Losing Weight Without Losing Muscle Mass
Are there any difference in weight loss and fat loss?
Yes there are lots of differences between the two. It’s just like comparing the two opposite poles of a magnet. It may sound the same but in reality, it’s not.
Let’s discuss the differences between calorie weight loss and hormonal fat loss.
Caloric weight loss
The weight that you lose or the calories that you burn may or may not be felt. If you follow the “eat less, exercise more” model, it may not produce the desired shape that people are after. In fact it can have some side effect like weight gain rebound. I know you are familiar with “yo-yo diet” right? Losing muscle mass when dieting will make you likely to regain the weight you lost but you may end up fatter than before. The caloric weight loss may work to make you smaller quickly but it will not last because almost everyone regains their weight. Maintaining the weight off will be an exhausting and continuous battle against an individual dedication and will power.
Hormonal fat loss
This technique is not just about calories, it also focuses on the hormones. We can put it in a more simple way of describing the technique. All you have to do is to know your HEC (hunger, energy and cravings) and your hormonal metabolism balances for these three. When metabolism is functioning as designed, your hunger will be reduced. Energy will be balanced and your food cravings will be non existent. By putting the focus on the hormonal impacts of exercise, diet and lifestyle, you will have the ability to regulate the calories naturally without putting too much effort or work. The right attack to this is to exercise smarter that will maintain muscle mass and lose fat. With this technique, you will keep the strength of your muscles and maintain your metabolic rate and you will have to stress against your willpower to go back to an unhealthy lifestyle.
Ways of Losing Fat And Maintaining Your Muscle Mass
Here are some of the most effective ways of losing those stubborn fats without losing your muscle mass and muscle strength.
Eat enough protein
Sufficient daily protein intake is one of the most important dietary requirements for muscle maintenance. Losing fat without losing muscle is about eating protein rich foods every day. Studies and researches prove that this is true. Even without a proper weight training routine, more of the weight that your body will lose will be fat and not muscle. Plus, protein helps in muscle repair whenever you are involved in any physical activities, contact sports and other activities that will work your muscles.
Maintaining intensity, strength and weight
This is one of the primary reasons required in maintaining your current strength levels and maintaining muscle mass. Maintaining your current level of strength is what signals the body to maintain muscle mass. If you lose that stimulus, the body will may also lose some muscle tissues. Lifting weights will help enhance your muscles and help in charging your metabolism. Metabolism will convert fat into energy and this energy will strengthen the muscles and helps it repair for any damage experienced during any activity.
Reducing the weight training frequency
Any workout routine that helps in building muscles, increasing strength and other body enhancements may sometimes be too much for your body to handle and it may not recover from it. If your body does not recover properly, it will lead to strength loss. And with loss of strength comes loss of muscle mass. You can prevent this from happening by adjusting your weight training program that will compensate with the recovery that comes with a caloric deficit. This means you need to reduce your turning volume and training frequency or it can be a combination of the two.
Have your pre and post workout nutrition right
Work capacity, recovery, volume tolerance and overall training performance in general will go down as a result of a calorie deficit. The idea and concept of of a pre and post workout nutrition are created to improve the mentioned aspects of training and recovery. Anyone who said that pre and post nutrition is not essential is entirely missing eh point and are pretty clueless.
Don’t reduce too much calories
Too much calorie loss will result in energy loss and metabolic imbalance. This will also result in loss of muscle strength and muscle mass. Check with your personal trainer or physician on how much calorie you need to take and how much you need to burn without losing strength and energy.
Take diet breaks
If you feel like losing yourself from too much dieting, have a cheat day. This doesn’t mean that you’ll go and pig out big time. Just eat the food you crave in small portions or until the craving has subsided. Just take note of how much you have taken in and the ways to burn it. Taking a break will let you feel that you are not depriving yourself of some little and small pleasures.
Avoid too much exercise
Too much of anything is bad. Let your body rest and recover. Putting too much strain on your body can result in injuries that and can lead to depression and make you totally stop the program your are doing.
A change in lifestyle, a healthier diet and exercise will make significant changes in getting your target weight without losing muscle mass and muscle strength. Eat smart, exercise smart and you will be able to achieve the right combination of fat loss and muscle strength.