Hi Friends of Oompf, it’s Alvan here. Today we will be talking about losing fat while preserving muscle mass. Losing fat while building muscle is probably the goal for most of us in our fitness journey. However most people probably don’t understand the science behind it and are constantly looking at the scale as a gauge for fat loss. Before we delve deeper into tips to alter your body composition, it is important to understand the difference between weight loss and fat loss.
Weight loss, is losing overall weight and usually comes as a result of dieting. If you lose a drastic amount of weight in a short time span, you’re likely to be losing muscle mass on top of fat. However fat loss while preserving muscle requires a somewhat conflicting approach. In order to preserve or gain muscle, you need to be eating adequate amounts of macronutrients. That being your carbs, protein and even fat. Sometimes you may even be needing to eat in a caloric surplus. However what will make the difference in achieving the right body composition is incorporating strength and aerobic training into your program. Here are some other tips to keep in mind if you wish to preserve muscle mass.
1, Stop fixating on the weighing scale.
If you are preserving or gaining muscle, it is normal not to notice a huge decrease in weight as compared to pure dieting. As mentioned above, cutting your calories drastically will only result in u losing overall lean body mass. You might even feel ‘shapeless’ after all the weight loss. Instead, focus more on the amount you are eating daily and keep a consistent routine.
2. Incorporate both aerobic and strength training into your workouts.
Sufficient protein intake and strength training is vital in ensuring muscle mass is being maintained. However if you are looking to shed weight more quickly, it is advisable to incorporate aerobic training such as jogging or running into your routine. Afterall, weightloss comes from burning more energy than consumed in a day. Hence the more movement you get in throughout the day, the better.
3. Try intermittent fasting
Research has shown that intermittent fasting can help train your body to burn body fat, reduce insulin resistance and avoid metabolic conditions like diabetes. Although it may not work for everyone, a great number of people have noticed positive results from doing it. While doing this diet, it is still important to watch what you eat and consume sufficient protein levels.
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