Losing fat is often the focus when a lot of people speak about trimming their weight. However, the challenge is that the human body also loses some muscle when there is a calorie deficiency. This can be difficult to attain considering that a caloric deficiency is crucial to losing fat. This implies that you have to burn calories to lose fat.
A senior exercise psychologist stated that you most likely will lose the same amount of muscle and fat when you cut down calories. Hence, dieting loses its attractiveness. The other side of the coin is that muscle building depends on calorie consumption. Here are a few tips that will help you lose fat while maintaining muscles.
CUT FEWER CALORIES
As stated above, you will need to run away from any low-calorie diet if you want to avoid losing muscles. Generally speaking, males need to reduce calories between 400 to 600 calories and females between 300 to 400 calories. The best way to approach this is by finding out what your maintenance calories are. After your discovery, reduce that amount by 25 percent. The number of calories that your body usually depends on to maintain its daily weight is known as your maintenance calories. It is important that you also include factors like exercise when making this calculation. Reducing calorie intake by a small margin will help you lose weight gradually, as well as a fat-free mass amount. Check M fax new domain to learn more.
PRACTICE TOTAL BODY STRENGTH EXERCISES
The form of exercise that you practice daily is also crucial to losing fat and maintaining your muscle mass. Oxygen extraction will often increase during cardiovascular exercises because it works on your aerobic muscle fibers. However, this does not affect muscle mass in any way. It is important to note that if this is the only way you exercise, you may lose muscle mass. Building muscle mass while going through a caloric surplus is commonly achieved through strength training. However, studies indicate that resistance exercises are also crucial for reducing a decline in muscle mass when going through caloric deficits. Studies also show that strength exercises, unlike aerobic training, mainly recruit type 2 muscle fibers. This contributes to gains and preservation of muscle mass. Testosterone and human growth hormones are also triggered in the short-term through strength exercises. These hormones help aid the building and retention of muscles.
BOOST OR MAINTAIN THE INTAKE OF PROTEIN
Protein should not be included in the list of things to cut down on when reducing caloric intake. It is the nutritional stimulus that helps build muscles. It also serves as a stimulus for maintaining muscle mass during a diet. You will often feel fuller for longer after consuming protein because it is the most satiating nutrient. It is also the last nutrient that would be stored as fat in your body. These attributes make protein the best friend of a dieter.
It is important that you give high priority to recovery. Learn to sleep well, as the human body needs rest to regenerate muscles.