Losing Weight Lose Fat Not Muscle
Losing weight is a common goal for many people, but it’s important to make sure that the weight you’re losing is coming from fat, rather than muscle. Losing muscle mass can lead to a decrease in metabolism, making it harder to maintain weight loss in the long term. The app can be a useful tool in helping you make sure you’re losing fat, rather than muscle, by tracking your progress and providing guidance on how to make adjustments to your diet and exercise routine.
First, it’s important to understand the difference between fat loss and muscle loss. Fat loss occurs when you burn more calories than you consume, causing your body to turn to stored fat for energy. Muscle loss, on the other hand, occurs when you don’t provide your body with enough fuel or stress the muscle enough to maintain it.
One way to make sure you’re losing fat, rather than muscle, is to track your progress with the app. The app allows you to track your body weight, body fat percentage, and muscle mass, which can give you a clear picture of what’s happening with your body composition.
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Another way to ensure that you’re losing fat, rather than muscle, is to make sure you’re getting enough protein in your diet. Protein is essential for building and maintaining muscle, so it’s important to make sure you’re consuming enough of it, especially if you’re trying to lose weight. The app can help you track your protein intake and make sure you’re getting enough to support muscle growth.
Exercise is also crucial for maintaining muscle mass while losing weight. The app can help you find the right balance between cardio and strength training, so you can burn fat without losing muscle. Strength training, in particular, is important for building muscle and preserving muscle mass while you’re trying to lose weight.
It’s also important to note that weight loss is not always linear, and sometimes weight loss comes in the form of muscle loss or water weight loss, which is why it’s important to track other metrics such as body composition, muscle mass and measurements to have a better understanding of your body and progress.
Lose Fat And Gain Muscle (at The Same Time)
In conclusion, to make sure you’re losing fat and not just muscle, it’s important to track your progress, make sure you’re getting enough protein, and include strength training in your exercise routine. The app can be a useful tool in helping you achieve these goals by tracking your progress, providing guidance on how to make adjustments to your diet and exercise routine, and helping you find the right balance between cardio and strength training. Remember, the key is to focus on making sustainable lifestyle changes that will help you lose fat and maintain muscle mass for long-term weight loss and weight management.
At , we are on a mission to prevent premature deaths due to lifestyle diseases. It is this purpose that inspires and motivates us to do our best work every day.Your body has the ability to “catabolize”, or break down and use your muscle tissue for energy if your glycogen stores are depleted and no glucose is available. If you are trying to lose body fat AND build lean muscle simultaneously, you obviously want to avoid this.
First, you must maintain a daily “caloric deficit”. This means that you consume fewer calories than your body needs to burn for energy. MyFitnessPal is a free app that allows you to track your calories in vs. calories out and your macronutrient ratios in order to stay in line with your daily targets.
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Second, protein is the building block for muscle. Even if you were to cut out exercise completely, a high protein diet is still ideal for fat loss. A good rule of thumb is to aim for .8-1g of protein per pound of your body weight. For example, if you’re 100 pounds, aim for 80-100g of protein per day.
Third, in order to maintain muscle while burning fat in a caloric deficit, you have to keep your strength levels up. Tracking numbers (weight used, sets, reps) can be very helpful here.
You will find that while in a caloric deficit, you may have less energy. If so, you need to adjust your training program to allow for optimal recovery while still maintaining your strength levels.
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To do this, adjust the total amount of sets, reps, and/or exercises as well as how many days per week you are training. You may have to play around with adjusting those numbers to find the right combination for you.
Lastly, avoid excessive cardio. It has its benefits, but when it comes to building a lean muscular physique, strength training, not cardio, needs to be the focus of your program.
A few other things to keep in mind… a caloric deficit needs to be something that you can maintain. Don’t go too extreme with this. Another good general rule of thumb is between 10-20% calorie reduction.
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Also, two quick tips regarding workout nutrition. First, on training days, get the bulk of your protein and carbs in and around your workout time. Ideally, 1-2 hours before and 1-2 hours after your workout.
Second, “carb cycling” is something you may want to experiment with. In a nutshell, this refers to consuming higher amounts of carbs on your training days when you are burning more calories, and fewer carbs on your rest days. Protein should stay consistently high throughout the week.
Brian Donovan is a certified fitness and nutrition coach, and the founder of Online Fitness Coach – an online fitness program where clients get direct coaching and personalized training and nutrition plans. Coach Brian was voted Chicago’s “Best Personal Trainer” by Chicago Reader magazine, Best Of Chicago 2014 edition. He has been featured in publications and websites such as Muscle & Fitness, Chicago Reader, Voyage Chicago, Bach Performance, and The Personal Trainer Development Center (PTDC).
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