7 Tips on how to burn body fat without losing muscle

Have you tried Get rid of fat without To lose the hard-acquired muscle? It is not easy but it. All you have to do Align your diet and training with your fitness goal. There are too many mistakes you can make through ignorance. Learn in this article 7 tips with which you can say goodbye to fat and wilkommen only muscle mass.

1. Don’t forget to take enough protein

When losing fat and maintaining muscle, it is very important to ensure adequate protein intake. Protein is one of the most important nutrients and is important for fat burning for several reasons [15]:

  1. Change your hormone levels – Proteins increase the level of "satiety" –Hormones like GLP-1, YY-peptide and cholesystokinin and at the same time lower the level of Grelin, a hormone of hunger.
  2. has a higher thermal effect -After meal, part of the calories used to process food, this phenomenon is called thermal effect. Proteins have it higher than fats or carbohydrates. About 20-30% of calories from protein are burned during digestion and protein metabolism.
  3. You burn more calories – higher thermal effect and other factors cause higher protein intake to speed up metabolism throughout the day and even during sleep. Several studies have shown that higher protein intake is the reason we burn 80-100 calories a day.

Research suggests that protein 30% of calorie intake should make up in weight loss. This is confirmed by the results of a study with overweight men. With 25% of protein calories, the obsessive thoughts were with food Decreased by 60% and the desire for evening naps reduced by 50%. Participants in another study increased their protein intake to 30%. According to the results, they consumed 441 fewer calories per day and lost 5 kg in 12 weeks. Are you interested in the research results and Want to get a better idea of the percentage of protein in grams? If you play 2.000 calories, 30% of that is about 150 grams of protein. You can easily calculate the appropriate protein content by calculating your daily caloric intake multiply by 0.075. [3]

Protein intake is important not only during the day, our digestive system works at night and you need to Prevent hunger and cramps, to maintain muscle. Eliminating hunger at night, for example, by taking a slowly digestible protein like Casein . It is characterized by low in carbohydrates, high in protein and calcium, needed to produce melatonin, which promotes sleep. The organism uses it as energy, so you don’t have to worry about storing it as fat in the body. [2] Do you want to know more about the less known protein source? Read our article – Casein proteins and everything you need to know about them.

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2. Watch out for a radical reduction in calories

It may be useful to greatly reduce calorie intake in order to achieve fat reduction, but this way would lead you completely different. The Impact diet is on the verge of a hunger strike, and a lack of energy from the diet will cause the body to energy from muscle tissue Relates. In addition to Muscle splitting will significantly reduces the absorption of vitamins and other nutrients, resulting in poor muscle recovery after exercise. A strong reduction in calories provides for hunger pangs, you become impatient and have constant Thoughts of food. Hunger is not the only problem that comes with a sudden and sharp reduction in daily calorie intake. Common manifestations of fast diets Are also [1] [3] [4] :

  • loss from metabolism
  • Poor sleep quality
  • lethargy, fatigue
  • Water retention
  • Decreased libido and reproductive functions

If you are reducing caloric intake, it is important to, that your body does not suffer a shock. Start cutting calories at a steady rate. It is advisable to only 200-500 calories from your daily intake absorb. [1]

3. Keep the drinking regime

Liquids can reduce hunger pangs, Your stomach is fuller, which prolongs the feeling of satiety. A 2014 survey found that drinking 0.5 liters of water about 30 minutes before breakfast, lunch and dinner reduces hunger and therefore overall weight. Through a sufficient Fluid intake, among other things, leaches harmful substances from the body, the support kidney function and the Digestive system restored. Sufficient fluid intake is also important for the Metabolism of fats and carbohydrates. The fat digestion process is considered Lipolysis denotes. In the first stage, water molecules act on triglycerides, which break down into glycerol and fatty acids. Another reason for replenishing fluids for athletes and active people is their influence on the Cartilage functionality and mobility. In addition, they are important for proper functioning of the lungs, heart and other organs and reduce fatigue and muscle cramps. [5]

Try to increase fluid intake during the day and look for easy solutions? [6]

  • Carry a bottle of water with you and refill it regularly
  • Always have a glass full of water on your work desk
  • A glass of water you always have by the bed in the event you need to drink at night
  • Drink a glass of water instead of a glass of sweet drink
  • Make an effort to drink more than 6 glasses of water a day

4. Do not overdo it with cardio training

Have you decided to add more running or cycling into your workout plan? A greater emphasis on cardio can trigger a number of responses that the preservation of muscle mass will cause. More cardio means shorter recovery time, and so it can very easily happen that your body does not eat enough Chances has, to recover. As a result, it begins to lose strength and Lectivity to stagnate, which is associated with the ability to build muscle mass and maintain it while reducing fat. A strong addition of cardio training also leads to overtraining, injuries, fatigue and mood swings. Running is an appropriate activity in sufficient amount, but too much running increases cortisol levels, which negatively affects immunity. Frequent elevated levels of cortisol also affect the loss of fat and muscle mass from. [4] [7] [8] Do you consider overtraining a myth or would you like to learn more about it? Read our article- Overtraining – fact or myth?

