If you work hard and burn fat without losing muscle, you may have concerns about losing your muscle mass. To prevent this, you can follow some eating and fitness guidelines that will help you achieve the results you want.
In the beginning, you should lose weight safely and effectively to improve fat burning without losing muscle. This is especially important if you want to stay in shape and be physically active.
With the correct method, it is possible to lose fat while preserving muscle mass. This article in hand explains how you can use exercise with an eating plan to burn fat without losing muscle.
What it takes to lose fat
To burn fat, you need to consume fewer calories than you burn each day and exercise regularly. Frequent physical activity helps get rid of fats. If you lose weight without exercising, you are more likely to lose both muscle and fat.
While it is not possible to lose fat in certain areas of the body, you can work to reduce the total percentage of body fat.
Rapid weight loss may contribute to muscle loss. It is better to lose a small percentage of weight every week over a longer period of time, such as a kilogram per week.
How to preserve muscles
Burn Fat Without Losing Muscle – How To Preserve Muscle
To burn fat without losing muscle, you will need to strike a balance between limiting yourself and pushing yourself as far as possible. Everyone will have different results. Listen to your body, adjust your exercise plan and eat accordingly.
Schedule your muscle recovery time
Give yourself time to recover between workouts. This is especially important if you eat fewer calories and do more intense exercise. Get a good night’s sleep, which helps restore your energy levels.
Don’t restrict yourself to an extreme eating plan
Avoid any type of high-risk or restrictive eating plan. It will be difficult to keep up with it in the long run.
Steer clear of any exercise plan that is likely to drain you or cause you injury.
Excessive or rapid pressure may lead to loss of exercise due to fatigue or injury. Remember, rest days are important.
Burn fat without losing muscle
Exercise is another important aspect of burning fat without losing muscle. 2018 research looked at the effect of caloric restriction along with resistance training, endurance, or both types of training in older obese adults.
The researchers found that when individuals followed an eating plan and did some types of exercise, they were able to prevent muscle loss due to caloric restriction. Most eating plans consist of 55 percent carbohydrates, 15 percent protein, and 30 percent fat.
Eat healthy food
Change your eating plan to include healthy proteins and fewer sources of unhealthy fats. In a 2016 review of 20 studies, researchers found that older adults retained thinner mass and lost more fat when consuming a high protein diet.
Here: the best exercises to burn fat quickly
You may need to take a supplement, such as chromium picolinate, which may positively affect weight loss, hunger and blood sugar levels.
Besides taking chromium picolinate, you can do this by:
Eat the correct amounts of macronutrients, such as proteins, fats and carbohydrates.
Control your calorie intake.
Do resistance training.
Before taking any nutritional supplement, it is a good idea to consult your doctor. Some nutritional supplements may interact negatively with certain medications or disease conditions.
Here: The Best Protein Supplements To Amplify Muscle
Follow some of these tips to help you exercise smartly to achieve your goals.
Burn fat without losing muscle – do cardio
To burn fat without losing muscle, do moderate to high-intensity cardio exercises for at least 150 minutes a week. Examples of cardio exercises include:
Increase the intensity of your workouts to challenge yourself and burn calories. In order for your strength-building exercise to be effective, you must push your muscles to their maximum potential. This may include taking a break before continuing.
Do strength training
Doing strength training two to three times per week is good for burning fat without losing muscle. You can add some exercises like:
Body weight exercises
Exercise classes, such as yoga, Pilates, or tai chi, are also good options to burn fat without losing muscle.
Always start lifting low weights with few repetitions. Gradually work your way up to heavier weights or more repetitions. This helps prevent infection.
Strength training also helps you burn fat without losing muscle, it increases muscle mass as well. Make sure your routine is balanced and targets all major muscle groups.
Give muscle groups time to recover. You can target each muscle group a maximum of twice a week. To cut fat, you can also include interval training in your workout plan.
Take time to rest
Allow enough rest to recover. Either you take an entire day off, or opt for low-intensity exercises like walking, swimming, or dancing.