carbs and fat.
Notice I didn't say eliminate carbs or fat. They are both still important components to keeping healthy. It should be spread out loxe 6 meals about every 3 hours. Try to consume a bigger percentage of your carbs in your earlier meals and immediately after training. Do not drastically cut your calories, but reduce them. Also, choose protein sources with a loee percentage of fat, such as egg whites, turkey breast, fish.
This will cause your body to start using more fat for energy instead of carbs, and the extra protein will help prevent much muscle breakdown for energy. Always keep well-hydrated with water. The only exception to this how to lose body fat and maintain muscle is when peaking for a bodybuilding contest, where reducing water intake for a couple days prior to a contest helps in preventing water retention which blurs muscle definition.
Restricting water to lose fat is never a good idea. DO NOT SKIP MEALS. Consistently skipping meals will lower your metabolism and break down muscle. These are two things that you want to avoid when you want to lose fat and keep muscle. CONSIDER CYCLING YOUR CARBS. Being on a low-carb diet for prolonged periods of time will deplete your glycogen stores. At least once a week, eat a high-carb meal consisting of mainly complex carbs.
GET YOUR HEALTHY FATS. Flaxseed Oil, Loe Oil, Evening Abd Oil, and Fish Oils found in fish like salmon. They actually help promote fat loss, maintain muscle, give you energy. Don't completely avoid fat. Fiber in foods such as vegetables, fruits, oatmeal is good for you! It helps in maintaij fat because it fills you up and aids in digestion. Since your body cannot efficiently break it down, it takes more energy calories to process.
So, mantain your broccoli! Your body has depleted its glycogen stores and is ready to absorb as maihtain nutrients as it can. This is time to take in a few more carbs than usual to help in recovery. DO CARDIO ON AN EMPTY STOMACH FIRST THING IN THE MORNING. Nuscle doing a cardiovascular or aerobic type of activity, such as riding a bicycle or walking on a treadmill, anytime will make a difference.
Your body maintaln burn more fat if you do it on an empty stomach. This is because your body is in more of a glycogen-depleted state, so it does not have many carbs to burn first. And since it is an aerobic type of activity, not much muscle should be broken down in the maintxin. And you still want to continue your intense weight-training sessions! This helps maintain your muscle mass, as long as you are consuming enough protein.
CONSUME A NO-CARB OR LOW-CARB PROTEIN DRINK BEFORE BED. This will keep your metabolism stoked and your muscles intact, while you're sleeping. Remember: Muscle is active. Muscle raises your metabolism, which is key in losing fat.
How To Lose Fat Without Losing Muscle (4 Simple Tips)
So you want to lose body fat and keep or gain muscle. Here’s what you need to do: burn more Lose the Fat, Keep the Muscle continued on page two. Losing body fat without losing muscle mass. Find the right workout for burning fat while maintaining lean muscle! I want to lose body fat and gain muscle. Reply;. Feel Better. Your Health Search Engine for Finding Better Medical Information. Web Results. How Can You Preserve Muscle While Cutting? Lose fat maintain muscle - Health 24 7 - Web Results.