How to lose fat without losing muscle mass?

Many fitness enthusiasts wonder how to lose fat without losing muscle mass. It boils down to the right kind of diet in the right amount, and ample rest. 

Are you wondering how to lose fat without losing muscle mass? Then this blog is for you. Many fitness enthusiasts are working hard to get in shape but have concerns that they’ll lose muscle as well. To prevent this, you can follow a few eating and fitness guidelines that will help you achieve the desired results. 

Let’s see a few tips to lose fat without losing muscle mass.

• Combine fair amount of cardio with strength training

To lose fat without losing muscle mass, do moderate to high-intensity cardio for at least 150 minutes per week. You could do cycling, running, boxing, playing soccer and basketball, etc. Increase the intensity of your workouts to challenge yourself, burn calories and to effectively build strength. This may involve taking a break before proceeding, to push your muscles to their maximum capacity. Do strength training two to three times per week. This may include a combination of, weightlifting, bodyweight exercises, resistance band exercises, yoga, Pilates, tai chi, etc. Always start with low weight loads and gradually work your way up to heavier weights. This will help avoid injury. Strength training helps prevent muscle loss while increasing muscle mass. Give your muscle groups time to recover. You can aim to target each muscle group a maximum of twice per week. Allow for adequate rest and recovery on alternate days. Either take an entire day off, or opt for light-intensity exercise, such as walking, swimming, or dancing.

• Get eight hours of sound sleep

Proper recovery is just as important as your training especially during the cutting phase. If you do not take proper rest then you will lose muscles. Because sleep is the time when muscles recover, repair and strengthen. Our body secretes growth hormone throughout the day, but it peaks at night when our sleep is deepest. Ensure at least eight hours of sound sleep to lose fat without losing muscle mass.

• Do not starve yourself: Eat a healthy balanced diet

Many people make this mistake while losing weight. They end up starving themselves and hence lose muscles and their health as well. It is important to eat a healthy, balanced diet. Do not overeat, do not undereat. Just the right amount. Include lean proteins like sprouted beans in your diet. Maintain only a moderate deficit of only 500 calories only. 

If you follow these guidelines, then you can lose fat without losing muscle mass. Moreover, drinking enough water is essential for burning off fat from food and drink, as well as stored fat. One of the most important components of any weight loss plan is exercise. Water helps muscles, connective tissues, and joints to move correctly. It also helps the lungs, heart, and other organs to work effectively as they ramp up activity during exercise.

So, the next time you wonder how to stay in shape and maintain a balanced weight, keep the above pointers in mind!

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