When fat and weight loss is the main goal, a lot of people have concerns that they may lose muscle mass in the process as well. It can happen but with the proper eating and exercise regime, you can minimize muscle loss, maximize fat loss and achieve the desired results.
Naturally, you need to go about safely and carefully when it comes to losing weight if you want to optimize fat loss and muscle retention. This is particularly important if your goal is to improve your fitness level and maintain physical activity.
With the right approach, as suggested in the following tips, you can lose fat but keep muscle mass.
Exercise
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The first step is determining your exercise routine. Extensive research conducted over the last decade suggests that adults who follow a calorie restriction eating plan combined with exercise that includes resistance, endurance, or strength training were able to prevent muscle loss significantly.
To retain the muscle you have but manage to lose fat, it’s necessary to strike a fine balance between constraining yourself and pushing yourself as far as you can take it. Every person is different and unique so there will be different results. It’s important you observe and listen to your body, and adjust your exercise and meals accordingly.
To lose fat and maintain muscle mass, it’s recommended you moderate- to high-intensity cardio two to three times a week, such as cycling, running, tennis, basketball or volleyball. You will need to increase the intensity of your physical activity to challenge yourself and burn more calories. You will also need to build strength and for that, you need to push your muscles to the maximum. This means you’ll need to do strength training two to three times per week as well, and it should combine some weightlifting, bodyweight exercises and resistance band exercises. Additional options are yoga, Pilates, or tai chi.
Make sure you start with lower weights and fewer repetitions. If you gradually work your way up to heavier weights and more repetitions, you’ll be able to avoid injury. Also, you need to allow your muscles to rest and recover so exercise each muscle group twice a week, and to lose fat, include interval training into your routine.
Take supplements
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Taking supplements can help you in your fitness journey in the sense that they can have a beneficial effect on hunger, weight loss, and blood sugar levels. Some supplements can help increase the testosterone levels your body produces. Functional testosterone booster such as D-aspartic acid (DAA) plays a crucial part in creating and releasing different hormones, including testosterone, and Dehydroepiandrosterone (DHEA) is a steroid hormone that has minimal effects until the body turns it into other hormones, such as oestrogen or testosterone. As such, the latter is a common ingredient in testosterone-boosting supplements that help maintain muscle mass.
In addition to supplements, you should also make sure you consume the right amounts of macronutrients, such as proteins, fats, and carbohydrates, manage your calorie intake, and stay consistent in your workouts.
Eat healthily but don’t restrict
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To support your workout journey, you also need to modify your eating plan and include healthy proteins and as fewer unhealthy fat sources as possible. However, avoid diets that are extreme or too restrictive as it’ll be very hard to maintain them long-term.
To maintain and grow your muscles during a cutting phase, the optimal amount of protein is essential. It stimulates your metabolism during the day as protein takes more energy and time to digest than carbs or fat, and it keeps you feeling full so you won’t overeat. It also prevents muscle loss but you need to ensure you consume at least 1g of protein per pound of body weight, and it should come from healthy sources such as fish, lean meats, nuts, eggs and high-quality supplements.
Moreover, don’t eliminate carbs completely. They are still necessary, especially if you’re lifting heavy. After a heavy workout, your muscles are tired and damaged, and your energy reserves are depleted, so if you cut carbs, you’ll starve your body and compromise your recovery. It’s best you eat carbs post-workout as that’s when your insulin sensitivity is at its highest. Choose rice, baked potatoes, and sweet potatoes to provide energy for your body and start the recovery process.
Sleep 8 hours every night
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Recovery is equally important as your physical exercise, particularly during a cutting phase. Even if you’re not training professionally, when your body goes through the stress of calorie restriction and weight training, you need to give your muscles sufficient time to rebuild and recover.
Your body produces growth hormone throughout the day and it peaks during your sleep at night, especially during your deep sleep phase. Not getting enough sleep will only hinder your muscle growth and repair.
In the process of losing excess fat, you might end up losing some amount of your muscle mass, but with a proper nutrition and exercise plan, it can all be managed. To keep losing fat, stay in a calorie deficit but ensure you consume lots of protein balanced with carbs, fresh veggies and fruits. Set realistic goals and keep track of your progress. Improve your performance by challenging yourself and let building your strength be your focus. Stay consistent and you will learn to appreciate your own hard work.
