how to lose fat without losing muscle

How to lose fat without losing muscle? Quick tips that you can try at home!!

In Exercise, Weight Loss by Any Day Health7 Comments

Healthy living for a better life

Healthy living for a better life is an important aspect in our daily routine. However, with our hectic life we are having trouble to find that exact way of spending a healthy life. There are many things that contribute to improve the quality of living. Out of them good food habits, proper exercising and spending a stress free life are the key factors of spend a happpy and a healthy life.

However, if you don’t follow proper food habits it will cause many adverse effects to your physical health and even mental health. It will even cause problems such as obesity, diabetes and even serious conditions such as heart diseases etc. If we are down with these conditions it will slowly deteriorate our body and it might even lead to untimely death.

Why regular exercising is important?

When we talk about improving the quality of life it is very important to pay attention to our physical health and good stamina.  If you are someone who is suffering from obesity you must be having many doubts about your life. It will be quite embarrassing for you to move among your peer groups and even other subordinates in your office environment.

how to lose fat without losing muscles
how to lose fat without losing muscle

Therefore, isn’t it important to spend some time in improving your physical health and good stamina? It is very important to do regular exercising to live a healthy life.  It will give you a good shape to your body. Furtheremore, it will help to regulate fatty acids and glycerol that get deposited in your body.

What contribute to increase in excessive body weight?

If you are someone who is engaged in many daily activities it will be a cumbersome process maintain a healthy diet. Irregular food patterns will have many adverse effects that will damage the daily metabolism activities in your body. If you are someone who consumes more fast food than the healthy food it will contribute to increase the fatty acids and glycerol in your body. Even though fast food is alright for couple of days it may not be good to practice as a daily habit.

how to lose belly fat without losing muscle?

how to lose body fat without losing muscle
How to lose body fat without losing muscle

Some people say that even if they do regular exercises to control their body weight there are no positive results. Based on the recent studies it was found out that there is no connection with the genetic structure of human being that would contribute to increase our body fat. Therefore, is quite clear that the food we consume contribute to increase the weight in our body. Therefore, there are many ways that you could easily practice to reduce the body fat without loosing your muscles.

Can you lose fat without losing muscle?

Its quite hard think that we could lose fat without losing the muscles by burning fatty acid and glycerol in your body. You might think it is not possible to do because we can not regulate in which part of our body, weight could be regulated and reduced. However, it is not something that you have to loose hope. Because, there is something known as calorie deficit which can reduce the body fat but not lose your muscles.

What is Caloric deficit?

Caloric deficit is the process where you eat less calories than what is actual required by the body to burn energy to maintain your day today activities by cutting fat not muscle. By means of this way a body weighs somehow find a way to find another energy source to burn the calories instead. Therefore, let’s have a look how we can use calorie deficit to burn body fat without losing ourselves.

Maintain the stamina

Maintain your physical stamina is very important when you are practicing caloric deficit. It is very important to maintain current training that you are going through to maintain your muscles. If you start reducing the regular exercises that you carry on it might lead to lose your muscles.  even though you reduce the intake of food by following a diet plan your body will not lose the signal that you have reduce the normal rate of exercising.  Therefore, It is very important to maintain your physical stamina when you are practicing caloric deficit.

Maintaining your protein levels

how much protein to maintain muscle while losing weight
How much protein to maintain muscle while losing weight

Are you aware of how much protein to maintain muscle while losing weight? It is very important to maintain your protein levels if you are practicing a diet plan to reduce the weight.  Specially if you like to maintain your muscles, your protein levels play a major role in your diet plan. Once your body starts burning fatty acids and glycerol protein levels will maintain your Muscular System. Therefore, while practicing calorie deficit make it a habit to maintain adequate protein levels in your body.

Maintaining a workout plan that you can recover

This is a very important aspect when you are practicing something like caloric deficit. Once you start getting in a protein that is necessary to maintain your muscles it is important to focus on a workout plan that you can tolerate.  if you are someone who is over doing the workout plan it may cause many adverse effects to your body.  Furthermore, it may cause introducing the muscles as well.  Therefore, as a precaution let’s maintain a plan that you could tolerate that lose fat not muscle diet.

lose fat not muscle diet
Lose fat not muscle diet

Adjustments to your workout plan

By adjusting your training volumes, you will be able to maintain a good workout plan while continuing with the calorie deficit. If you are having a workout plan that you are unable to recover during the ideal time then the best thing you can do is to adjust the schedule by lowering the heavy schedule in to a neutral state that you could tolerate. But if you are already practicing the caloric deficit then the best thing you could do is adjust the training volumes within two weeks in to a level that you can manage. However, it is something that you have to do with caution. It is best to reduce the training volumes before caloric deficit.

Avoid unnecessary calorie reductions

There are many ways that you could practice caloric deficit.  you can practice in a medium, moderate or in a large quantity.  However, to maintain the rhythm it is said that you should practice a moderate way caloric deficit. Therefore, you will not have to unnecessarily reduce the intake of carbohydrates in your body.  if you repeat slow down the intake of carbohydrates it will cause to lose your muscles while losing your body fat. However, if you are a beginner in this program it is very important to start with a medium scale of Caloric deficit in order to reduce the body fat but not your muscles.

With this process you can eat carbohydrates more on one day and also you can eat less carbohydrates on another day.  However, it is very important to know even though you eat carbohydrates in such a way high intake of proteins every day is a must.

Give a break to your diet plan

Practicing something like caloric deficit is very hard for an individual who has not tried it before.  To be honest caloric deficit is a quite hard process to practice daily for anyone even though you are used to a serious workout schedule. You can take diet break for at least one to two weeks in between a caloric deficit.  This will help you to get out of this meal plan and practice normal daily eating pattern that you used to have before. This will help you to maintain your strength while reducing fat without losing your muscles.

cardio without losing muscle
Cardio without losing muscle

Cardio without losing muscle

Maintaining low cardio levels is very important when you practicing caloric deficit. High levels of exercising will cause you to loose the muscles once you start reducing weight. Therefore, everything has to be maintained in a moderate level and practiced throughout to avoid unnecessary risk. Then the signal s that the body receive will only focus on the excessive body fat but not the reduction in muscles.

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