How to lose weight without muscle loss
What impact weight loss?
When people say that they want to lose weight, they really mean they want to be better in their game or look better. to lose weight Three things can affect the shape of the body; Your bones, fat mass, and muscle tissues and we can change the other two if we can not change the bone structure.
Although your goal may be to lose weight, we suggest that you focus on weight loss while maintaining muscles.
because muscle supports your metabolism, frame your body shape, and make exercise easy. Maybe.
The loss of muscle mass can be on a calorie restricted diet, but protein intake may support the retention of muscular tissues.
To lose extra fat, follow our 4 tips to do things right.
This is an easy calculation, less input and more output, however, the reality is not so clear.
To reduce weight, one should create a calorie intake, essentially you burn more calories than consumed.
This can be achieved by increasing the duration and frequency of exercise or by decreasing your calorie intake.
Combine both approaches for best results and targets to balance up to 500 calories a day, resulting in weight loss in the range of 1 to 2 pounds per week.
Eat the right food
When controlling your calorie intake to lose weight it is important that you feed your body properly; So count every calorie.
Eating foods such as sweets, biscuits and alcohol gives your body very little nutrients, instead of eating foods that are rich in nutrients, but not high in sugar and saturated fats.
Aim for lean protein sources (fish, chicken, pulses), complex carbohydrates (oats, wild rice, whole powders) and essential fats (oily fish, nuts, avocado) and do not forget about your 5 days fruits and vegetables.
All things in these foods are the same, very little or no processing has not been made in the making. This means that to help taste and shelf life, some additional materials like salt, sugar and excess fat
Although you should control your caloric intake, maintaining protein intake will help to develop muscles. Target to consume 1-2 grams of protein per day body weight.
You should consume more than 5 small meals/snacks .(breakfast, lunch, night snacks, morning and mid-afternoon) per day. research has shown that optimal protein consumption every 3 hours will be 20- 40g is.
As an example, an 80 kg person who exercises 3 times per week will need about 120 grams per day (weight x 1.5g /kg/bm/ day),
more than 5 meals/snacks will mean 24g protein in each meal, equal to one chicken breast or 4 large eggs for losing weight.
Within the Calorie Consumption section, it was mentioned that you need to create a negative calorie balance to lose weight. There is an easy way to do this, as well as controlling calorie intake through physical activity. Exercise burns calories, that is, if you are more active you do not need to limit calorie intake.
With the aim of combining cardio workout (running, cycling, football) with resistance training (Free Weight, Body Weight), calorie stimulates muscular tissue in the form of a combination of training so the weight loss during muscle development it happens.
Eat healthily, get active and start seeing a new result!