5 tips to follow to lose your fat, not muscle
During the process of weight loss, it is unfortunate that the weight you will be shedding will include both body fat as well as muscles. But a successful weight loss should preserve your muscles as much as possible and get rid of as much body fat as possible.
Our muscles are playing a vital role so losing fat as they contain mitochondria the powerhouses of energy that burn fat.
And fat loss being the healthiest way to lose weight, you need to focus on preserving your muscle mass. Follow the muscle gain diet plan 7 days to not only lose weight but also shed that unwanted fat while preserving your beautiful muscles:
Looking to get in shape but not making any progress? These ideas should help you rid yourself of troublesome fat.
1. Follow a well-designed strength training program
A well-structured weight training regimen is important for maintaining muscle mass while shedding unwanted fat.
If you lift the same amount of weight for the next two decades, your body will find no reason to build extra muscles. But if you slowly increase the weights you lift, you will find that your body will start building more muscles. Thus, the plan is to offer your body a reason to build and maintain your muscle mass.
2. Include some cardio:
One benefit of visceral fat is easily affected by cardio exercise. Try to add frequent cardio workouts, whatever takes you’re fancy in the gym or outside, and the pounds will melt away.
Aerobic exercise is very effective for fat reduction and health improvement and should be part of anyone’s regime when trying to lose fat.
Regular workouts such as dancing and running, in particular, are also very effective at engaging the core and a variety of other muscles which help keep you toned and will decrease the appearance of fat.
3. Stay Hydrated
Drink lots of water: Most of the time our bodies confuse dehydration for hunger, foods do provide for a form of fluid for hydration, but you should be aiming for 80 percent of your water intake to be from drinks.
Particularly when exercising, it is important to make sure all fluid lost through sweat is replaced to keep your body functioning properly.
In this way will help your body process food into energy more efficiently and curb lack of food, keeping you away from the cupboards.
Alcohol: As alcohol is a depressant it suppresses the central nervous system which in turn slows down metabolism.
Studies have found that consuming alcohol caused food to be processed much more slowly and more fat was stored, than those abstaining from alcohol.
Not to mention how calorie-rich alcohol is, and how after a couple of drinks we all fancy munch on some of our favorite fast foods. Instead, try keeping clear of alcohol for some time and your waistline will be very grateful.
4. Sleep
You take proper sleep then you will get endless benefits, and let’s face it no one likes getting up early in the morning, so ensure you’ve got enough’s and you will soon see the results on your fat loss.
The University of Chicago found that those who had 4 hours of sleep were less able to process carbs because of increased insulin and stress hormone cortisol. This metabolic malfunctioning is then accompanied by a decreased level of will-power to make good choices and avoid the unhealthy snack.
Aim for around 8 hours per night to keep your metabolism ticking and ensure your mind is clear and stress-free to avoid those tasty snacks and opt for some fruit instead.
5. Get The Diet Right
Take fad diets and quick-fix solutions offer an easy alternative to changing your diet and keeping to healthy eating.
However, these all diets are usually indefensible and ultimately put you right back to square one. Instead, follow these four simple tips which can help avoid the yoyo effect found when following fat loss crazes.
Cut off sugar:
Carbs are any person’s weight loss enemy and it is advised when trying to cut your fat, it is best to stay away from carbs. As we know the body uses carbohydrates for energy, as they are most easily broken down, and when tired the body will turn to its fat stores.
Even though not best to completely cut carbs, since when you start eating them again you may pile the pounds back on, limiting your carb intake is ideal to cut the fatback. Put to one side your carb sources to rice, oats, and fruit and veg, as these are generally considered as the healthier carbs. High sugary and starchy carbs like cakes, potatoes, sweets and so on should be avoided when trying to lose fat.
Eat fiber:
Fibre is not only useful for the efficient process of the digestive system but can be very useful in cutting fats. Viscous fibers will bind water in the gut, causing the more efficient absorption of nutrients, keeping you fuller for longer.
Eating an extra 14g of fiber per day can result in a 10 percent calorie decrease in appetite and weight loss. Add this useful diet in your daily routine like legumes, vegetables, fruits packed with helpful fiber, helping strip that fat.
