Is there an effective way to lose weight while gaining lean muscle? Reducing fat means consuming fewer calories than you’re burning. Dropping kilos means that you might lose lean muscle together with fatty deposits. You need to be smart in terms of losing weight since you need lean muscle mass to perform physical activities like exercising.
It’s a fact that muscle burns more calories than fat, hence, having less muscle slows your metabolism as well. Once you lose that hard-earned muscle mass along with fat, it will become a bit more difficult to reduce weight the proper way. Don’t worry since there are ways to preserve lean muscle while you reduce weight.
1.) Stimulate Your Muscles Through Working Out
Working out will definitely maintain your muscle mass, but you need to be consistent so your body will continue to build it and make it toned and firmer. So, if you’re on a low-calorie diet but you’re not doing resistance training then you might add more fat than muscle. According to a 2015 Harvard study, lifting weights is a better fat-reducing technique compared to cardio exercises.
Your Muscle-Building Fix: You don’t need to lift weights on a daily basis. Reserve two intense weight-lifting session that will incorporate whole body movements such as squats and deadlifts. Determine how much you can lift so you can gauge the volume of reps per set.
2.) Consume the Right Amount of Calories
Once your body enters a starvation mode, you won’t be able to gain and sustain muscle mass and can add fat in the process. Eating an ample amount of calories will help maintain your metabolic rates. In a nutshell, you need enough energy not to go in starvation mode in order to perform physical activities.
Your Muscle-Building Fix: We recommend that you consume around 500-1,000 calories of protein from your current daily intake. This will help you maximize muscle-building while losing fat. Keep in mind to keep your daily calories intake about half your daily need and half for your exercise activity.
3.) Minimise your Cardio Exercises
Do you think spending an hour on the treadmill or elliptical for an hour will only make you reduce fat? Your hard-earned muscle might be compromised spending too much time on the treadmill. This is what makes weightlifting exercises very effective in building lean muscle mass since cardio doesn’t engage muscle fibers in movements.
Your Muscle-Building Fix: We’re not saying cardio exercises aren’t good, it’s a matter of doing them at a moderate pace. Schedule low-intensity cardio exercises 2-3 days weekly, and then schedule high-intensity cardio intervals to shock your system and protect your muscle as well.
4.) Observe your Post-Workout Action Plan
A post-workout plan is as important as your weight loss action plan. So where do you start? After a grueling yet fulfilling session at the gym, it’s important to refuel with the right food for your muscle fibers to recover. Aside from proper nutrition, you need ample sleep for your body to recover and build muscle overnight. Both aspects are important when it comes to the actual muscle-building process.
Your Muscle-Building Fix: Make sure to consume a high-quality protein meal after your workout. This will enable your body to replenish nutrients and send amino acids to your muscles. Also, keep in mind that you need 7-8 hours of sleep for your muscle to begin repairing itself and even building new ones as well.
One of the principles of weight loss isn’t only about how much you eat but what you eat as well. In a 2015 study, people went on a low-calorie diet for a month and those who consumed more protein decreased their body fat around 27 percent. It’s because the protein found in meats, eggs, and poultry which contain essential amino acids to build and sustain lean muscle mass.
Your Muscle-Building Fix: Consuming 1.6 grams of protein per kilogram of body weight will sustain your lean muscle gains. The idea here is to spread out your protein throughout the day and include in each meal.
Let’s get started towards your weight loss, lean muscle-building and fitness goals. The OneBody Wellness team have more than 40 years experience coaching clients on fitness, health and wellness and would be more than glad to talk to you about your fitness goals. For a chat, Click Here to know more.