How to Lose Fat without Losing Muscles?

Conference

How to Lose Fat without Losing Muscles?

Most people go on caloric deficit for losing weight. It often results in losing muscle mass instead of fat. On the other hand, to build muscles you will have to eat more calories than you burn per day. Therefore, learning about smart strategies to create a calorie deficit is necessary to achieve both goals, burning fat and preserving muscles. In this article, we will discuss some tricks to lose fats without losing muscles.

Fuel Yourself with Protein

In order to keep muscles, you will have to make sure you eat well and get the amount of protein required to level your activity. You need to get 0.8 grams of protein per kg of body weight each day. Take your body weight in pounds and multiply it by 0.45. Then, multiply this new number by 1.2 and there you go, the recommended daily protein intake required by your body. You can hire meal prep Dubai services for customized meal plans and healthy food. They allow you to choose protein, meal type, and calories, and deliver it right at your doorstep. It saves you both time and stress.

Cut Fewer Calories

You are supposed to cut calories when you have to lose weight but make sure you cut fewer calories. If cutting calories is making you lose muscles, then you need to stop cutting calories. For females, it is recommended to reduce the calorie intake by 300 to 400 calories and for males, 400 to 600 calories. Figure out what your maintenance calories are and then reduce this amount by 25% approximately.

Perform Strength Training

When it comes to losing fat and maintaining muscles, the type of exercise you select is highly important. If you are doing cardio, it will increase oxygen extraction but it will not change the muscle mass. You are going to lose muscles if cardio is the only way you are trying to lose weight. That is why it is recommended to perform full strength training to build muscle. Unlike cardio exercises such as aerobic, strength training recruits type 2 muscle fiber and helps produce muscle gain by preserving muscle mass. Strength training also triggers production of human growth hormone and testosterone.

Focus on Muscle Recovery

After exercising, you need to spend time recovering as well. It helps you get the most out of each workout session. The most important aspect of recovery is getting enough. The amount of sleep you get impacts whether you are losing fats or muscles.

Watch Your Alcohol Intake

We are not recommending you to stop drinking. However, it is a reminder that excessive alcohol affects muscle building. Too much alcohol can raise your estrogen level and might even mess up with testosterone levels eventually making you lose muscle mass. All your hard work could go down the drain.

Stay Hydrated

Adequate intake of water is another effective way to ensure smooth and swift weight loss without losing muscles. It keeps your body hydrated and adds to strength. It will also automatically support your metabolic process which results in overall improved health and fitness.

Bottom Line

Burning fat without losing muscles requires a smart approach. By using custom meal plan Dubai services and following the above mentioned strategies you can easily achieve this goal.