Lose the Fat, Not the Muscle. Learn How to Do It
One of the common questions we are asked at the gym is ‘How to lose weight?’
It’s not exactly the right question to ask, is it? Because weight can constitute fat mass as well as fat-free mass. And you wouldn’t want to lose that essential muscle mass instead of fat while trying to bring down that weight.
Of course, fat is not a complete enemy to you. Your body needs a healthy amount of fat to absorb some vital nutrients and also to keep your body warm. All you need to do is ensure that it is in the right amounts when compared to your muscle mass.
So here, we bring you a few tips that will help you learn how you can retain and increase the muscle mass while shedding the unwanted or excess fat.
Make Your Goal Muscle Building, Not Just Fat Loss!
It’s a quite common rookie mistake. They go for too much of cardio or focus only on circuit training, which are of course important, but should not be the only priority. Dedicate a quality time to exercises that support muscle growth such as compound movements, deadlifts, rows, presses, and squats. The combination of both will ensure that you build muscle while simultaneously losing fat.
Don’t Be Afraid To Consume Protein
Most people fear consuming protein when their goal is fat loss. The only circumstance you should be fearing it is when you are not balancing it with the workouts. And if you follow the aforementioned principle of going for muscle building, you can happily bump up your protein intake. This will ensure that your body will not burn or break-down the muscle tissue for your workouts.
Regulate the Carb Intake
Well, it’s kind of obvious, right? Of course, you need not say a permanent good-bye to carbs but instead take them in limited amounts. And the timing is important as well. It’s recommended to have foods rich in carbs as well as protein and fiber a couple of hours before your workout and immediately after your training session.
Go For HIIT
Instead of spending hours and hours on treadmill, go for the highly effective HIIT that not only helps you burn the fat but also do it in a very quick time. It uses your body fat as a fuel for workouts and hence preserving your muscle mass. But ensure that you don’t do too much of it as it is very taxing on your body. Twice or a maximum of 3 times per week is ideal.
Seek Expert Guidance
Smart choices of diet and exercises for your fat loss goal can be made with the guidance of an expert mind. As everybody is different, based on the body composition (fat and muscle levels), not all exercises or diet works the same way for all. Hence it is recommended to seek the counsel of personal trainer to learn the right approach for your weight management.