Fitness · Weight Loss

How to Lose Weight Without Losing Muscle

How to Lose Weight Without Losing Muscle
Photo Credit: muscleandfitness.com

If you want to successfully lose weight, the best thing to do is to hold on to those muscles when dieting. In this article, you will learn how to lose weight without losing muscle.

Start High with Your Calorie Count
Those people who are trying to lose weight and fail miserably over and over again must have fallen short in monitoring their calorie intake. A very low calorie count could bring a lot of negative effects to your body. When your calorie intake is too low, your metabolism will also slow down, in the same manner that your thyroid output will be reduced. When you try to lose weight by reducing your calorie intake, you need to understand that you will be shedding off muscle mass as well.

The muscles are vital parts of our body. They play an important role in practically all major body functions. The muscles need calories and so a long-drawn-out calorie deficit is not healthy for the body. The muscles in our body are dispensable, when they burn calories; they include those that are required to keep the major body functions. When you want to lose weight and get hold of those muscles, see to it that your calorie level starts high and lower down as they are being used by the body. Doing it the other way around is not encouraged.

Work Out Your Muscles
Motivate your muscles and maximize their purpose. It is either you use them or totally lose them at all. Challenge your body every day and keep in mind that there is indeed a reason why you need to hold onto those muscles. However, you need to be reminded that to lose weight without losing muscles is not as easy as pie. You can achieve this goal by engaging in some form of strength training.

High intensity training is recommended to achieve a successful fat loss without losing muscle. As you engage in prolonged anaerobic activities, you will be needing lots of energy. Your best source of energy is muscle glycogen. Although the ATP-PC system is another source of energy, its storage capacity is inadequate. It is important then that you maintain a high level of muscle glycogen.

Protein Intake is the Key
Dieting will help you lose those unwanted fats alright, but this means that the weight that has been lost also came from the muscles that were lost in the process. Weight loss and fat loss are two different things. It will be best if most of your weight being dropped would come off from the stored fats rather than from your muscles. Take time to let your body realize the importance of hanging on to those muscles.

Stock up on your protein intake and keep it on high level when you effectively want to lose weight without losing muscles. The most part of your muscle is amino acids, which are the major components of protein. Your muscle tissue is all protein and practically every cell of your body is filled with protein. Aside from EFA, the other equally fundamental macronutrient in your body is protein.

There are many factors that indicate the amount of protein that your body needs, including your activity level and how much carbohydrates you take. In general, 0.8 to 1 g/lb of lean body mass is enough to keep a nitrogen balance in positive level. It is also enough to help lessen losing muscle when there is calorie deficit.

Don’t Rely Solely on Cardio
It is true that you will lose weight by doing cardio, but it is not necessary so don’t kill yourself with cardiovascular training. Give more attention to your nutrition because this will contribute the biggest factor how to lose weight without losing muscle.  Exercise is necessary but put more emphasis to those that will have positive impact to your metabolic environment.