How To Lose Body Fat And Preserve Muscle Mass

The ability to burn fat and build muscle comes down directly to your diet and exercise habits. Inside M&F and outdoors, many fitness enthusiasts have achieved these goals simultaneously, serving as anecdotal evidence that body recomposition is possible. Follow these seven tips to burn fat without losing your hard-earned muscle.

Combine Strength With Hypertrophy

Lose Body Fat And Preserve Muscle Mass
Article: How To Lose Body Fat And Preserve Muscle Mass

Pure strength training, such as lifting single, double, or triple weights, is highly dependent on your neural drive, the rate at which you switch from using Type I to Type II muscle fibers, and your ability to drive maximum muscle cell recruitment. While they are extremely beneficial for building public relations within the gym, they do not maximize the proportion of muscle you exercise or maintain during a cutting phase.

Instead, combine both for an intense muscle-building workout. for example, do five heavy reps, rest for 20 seconds, repeat the same weight for 3 reps, rest for 20 seconds, and then do two more reps. You’re still ready to use a really heavyweight, but you made it last for 10 reps. This creates a huge stimulus for the thicker muscles and therefore the “pump.”

Use Slow Aerobic Cardio

Lose Body Fat And Preserve Muscle Mass
Article: How To Lose Body Fat And Preserve Muscle Mass

With fat loss comes cardio training. However, the type of cardio you are doing can keep all your hard-won or destroyed muscle.

Use slow and easy methods of aerobic exercises, such as walking on a treadmill on a slope, a simple bike ride, or a light jog. Keeping a simple rhythm will only use your Type I muscle fibers, which are extremely resistant to fatigue and will promote increased blood circulation to help flush out carboxylic acid and metabolic waste. It also improves your aerobic energy system to support more intense workouts, better recovery between sets, and more tracks to the gym.

Eat More Lean Protein

Eat More Lean Protein

If you want to take care of the maximum amount possible (if not, grow it) during a cutting phase, consume the optimal amount of protein. First, it stimulates your metabolism during the day because protein requires more energy to digest than carbohydrates or fats. Second, it keeps you full to stop overeating.

Finally, it prevents the excessive loss of muscle mass that would occur during a cut. Aim for a minimum of 1g of protein per pound of body weight and get your protein from clean sources like lean meats, nuts, eggs, fish, and quality supplements.

Drink BCAAs

BCAA
Article: How To Lose Body Fat And Preserve Muscle Mass

Branched-chain amino acids are essential amino acids, which means they must come from the diet. Because BCAAs are the building blocks of protein. They are stored within the muscles and can actually be used for energy during exercise. During a cutting phase, they are a great alternative to high-calorie protein powders because they are calorie-free (or bordering on them), which can ensure that you continue to maintain the calorie deficit necessary to urge you slimmer.

Eat Carbs After Your Workout

Eat Carbs After Your Workout

Carbohydrates are not bad. In fact, even during an ambitious incline phase, you continue to need carbs. Especially if you’re still lifting a lot of weight.

After a hypertrophy-fueled workout, your muscle fibers are damaged and your energy stores need to be replenished. Leaving your body on carbohydrates will impair your recovery and lead to increasingly bad workouts. Instead, eat carbohydrates after training. Once your last set is over, your metabolism is high and your insulin sensitivity – your body’s ability to tolerate carbohydrates – is at an all-time high.

Choose starches like rice, baked potatoes, and sweet potatoes to start the recovery process. And fill your body with the energy that needs to function at a high level.

Sleep 8 Hours a Night

Lose Body Fat And Preserve Muscle Mass
Article: How To Lose Body Fat And Preserve Muscle Mass

Especially during a cutting phase, recovery is just as vital as exercise. You’ll need time to let your muscles heal and repair after putting your body through the rigours of calorie restriction and heavy lifting.

While your body secretes somatotropin during the day. It peaks in the dark while you sleep and is also highest when your sleep is deeper. However, skimping on sleep will only affect muscle growth and repair.

Keep only a moderate caloric deficit

Lose Body Fat And Preserve Muscle Mass
Article: How To Lose Body Fat And Preserve Muscle Mass

Intense diets will cause muscle loss regardless of what you are doing. It is too extreme for the body and will not give your body enough nutrients to heal and recover. Worse still, you will also be at risk for health problems and even overtraining.

If you want to cut after a bulking phase and still have the muscle to stand out, start with a moderate deficit of just 500 calories; is the right number to cause fat loss without sacrificing muscle size or strength gains. Track your progress every few weeks within the type of body fat percentage. Girth measurements, and photos to make sure you’re heading in the right direction.

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