Want to lose weight but still sustain or even gain muscle at the same time? Well, the truth is, this isn’t one of the easiest things, but it is also not impossible. It requires self-discipline and learning the do’s and don’ts when it comes to fitness and nutrition. Read through to learn how you should train and eat if you are looking to lose fat but keep your lean muscle.
If you are going to lose fat and maintain or even gain muscle, you are going to have to focus on two important things: nutrition and fitness.
Nutrition plays a huge role in losing fat and gaining muscle
While exercise is what’s going to help you tone, gain, and sustain muscle, diet plays a very critical role when it comes to both losing fat and gaining muscle. Drew Manning, a New York-based experienced Keto expert says that “one of the major common mistakes people make when trying to lose weight is staying in a caloric deficit for too long.” Restricting your calories doesn’t work because your body has its safety mechanisms that are going to work the other way.
For instance, the enzyme known as lipoprotein lipase slows down your metabolism when you restrict your calories. Thus, more fat is stored as the last safety resort for energy. Again, when this happens, and as Lifetoliveit emphasizes, your body gives up your muscle tissues for energy, so you are going to lose some weight; the wrong weight.
However, it should be noted that while eating enough food is important, eating the right foods is more important. Matt Veigl, a fitness expert and instructor at EveryBodyFights, says that “both the amount and quality of calories consumed are important when trying to get rid of fat and gain muscle.” You have to eat regularly, and this means never going more than 3 hours without eating something healthy.
This, however, doesn’t mean that you eat more calories than you need; what you should do is spread your calories evenly throughout the day. Doing this will increase your metabolism, stop cravings and help keep your blood sugar balanced. You are going to have fewer hunger pangs, more energy, and increased digestion to create the right metabolic environment that will support healthy weight loss and muscle gain. Read more advice on the SLIMTREE guide here
What Your Daily Fitness Diet Should Include
• Essential fatty acids
You absolutely have to have essential fatty acids like Omega 3 and Omega 6 in your diets. These fatty acids stimulate metabolism, increase oxygen uptake, metabolic rates, and boost energy production. Other benefits of the Omega 3’s and 6’s include improving visual, adrenal, nerve, and brain function.
This food group is extremely important when trying to lose fat and gain muscle. However, most muscle and strength trainers are under the illusion that the more protein one eats, the better. This is not exactly true. Ideally, if you are looking to build muscle, you should consume between 1.5g and 1.7g of proteins per kg of body weight.
Some of the best sources of protein are listed in www.LifetoLiveit.com, and they certainly include chicken breast, fish like salmon, swordfish, shrimp, and tuna, lean minced beef, lean minced turkey, lean ham, egg whites.
You need energy for your workouts, and no food group provides more energy output than carbs. However, be sure to choose the right carbs which include whole grain bread and cereals, dried peas and beans, pasta, brown rice, corn, yam, sweet potatoes, pumpkin, et cetera.
Your diets must include a fair share of fruits and vegetables to provide with essential vitamins, minerals, and other nutrients. Some vegetables to consider including in your diets include carrots, lettuce, mushroom, spinach, peas, asparagus, broccoli, tomatoes, celery, cucumber, artichoke, green peppers, among others.
Proper Combination Of Cardio And Weight Training
What kind of physical activity do you think is the best for burning fat and losing weight? If you thought it’s cardio along with weight training, you are not alone. Well, cardio is definitely key when you are trying to lose weight, but as Veigl says, “If you are looking to burn fat without losing muscle, then too much cardio is often counterproductive.”
When the body is trying to adapt to high volumes of cardio, it’ll sacrifice your calorically expensive muscle to keep your caloric expenditure and weight down and also try to keep fats on due to the high metabolic capacity. “Basically, overdoing cardio will make the body sacrifice your muscle in favour of fat,” explains Veigl. On the other hand, according to fitness magazine LifetoLiveit, weight training is crucial if you aim at muscle growth and size.
This, however, doesn’t mean that cardio isn’t important. The secret to being able to lose weight yet maintaining or gaining muscle is finding a happy medium which works right for your body. So what should you do? Incorporate weight training together with the best type of cardio exercise, high-intensity interval training (HIIT) into your workout regimen. HIIT workout is an excellent tool for building muscle and getting lean, which is why most muscle and strength builders use it.
Adding one or two high-intensity interval training sessions every week can not only help you retain and build muscle but help you lose fat as well. It also boosts natural fat-burning processes in the body, especially when your nutrition is on point. Note also that increasing the intensity and tempo of your HIIT has a similar effect.
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