How to Lose Fat Without Losing Muscle: The Three Methods
One of the significant concerns when trying to become healthy is that while you want to lose weight, you don’t want to be losing muscle that you’ve built up. Muscles are made from metabolic tissues which help sculpt and shape our body. The problem is, fat and muscles are very interconnected, which may make it difficult not to affect both when you’re dieting or working out.
If you’re trying to lose fat while still gaining muscle, there are always a few precautions you can take to protect your muscle tissues. To delve deeper, you’ll need to follow a workout wherein you’re using your muscles while sticking to a healthy diet.
If you don’t use your muscles while dieting, there’s a high chance that your body will start eating away at your muscles for nutrients. So, we’ll teach you how to lose fat without losing muscle.
Losing Fat Without Losing Muscles
1. Stop Weighing Yourself
We’ve all been there before when we’ve stepped onto the scale and seen our weight going up and panicked. The problem is, some of the weight gains are due to either dietary changes, water weight, or muscle gain.
The last thing you want to do is to start cutting your diet and causing yourself to begin losing muscle that you’ve already built. So, instead of becoming depressed and flustered every time the scale goes up, stick to a more reliable method for measuring your muscle and fat ratios.
There are two foolproof methods for measuring your weight. First, invest in a BMI measurement system. BMI or body mass index will help measure the current fat and muscle ratios by using your weight, height, age, and activity level to calculate a BMI to tell if you’re overweight, average, or underweight.
The second method is using a measuring tape and taking precise measurements around your body. This method is often accurate because muscles tend to take up less space than fat does.
So, when you start to lose fat, you’ll have smaller measurements even if you’re gaining muscle. Write down in a journal and measure your arms, legs, waist, and bust. After each week, measure yourself and calculate the differences.
2. Keep Working Out
We all think that the key to losing fat is to go on a strict diet and forget working out. Although the problem is that while eating chicken breasts and vegetables may help aid your weight loss, you’ll need to keep in mind that you have to use your muscles to make any gains.
Besides eating enough to fuel your body, you’ll need to either pump some weights or do some exercises that keep your body stimulated. Working out just a few times a week is enough to keep your metabolism from starting to consume the muscles. Similar to talents or sports, you can lose your game and need to reboot your workout.
At a minimum, you should work out three times a week up to twenty to thirty minutes at a time. This can help develop new muscles and prevent yours from deteriorating.
Exercises like weight lifting, full body sports, or even taking the stairs can help you keep your current muscular tissue while burning off that extra bit of fat. As long as you’re burning more than you’re consuming, you’ll be able to maintain your muscles while burning off layers of fatty tissue.
3. Eat Enough!
Losing fat does not mean that you have to starve yourself. Eating a well-balanced diet is key to keeping your muscles healthy and preventing further weight gain. Contrary to popular belief, working out isn’t enough to maintain your muscles.
In fact, if you’re not adequately fueling your muscles with carbs and protein, then you will start to lose them. Working out with no energy can also cause your body to use your muscles to fuel your workouts, which is the opposite of what you want.
Sadly, we can’t help you construct a diet, as each person has different dietary needs. However, we can give you tools to help calculate your calories and needed macronutrients.
Using a calorie calculator can help you calculate your caloric needs for the day to lose weight. Just be sure to include your activity level and stay within the calorie deficit. If you’re following all the above-listed tips and tricks, you can not only gain muscle but also burn extra fat and see results within a few weeks.
Still Not Meeting Your Goals?
But what if you’ve already been following all of these tips and still aren’t close to meeting your physique goals? The truth is, you may even need to talk to a personal trainer or see a nutritionist to help adjust your diet. However, if you don’t have the money to hire them, then the next best thing you can do is to invest in a program.
One program that we recommend is Visual Impact Fitness. It’s an intensive guide on how you can shape your body into an angular physique and helps you get that Yacht bod. The Visual Impact Fitness has taken their time to research men’s physique and helped other gents discover how to sculpt their body like champs.
If you’re looking for that photo-ready look, you can’t get that by just heading to the gym and pumping weights. You need the right type of workouts that not only shred fat but also isolate key muscle groups. With this program, you’ll learn various exercises that help target different muscles, enabling you to optimize your workout.
Plus, the program itself is reasonably priced and gives you better results than if you were trying to do it all by yourself. If you’re looking for a budget-friendly method, these workouts are critical to help sculpting that perfect body and give you that celebrity look. On top of that, it gives you multiple options so that you’ll never get tired of your workout routine.
If you’re ready to change your life and craft a perfect beach bod, follow our tips above and get prepared with Visual Impact Fitness program. The writer Rusty Moore has done more than enough research to help boost his claims, and more information about the program can be found on his website. Hopefully, this can help you learn how to lose fat without losing muscle.