Physical fitness: 7 tips to lose weight without losing muscle
Website design By BotEap.comSince fitness is on the minds of people everywhere, it’s not unusual to see a busy gym at all hours of the day and night. There are good ways to exercise and not so effective ways to exercise. But for most people, losing weight without losing muscle tone is the main goal.
Website design By BotEap.com#1 Do weight training instead of cardio to gain a lean body. Weight training increases your metabolism for about 24 to 36 hours after your workout. When the body breaks down and rebuilds muscle, a metabolic exchange is needed to get the job done. Whereas aerobic exercise only burns calories while you exercise.
Website design By BotEap.com#2 Do a minimal amount of cardio, usually first thing in the morning, to add a boost of activity to your daily routine. After all, fat begins to burn when there is even a slight calorie deficit. So to achieve this, you need to reduce your calorie intake and/or increase your physical activity.
Website design By BotEap.com#3 It is important to set a baseline diet, make sure you don’t start too low as you will have nowhere to go once your body gets used to it and you may also sacrifice muscle. Some starchy carbs to consider will mainly come from oatmeal, brown rice, potatoes, sweet potatoes and my fibrous carbs will come from vegetables like green beans and broccoli, protein sources will come from egg whites, chicken , turkey, lean red meats, salmon and tuna, and fats
of extra virgin olive oil, flaxseed oil, some CLA and the
fats in lean sources of meat. Website design By BotEap.com#4 Eat several small meals per day as opposed to the 3 staple meals you are used to. Eat your starchy carbohydrates before 7 pm, unless you’re exercising after that time. Website design By BotEap.com#5 Establish a weight training routine that includes 6 exercises per week with 30 minutes of cardio first thing in the morning or right after your workout. Website design By BotEap.com#6 Increase your carb count on Sunday to an extra 125 grams of carbs so your body doesn’t get used to a specific amount of calorie intake. Website design By BotEap.com#7 The maximum amount of fat anyone should lose in a week is 1-2 pounds. Losing weight too quickly, too soon will only lead to muscle loss. If you’re not losing fat after a couple of weeks, then you need to increase your cardio by 30 and decrease your calorie intake until you start losing fat. A set of gauges is useful for keeping track of your progress.
of extra virgin olive oil, flaxseed oil, some CLA and the
fats in lean sources of meat. Website design By BotEap.com#4 Eat several small meals per day as opposed to the 3 staple meals you are used to. Eat your starchy carbohydrates before 7 pm, unless you’re exercising after that time. Website design By BotEap.com#5 Establish a weight training routine that includes 6 exercises per week with 30 minutes of cardio first thing in the morning or right after your workout. Website design By BotEap.com#6 Increase your carb count on Sunday to an extra 125 grams of carbs so your body doesn’t get used to a specific amount of calorie intake. Website design By BotEap.com#7 The maximum amount of fat anyone should lose in a week is 1-2 pounds. Losing weight too quickly, too soon will only lead to muscle loss. If you’re not losing fat after a couple of weeks, then you need to increase your cardio by 30 and decrease your calorie intake until you start losing fat. A set of gauges is useful for keeping track of your progress.