Those who practice bodybuilding ask this and many other questions since losing fat without losing muscle is a challenge.
Body fat can be acquired for several reasons, such as poor eating habits, sedentary lifestyles, and even illnesses. In addition to being aesthetically disturbing, it prevents muscles from showing and can be a health risk.
When trying to lose weight and excess fat, it is natural to lose some muscle mass. However, eliminating significant amounts of this mass is not ideal because muscles power our body.
So, to avoid this act, there are some diets, foods and exercises that encourage fat loss and mass maintenance. Careful planning, for example, can be a critical factor in achieving the goal.
So, as the topic we will discuss in this article is the dream of many people, that is, to lose weight and maintain proper muscle structure without flaccidity, we will list a series of steps for this goal to be successfully achieved.
Does losing excess muscle mass have consequences?
Strengthening muscles is very important for health as they are essential for the functioning of our bodies.
In addition to improving aerobic fitness, having strong, resilient musculature protects bones and joints and improves metabolism. Therefore, when the individual loses muscle mass in excess, it can have some consequences.
Check out! But first, remember: these harms can be converted if it follows specialized planning.
- Reduced hormonal levels
- Risk of developing diabetes
- Decreased metabolism
- Reduced anabolic hormonal levels
- Lack of energy
- Loss of strength
What foods help to gain muscle mass (maintain) and lose fat?
To gain muscle mass or maintain and lose fat simultaneously is not so secret; it is recommended to have a diet composed of proteins, vegetables, fruits, carbohydrates and healthy fats.
That’s right, and fat also helps you lose fat.
What most do not sometimes know for lack of information is which foods help gain lean mass and lose fat.
Given this, check them out and write them down!
- Whole Eggs
- Fish Oil
- Red Fruits
- Extra Virgin Olive Oil
- Red Meat
- Green Tea
10 Tips How to Eliminate Fat Without Losing Muscle Mass
It is essential to understand that to lose fat. It is not necessary to starve or train absurdly, performing exhausting training. Also, each organism has particularities that must be respected.
So, follow some tips to help you!
1 – Lose 0.5 to 1 kg per week
This is a safe amount to lose during a week because losing weight quickly will also influence the loss of muscle mass. Consumption of more than 1200 calories per day is usually recommended.
2 – Adequate amount of protein consumption
When calorie intake is reduced, many people end up limiting the amount of protein. However, this causes the loss of muscle mass. So, the minimum daily protein intake is 46 grams for women and 56 grams for men.
Do not ingest smaller amounts!
3 – Consume more fruits and vegetables
Both fruits and vegetables are low in calories, but they are rich in nutrients and provide extra volume to the diet. Therefore, including this pair in the diet is essential because they bring satiety.
4 – Consumption of 2 to 3 servings of carbohydrates daily
Following a low carbohydrate diet or even “zeroing” is not recommended, as it can cause weight loss and muscles. Therefore, we recommend consulting a qualified specialist to help you with your diet and establish the ideal amount of carbohydrates.
5 – Consider taking protein supplements
Supplements, in addition to having an optimal amount of protein, will help maintain lean mass. Furthermore, it can be used during feeding breaks due to its practicality.
We cite as an example Whey Protein, a high-quality protein that contains the main amino acids.
6 – Do aerobic exercise three to five times a week
Practising aerobic activities daily or three to five times a week encourages fat loss, as it helps the body burn calories. We recommend doing them after muscle training, and the time can vary from 30 to 45 minutes.
7 – Do weight training at least five times a week
Weight training is a fundamental factor in the process of losing weight and maintaining muscle mass. When practised frequently, it helps to prevent mass and also increases it. This type of activity brings countless benefits to the human body, not only for aesthetics but for health, as several studies show.
8 – Take a day or two to rest
It’s worth taking a few days to recover from training. The body needs rest, both from aerobic and strength exercises. Also, you need to give the muscle a gap of 24 to 48 hours. If you train “x” muscles on Monday, don’t train on Tuesday!
9 – Get a good night’s sleep
In addition to giving your muscles a rest, you need to get a good night’s sleep. Have you ever heard that having a good sleep helps build muscle mass?
It is true! Sleeping 7 to 8 hours a day causes muscle tissue to recover from stress and regenerate, and that’s when muscle grows.
10 – Follow a diet and training schedule
There are different situations for losing fat and maintaining lean mass: one is weight loss, and the other is hypertrophy.
First, energy expenditure must be greater than consumption, which we call caloric expenditure. As for the second is advised that they cannot abuse their energy consumption (especially in their water and glycogen reserves).
Therefore, managing both paths simultaneously requires a specified schedule, which needs to be aligned by trained professionals, such as a nutritionist and physical educator, when possible.
It is possible to lose fat without losing lean mass.
Yes! However, this involves a series of minor points that should be followed: having a healthy (adequate) diet and exercising frequently.
Putting these two items into practice will make it easy to achieve the desired goal.
To conclude, we emphasize that before starting any type of diet and training, look for a professional to accompany you in this process. Only he will clarify the best way to reach the goal.