It is difficult to define how much cardio is too much, as this depends on several factors, such as. B. its frequency, intensity or length. Walking may be an appropriate activity for fat reduction while maintaining muscle mass. A 30- to 90-minute walk Helps you burn fat without significantly interfering with your body’s recovery process.. [4]

5. Be careful with carbohydrates

Adequate reduction in fat deposition and muscle retention is achieved by the Carbohydrate ratio influenced in food. Excess carbohydrate doses transform them into fat and leave it in the body, a strong reduction of carbohydrate intake but is also not the right solution. An inadequate Carbohydrate intake is not required to reduce weight. This can lead to uneven muscle gain and lead to a reduction in training performance. Research from 2003 confirmed the effect of carbohydrates on fat loss and muscle retention. Participants followed a 10-week schedule in which they consumed 1.Consumed 700 calories per day. They were divided into two groups, the first having a ratio of carbohydrates to proteins was 1.4: 1, for example would be 125 g protein 171 g carbohydrates. The second group consumed 3.5 times more carbohydrates than protein and thus approximately 437.5 g of carbohydrates per 125 g of protein. The results showed, that the 1.4: 1 group lost more fat and less muscle mass than the 3.5: 1 group. [8]

You can also achieve the desired effect by taking an use less complicated ratio. The ideal ratio of carbohydrates to proteins for muscle retention and fat loss is 2: 1. At a daily dose of 125 g of protein, for example, this is 250 g of carbohydrates. In certain cases, the timing of carbohydrates is also important, preferably for athletes and people with high training requirements, and it does not have a great impact on the average person. Determining the ideal time to support fat burning is difficult, as the Results of the studies are too different. During the day, it is important to consume carbohydrates in the morning to provide energy for daily activities and after training to replenish energy and nutrients. The most important factor is the source of carbohydrates, so prefer complex carbohydrates, which include fiber, such as oatmeal, for example. Total carbohydrate intake is more important than exactly when you eat them (it does not apply if you are preparing for a competition). If you consume carbohydrates in moderation, you don’t have to worry about when to take them.. [8] [2] [14] Think about an ideal breakfast ,in order to Carbohydrates and proteins to supplement for optimal functioning? This healthy combination contains instant oatmeal porridge in which you take about 15 g of protein and 53 g of carbohydrates.

6. Do not forget about amino fatty acids

Branched Chain Amino Acids are useful to maintain muscle mass and break down fat. BCAA is an abbreviation that stands for three essential Amino acids stands – leucine, isoleucine and valine, which Basic building blocks of muscles are. You make about one third of the muscle protein and are used by the body for repair and to Rebuilding of muscle fibers used. Calorie deficiency causes the body to consume fewer nutrients for an sufficient recovery receives. BCAA can be a tissue repair effect and so the Protein synthesis for muscle recovery after the workout. According to a 2017 study, consuming 5.6 g of BCAA had significant Influence on protein synthesis. The percentage of participants who eat carbohydrates after strength training BCAA consumed, increased protein synthesis by 22%. Other studies from 2012 and 2014 looked at changes in protein synthesis in people who were Whey protein with a BCAA dose received. The results show a 50% increase in protein synthesis, indicating that BCAAs are important, but they are most effective when consuming other amino acids from protein as well. Another advantage is the low Calorie value, so you don’t have to worry about increasing calorie intake. A study from 2012 shows just how important it is, to maintain muscle mass and strength. The results show their Main advantage in reducing muscle mass and improving regeneration the muscle function. [9] [10] [11]

All the necessary information about BCAA amino acids and their importance for the organism can be found in the article – BCAA and their effects on the body. .

7. Without strength training you will not keep the muscles

If your goal is not only the fat loss, but also the preservation of muscles ist, strength training should definitely be a part of it. Without this, you will not only get rid of excess fat reserves, but also muscles, which you can then need to recover. A wissscientific study from the University of West Virginia compared the results of a low-calorie diet and different types of exercise. One group performed four times a week Cardio activities like Walking, running or cycling through. The task for the second group was to, training with weights three times a week, without any cardio workouts. After three months, the results were reviewed and it was found that participants in both groups lost weight. The cardio training group lost 12 kg fat And 4.1 kg of muscle. Participants with strength training reduced their weight by 14.5 kg fat, without losing muscles. [12]

Similar research has been done on the importance von strength training, cardio training, and lifestyle changes deals. Participants were Divided into three groups: Strength training + diet, cardio training + diet and no training. After the results after 8 weeks of training, participants in all groups lost approx. 9 kg of fat, there was no significant difference in this regard. However, there was a difference in muscle mass between the groups. The diet group and the cardio + diet group lost twice as much muscle as the strength training participants. [12] [13]

When you lose weight get rid of excess fat, it would be a pity, To lose your muscles. Think of one adequate dose of protein and amino acids and fluids, control your carbohydrate intake and adjust the way you train. These guidelines in the article are not difficult to follow and have a great influence on your results. We hope that the article has inspired you and you have increased your knowledge about fat reduction. If you liked it and would like to recommend it to your friends, support it with Share Likes.

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