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Tips and Tricks for Burning Fat
Without Losing Muscle Mass

Burning Fat

Burning fat while retaining all your muscle (or even adding some) is possible with proper lifestyle habits, mainly the right exercise and diet. There are many people who managed to achieve body recomposition through their hard work, and with the following tips, you can achieve the same.

Eat smart

Burning Fat

Most of the time, the desired physique is made in the kitchen, so let’s start with diet. If you want to burn fat, it’s known that you have to achieve a calorie deficit. Cutting your calories extremely will give you weight loss results, but most of the decrease on the scale will be due to muscle loss. While dieting, aim to lose between 0.5 and 1.0 pounds per week. If you start losing more, it’s a sign that you’re losing muscle as well.

Boost protein

Burning Fat

If you often have hard workouts with plenty of lifting, a great way to refuel your muscles without harming your fat loss is to eat plenty of protein. When losing fat, you often need more protein than usual, especially if you want to maintain your muscle tissue. A good starting point is to aim between 0.8 and 1.0 grams of protein per pound of your weight, a little more if you’re training especially hard.

Try intermittent fasting

Burning Fat

Intermittent fasting or IF is a way of eating that includes periods of eating and periods of fasting. There are different plans, and the most popular 16:8 plan includes eating for 8 hours a day and fasting for the rest of the time. What IF can do for your body is train it to burn fat, control insulin and improve metabolic conditions. According to evidence, it’s also an effective way for many to improve body composition.

Consider supplementation

Burning Fat

Certain supplements can have a great effect on losing fat while maintaining your muscle mass. With fat burners like lipodrene Australia, it’s possible to keep your energy high, get a little push when it comes to fat loss and reach your weight loss goals faster. When investing in fat burners, make sure to opt for quality products that are tested and safe. Mixes that use unique ingredients can help truly support your goals, and they are clearly displayed on the box for you to study on your own. You can also take BCAAs as a calorie-free alternative to protein powder for energy.

Focus on strength training

Burning Fat

When dieting for fat loss, you will aim for a calorie deficit. However, when lifting in a calorie deficit state, you can expect to lose more fat and less muscle which is exactly according to your goals. On the other hand, if you’re in a calorie deficit state and focusing on cardio, the fat will go down, but so will the muscle tissue, or at least a lot more muscle tissue than with weight training.

Lift heavy

Burning Fat

Staying in a fat loss stage is risky, because the longer it is, the bigger the risk of losing muscle, strength and energy. According to research, your fat loss phase should not last longer than 20 weeks (or 10% of your body weight loss). To retain as much muscle as possible, don’t hesitate to lift, focusing on heavier loads.

Mix your weights

Burning Fat

As stated above, it’s crucial to lift heavy to retain muscle mass, but heavy lifting requires a lot of energy and brings quick fatigue which can damage your workout schedule. Your training volume is crucial for good muscle growth and retention, you can freely mix your heavy loads with lighter weights. This habit will allow you to boost your total work time even when your energy is lower due to reduced calorie intake. When lifting lighter weights, aim for failure.

Take rest seriously

Burning Fat

Regular exercise is crucial for fat loss and muscle retention, however, that doesn’t mean you have to work out every day until you fall off of your feet. Rest is essential to good progress and it prevents excessive muscle protein breakdown (which is something you definitely don’t want to experience). Resting, sleeping and reducing stress can all help your fat loss and make your workouts more effective.

Body recomposition is not easy, but it’s totally worth the effort. With hard work, dedication, discipline and plenty of knowledge, it’s possible to lose weight and maintain your muscle mass.

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