You’ve worked hard for your muscles, but the stubborn fat on the abdominal muscles or the thighs just won’t go away. The fear of losing a diet, muscle mass, is completely understandable. In fact, it is a real challenge, lose fat, without losing valuable muscle.
Diets are in any case a troublesome matter, extreme diets, or radical diet plans are no good Tools, as they often lead to a Yo-Yo effect. Bodybuilders follow a very strict diet plans, before betting bold fight to dismantle, but these methods are used for the everyday life of most people is not practical. The principles of Bodybuilding, however, may provide good clues, if you want to reduce weight and body fat, without compromising the muscles.
Here are 10 helpful tips on how you lose fat without the muscles to lose:
1. Calorie deficit
Even if Counting calories can be uncomfortable, a calorie deficit is the easiest way to bring the body to mobilize its reserves of fat. Those who want to lose weight, you must eat less than the body burns. In this case, the deficit in a single day is not decisive, but the balance sheet over a week. Calculate your basal metabolic rate and taking into account your sporting activities.
2. Don’t starve
Eating less is not a lesser calories. A drastic calorie deficit signals to the body that he’s in an ’emergency situation’ and inhibits fat loss. A daily deficit of 200 to 400 calories or a week of 1,400 to 2,800 calories is ideal to lose fat, without affecting the metabolism negatively.
3. Protein
Protein is your best friend when you get muscles like. Especially during a diet, increased protein helps feed to prevent the loss of muscle mass and promote fat loss. In addition, protein can prevent cravings and the feeling of satiety increase.
4. Blood sugar levels control
For an efficient fat-burning during exercise, food you should be in front of the Sport with a low glycemic Index (GI) prefer. This will ensure that the blood sugar remains stable, and the burning of fat will be optimized. These include foods such as whole grains, vegetables, oatmeal, legumes, and some fruits such as Apples.
5. Low Carb
Low Carb means to reduce the amount of carbohydrates in the diet. In particular, the reduction of bread, Pasta and sugar-containing foods, helps keep blood sugar stable to minimize the insulin secretion and promote fat burning. Especially in the evening, to consume no or relatively very few carbohydrates, the body burns at night more fat.
6. Fish, cottage cheese or Tofu,
fish an excellent choice, as it provides valuable Omega-3 fatty acids and high quality protein, which will promote fat loss and at the same time, the muscles get. Especially fat varieties, such as salmon or mackerel is a good source of healthy fats are rich.
Quark is an excellent vegetarian source of protein. He is particularly rich in Casein, a slow digesting Protein, which supports muscle growth and for long-lasting ensures saturation of. Quark also contains a bit of sugar and is very versatile, so it is ideal for a diet.
Tofu the vegan version is. Tofu is rich in protein, low in calories, and provides valuable amino acids that promote muscle building. Particularly firm Tofu can be used as a meat substitute in many dishes, and offers a good Alternative to animal protein sources.
7. Battery empty? – give yourself a break!
A long-term perspective, the body reacts negatively to strict diets or extreme caloric deficits. At some point, is simply, and the body more often. If you have the feeling that nothing moves forward, allow yourself a short break from the diet for 2 to 3 days without limitations, can work wonders. So body can recover, and you’re going refreshes to the next target.
8. Morning exercise
A British study has shown that people who exercise before Breakfast, for up to 20 % burn more fat than those who exercise after a meal. After a night without food intake, glycogen stores are empty, and the body uses the fat reserves as a source of energy.
9. Liquid
At least 2 liters of fluid per day are important in the Form of water. It is calorie-free and supports the body in all the processes of metabolism and the excretion of waste materials. In addition, thirst can be confused with Hunger, so by Drinking enough water, unnecessary calories can be avoided.
10. Cardio
The metabolism more boost and burn additional fat, endurance sports, a good complement to strength training. Strength training is not reducing as this is necessary for Muscle maintenance is important. Cardio helps to define the body and intensify the burning of fat. Recommended crisp interval Sessions and Sprints instead of hours of long runs.
With these tips, you can take your fat loss to efficiently promote, without losing your hard-earned muscles. It’s about finding the right path to long-term healthy and sustainable weight.
