HomeHealth & FitnessHOW TO LOSE BODY FAT AND PRESERVE MUSCLE MASS?

HOW TO LOSE BODY FAT AND PRESERVE MUSCLE MASS?

  • PROTECT MUSCLE MASS

This isn’t talking about weight loss, we will be talking about fat loss. First of all you need to understand that your body needs “some essential fats”, not the tiers. 

Which means you need to maintain body fat percentage between 10 to 13 percent for women and 2 to 5 percent for men. Essential body fat is required otherwise, your muscle will start to break down and you might suffer from vitamin deficiencies, increased risk of heart disease, nervous system damage, a weakened immune system, diabetes, fertility issues and much more. Undeniably, we misunderstand the muscle loss as weight loss in short term weight loss programs. That’s one of the major reason to slow down and stop obsessing over calorie counting, and focus on maintaining your muscles. Otherwise it,  won’t be helpful In longer run. So here are few of the tips for you guys on how to lose body fat and preserve muscle mass.

  •  Focus on muscle mass
  • Preserve lean muscles 
  • STRENGTH TRAINING 

Strength training, which is also known as resistance training, requires contracting your muscles against a resisting force such as from lifting weights.

 It helps you to boost your calories and reduce body fats. Strength training does’t include heavy weight exercise, but also free weight workouts. Its also helps in strengthening your bones. Above all it’s really h helpful and prevents the loss of natural muscle mass. You don’t have to be intense, you can always start as a moderate and do not over do yourself. :

“The thing about strength training is that you don’t get better during workouts; you get better in between,” says Pire.

  • Boost your calories 
  • Reduces fats
  • Prevent natural muscle loss
  • GO FOR HIIT

High intensity interval training (HIIT), it’s a very high intensity workout and also it burns lots of calories in a shorter time as compared to cardio. And also it’s one of the best ways to lose fat. According to scientific research, HIIT burns up to more than 30% more calories than doing other forms of cardio for the same amount of time. You can even experiment by yourself by either doing 30mins brisk walk versus 30 minutes sprinting. But also doing high. Intensity interval training doesn’t mean that you should overlook cardio or avoid, no. Instead, maintain a workout schedule or try to do cardio for 15-20 minutes everyday and 45 minutes of high intensity training. 

  • HIIT is highly effective 
  • Best way to lose fats 
  • HEALTHY MEAL PLANS

Healthy meal, this is the core. Replace your fat and carbs with proteins. Also according to research, high-protein diet helps your body boost metabolism and retain more natural muscle mass

make sure to include protein rich food like eggs, chicken, almonds, oats, fish, broccoli, yoghurt etc. and also try  to understand the d difference between healthy and unhealthy fats. You can take healthy fats with your protein intake such as nuts, seeds, coconut oil, olive oil etc. Increase fibre intake too such as fresh vegetables, whole grains, fruits etc. 

 It will help you to stay full for a longer period of time and infants will help you to reduce your overall calorie intake. So please be mindful of your meals. Because no matter how much you train hard, if your diet isn’t proper you can not hit the bell button.

  • Focus on protein rich foods
  • Avoid unhealthy fats
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