It means you are losing fat, and inches while preserving and building your A 3 Step Program for How to Lose Fat While Building Muscle. To lose fat and gain lean. How To Lose Fat Without Losing Muscle: Burn Fat, the first step of any muscle-preserving diet is always losing muscle while trying to lose fat continues. Lose fat, preserve muscle: Weight training beats cardio for older but preserving muscle – while losing fat while loss of muscle was associated with reduced.
In this article, you will learn the best approach to losing fat while preserving and gaining lean muscle mass. From a physiological and mathematical standpoint, it seems nearly impossible. So if you wanted to put on one pound of muscle in 2 weeks, you would need to consume an additional calories per day. However, in order to lose one pound of fat, you need to create a deficit of 3, calories. So to lose a pound of fat in 2 weeks, you would need to burn an additional calories per day.
Do you see why this seems extremely difficult and confusing? Whether your primary goal is to lose fat or to gain lean muscle, both will occur simultaneously if you are eating the right diet with the correct portions that consists of high protein, complex carbohydrates, healthy fats, and avoiding sugar.
Most studies, if not all, prove that consistent resistance training will result in fat loss as well as an increase in lean muscle mass. You will know if you are losing fat and gaining lean muscle by the clothing test: Most people tend to obsess about the number on the scale, checking it daily to see if there is any decrease, then are disappointed and frustrated when the number seems to say the same week after week. As a personal trainer, I tell my clients to weigh themselves just once per week to start.
It can become mentally exhausting when the number on the scale does not decrease. You should only begin to worry if your clothes are starting not to fit and getting tighter. This is a clear indicator you are doing something wrong. It means you are losing fat, and inches while preserving and building your lean muscle which will give a toned, firm physique.
This entails heavy weights and low repetitions. For example, 4 sets of repetitions. These workouts should include exercises for every muscle group, little to no rest in between exercises, alternate muscle groups and be of lighter weight with more repetitions. Each week, change the exercises for each muscle group to keep your body guessing.
An example of what that would look like is:. The purpose of these total-body circuits is to stimulate the release of human growth hormone as well as burn a ton of calories for fuel. Human growth hormone is needed for proper metabolism helps break down fat into energy and to use protein to build muscle. Walking and easy cycling would be good examples. However, keep in mind that the exercise component to fat loss is only half of the equation or even less than that depending on which expert you talk to.
The bigger guy in this equation is diet. To determine the number of total calories needed per day, take your body weight in pounds and multiply by For example, lbs.
This may seem high, but keep in mind that if you are consistent with your training and giving it all you got in each workout, you will need this many calories to build muscle. If you do not each enough, you will lose fat, but you will also lose muscle which will make you look flabby and definitely not toned. To determine the amount of protein you should consume, you should aim for 1 to 1. Lean body mass refers to your body weight minus the fat. For example, a lean lb.
To look and feel your best, aim for lean protein sources such as organic chicken, white fish, turkey, etc. This should be divided up into meals per day so that you are having roughly the same amount of protein at each meal. So there you have it, how to lose fat while building lean body mass. Keep in mind that the number on the scale may not move in either direction, but as long as inches are decreasing, you have nothing to worry about.
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