Preserves muscle mass and loses fat
As you know, in order to reduce body fat it is necessary to eat fewer calories than we use daily . There are no foods, supplements or magical properties of a cream to lose fat, all are summarized in the calories you end up consuming daily top 10 best fat burners for women.
If you need 2000 calories to keep you, to give an example, and consume 1900 every day without exceptions, you will end up losing fat, and if you consume 2100 every day without exceptions, we will end up gaining weight in the long term.
All this example is without taking into account occasional actions that make us spend more calories, please, is an example for you to understand the concept.
It is necessary to lose weight little by little
The most usual, especially as summer approaches is that it burns fat while losing muscle mass, losing part of the progress that has cost us so much to achieve.
This is a consequence of wanting to go too fast because of drastically lowering calories.
For this I bring you some tips to help you reduce body fat losing as little as possible of muscle mass.
Keys to burn fat without losing muscle
Here you have 5 essential keys so you can achieve your goal of burning body fat without losing muscle mass Take note!
Do not try to lose body fat very fast
Going too fast in the process of losing fat will drastically reduce your muscle mass, so you should go little by little in the definition stage.
It may seem that the faster we lose fat, the sooner we will see results, but this is not true. By reducing calories drastically, our body will be put into “survival mode” we will burn more muscle mass, we will be much more tired and we will be weaker. And this, only without taking into accounts the harmful effects on our health.
How should you do it?
Go reducing the calories in small amounts, start reducing 50 calories a day the first week, and 150 the next, you will see that your body fat percentage will be reduced little by little. You can plan your weekly menu adapting it to the calories you need each day.
As you get closer to your goal, reduce the caloric deficit to avoid as much as possible the loss of muscle mass.
If you see them necessary you can include a few minutes of cardio exercises after your weight training routine.
Train heavy
Many people think that when we seek to lose body fat without losing muscle, we must do exercises with much less weight than we usually do and do 20 or 30 repetitions to burn fat.
Although the goal is to lose fat without losing muscle, or simply lose fat, it is not an excuse to not train heavy.
Our body needs stimuli to be able to continue improving, if to do 10 well-elaborated repetitions you need to take 8 kilos, take those 8 kilos; do not be afraid of them.
If you can do more than 8 – 10 repetitions, it is time to increase the weight of the load. Remember that a strong muscle will burn more calories and thereby eliminate more fat in the long term.
Increase protein consumption
Keep in mind that being in caloric deficit your body can get to use part of your protein as energy instead of maintaining muscle mass.
Increase protein consumption so you can use it in both processes and thus minimize the loss of muscle mass.
You can increase the consumption of these between 5% and 10% of the total of your nutrient intake.
That is, if in your stage of volume you distributed your total intake of 60% carbohydrates, 25% proteins and 25% fat, now, for example, you could stay at 50% carbohydrates, 30% proteins and 20% fat of the total daily calories. THIS IS AN EXAMPLE.
The supplementation
Supplementation can be helpful, but use it only if you do not reach the proteins you need every day. The recommended amount is in the range of 1.8 – 2.5 grams per kilo of body weight, you only have to multiply it by your total weight.
If you see that you reach daily proteins, supplementation will not be necessary; you can see goals through real food.
Similarly, many ask me why supplementation takes, I really am not taking any protein, but I can leave the link that I took a while ago. You can see it by clicking here.
Your genetics is unique
It is true that genetics plays an important role in this process, but it does not mean that it makes it impossible for you to achieve your goal.
There are people who tend to lose fat more easily, and other people who are on the contrary, have to accumulate more body fat. Therefore, the diet must be adapted to each person and not follow a generic, each person is different.
I mean with this, that you do not follow nutrition plans that you take off the internet, because surely you will not see results. Each person is different and needs different plans.