How to Burn Fat Without Losing Muscle?
In fat burning exercises, muscle is often burned unconsciously. Since weight is lost on the scale, this situation is not taken into consideration at the beginning, but it is realized by the sagging that occurs over time and the imperfect appearance. Burning fat without losing muscle is a serious effort. The more muscle mass we have as a body, the faster our metabolic rate. This is because every movement of our muscles leads to energy consumption in the body. Therefore, it is very important to try to keep our muscle loss to a minimum while losing weight. In short, if our muscles remain high, we will burn more fortunes.
Building muscle is not as easy as you think. With the best nutrition and best training, an athlete can take a maximum of 750 grams of muscle per month. But there is no upper limit of lubrication. Important information.
We have prepared the information for you to burn fat without losing muscle:
Do not forget to take 1 gram of protein per kilogram, even on days when you are poorly fed and cannot go to sports. If you weigh 80 kilos, you should take 80 grams of protein. I mentioned that this value is the lowest value. If you really want to get efficiency, you should consume more than 1.5 grams of protein per kilogram (some sources recommend 2 grams per kilogram)
Be sure to consume a protein mixture or a meal containing protein after training. This is due to the repair and construction of damaged muscle fibers after training. So our main rule to protect and configure muscle is protein uptake. Protein intake is essential for losing weight without losing muscle .
Do not reset your carbohydrate consumption. Research shows that male athletes taking less than 150 grams of carbohydrates per day may cause muscle loss . There are 25 grams of carbohydrates in 100 grams of cooked rice for your sample. But excessive carbohydrate intake will trigger insulin, which is something we don't want. So we should prefer complex carbohydrates (vegetables, whole wheat bread, etc.) to burn fat without losing muscle .
There is an inverse relationship between increasing power and decreasing fat. Lean muscle mass increases as our strength increases. Therefore, do not forget to increase the weights of the movements you work from week to week month to month. Try to increase weights, even if small, in each training session. The higher the muscle content, the more fat will be burned.
Review your rest periods after bodybuilding and fitness workouts. Most over-training results in muscle destruction. A good weight training should be between 40-50min and should not exceed this period, and 60 seconds between sets should be waited with the experience from myself and my environment. At the end of the program at least 24 to 72 hours to rest the muscles is required. Remember that muscle grows while relaxing. If you do long exercises every day and spend a lot of effort and cannot feed on a regular basis, you lose weight but some of it will be intentionally…
Sleep at least 7 hours a day. Make early sleep a habit. Sleeping less makes it difficult to lose weight.
Check your stress. Stress is a psychological condition that really has great effects on the body and can very easily lead to muscle destruction. In this logic, doing sports will discharge our stress, even if we feel psychologically bad, we should not pass the sport empty.
During weight loss periods, do not enter heavy diets. This slows down your metabolism, which is not desirable. After a few weeks of transition, start your diet program in full. Follow a diet without torturing yourself. For a diet program to burn fat without losing muscle: The Low Carb Diet Program
Use glutamine and BCAA . These amino acids, which are supplement types, resist the burning of muscles while feeding. I strongly recommend the use of BCAA, especially for those who are involved in heavy cardio studies (absolutely necessary to prevent muscle loss;
Of course, fat burning is not without cardio. However, we must pay attention to our heart rate in cardiovascular and should not be too high values. The reason is that the effort exerted too much is ultimately a negative effect on the muscles. For example, if you worked 40 minutes of weight on a 40-minute cardio, you probably burn fat with the muscle. Therefore, do not consciously do long-term cardio exercises. 40min weight + 20min interval cardio will be more than enough with good nutrition.
Using L carnitine , which helps in burning fat, will be quite a lot for you at this stage. Use it if you can (athletes performing L-Carnitine-supported cardio programs burned more fat than athletes without l-carnitine)
Definitely don't do carbohydrate intake in the evening and night. If you do, the secretion of GH (growth hormone) at night will be reduced. Remember, the more GH secreted, the easier you build muscle and the easier you burn fat.
Frequent meals help you lose weight. Eat regularly as main and snacks, do not leave the body hungry.
Do not neglect the leg should work. To increase our natural testosterone level, you should do leg training. The more active the hormones work, the easier the body will become.
I suggest you read these articles on the subject.
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