The Best Way To Lose Weight Without Losing Muscle
The Best Way To Lose Weight Without Losing Muscle
In this article, you will learn about the best way to lose weight without losing muscle. Admit it you are here because you want to reduce “weight”. Well before choosing any weight loss programme it is important for you to understand the concept of healthy weight loss.
Most of us don’t know that our weight in KGS is the sum total of our body fat, muscles, organs etc. Thus commenting on our body weight without considering actual composition is unjust and unwise.
It is healthy to have muscle weight but fat percentage should be in the specific range. This could be easily understood by looking at an athlete’s body he would have higher muscle mass and therefore will fall into the category of an overweight person.
On the other hand, a person whose fat percentage is high, his body will be fatty and bulgy. This higher fat percentage increases the risk towards lifestyle disorder.
Important of weight losing
So, it is important for us to understand that it is fat that is the culprit and not your weight. We should work towards losing body fat and not body weight.
When reducing our weight in KGS it becomes difficult to check whether we are losing body fat or muscles weight.
Muscle loss can lead to increase in fat percentage, weakness, fatigue etc.
Therefore it is essential that we track in terms of body composition.
This is generally seen in the case where people indulge in crash dieting.
It is important for us to understand that our body needs the energy to work, and when deprived of calories, it starts breaking down muscles to work and starts storing fat.
Ways To Lose Fat and Not Muscles
1. Eat protein
Sufficient intake of protein is the most important requirement for maintaining muscle.
This has been proven by various nutritionists that we can lose weight without weight training if we increase our protein intake.
In simple words, losing fat without losing muscle is all about eating enough protein.
2. Progress slowly
Cutting your calories on DAY ONE will be very easy. However, the last thing you should do is to drop your calories intake to minimal rations.
Incorporating these big changes will help you to lose your weight quickly, but you will be sacrificing your muscles too. Start by dropping 200 calories a week and aim for reducing 1-1.5 kgs a week.
This may be different for each individual, but the objective is same for everyone to reduce weight slowly for long-term success.
3. Don’t over-cardio
Cardio is efficient for reducing weight but it isn’t the only way.
Spending hours on the treadmill is not the right way, if you find you need hours on a treadmill to reduce your weight, then most likely your metabolism is damaged due to improper dieting and excessive cardio.
4. Do high-intensity interval training
Adding one or two HIIT sessions per week can maximize fat loss and boost your body’s natural fat burning metabolism if your diet is on point.
5. Eat
Starving yourself is not the answer. It’s okay to listen to your body needs and allowing it to function as well as it can.
You can’t reduce your weight in a day so, take your time do the right thing and your body will definitely thank you.
In this article, you learned about the best way to lose weight without losing muscle.
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