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Lose Fat Without Losing Muscle
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5 Ways to Fat Loss Without Sacrificing Muscle
Maintaining and building muscle tissue can be a fickle and difficult business if we don’t eat right and do the right kinds of workouts at the right times of day. It is all too easy to put on extra fat where the muscle should be. This guide highlights 5 key things that we can do to burn the fat and preserve the muscle.
1) Do Cardio Before Breakfast
Cardio exercise, such as jogging, swimming or using the elliptical machine, in the morning on an empty stomach is the optimum time for burning fat. There is limited levels of glucose (sugar) in the blood at this time of the day because there isn’t any supplied from meals, so stored fat is the go to source for energy. 30 to 45 minutes is a good length of time, any longer and the body may start to break sown muscle tissue for energy.
2) Eat Protein at Bedtime
30 minutes to an hour before going to bed its a good idea to eat about a cup of cottage cheese or use casein protein powder. These proteins are slow digesting and breakdown slowly through the night to feed muscle, they are very low in carbs so are not geared towards fat gain or giving you too much energy to affect sleep. Our metabolism doesn’t shut off at night and is actually crying out for protein if we have done a serious workout in the day.
3) Lift Weights to Preserve and Build Lean Muscle
It is important to perform some sort of weight training routine at least 3 times each week, otherwise the body want maintain muscle mass because it has no reason to. Cardio doesn’t have the same affect as weight training on muscle mass and in excess actually reduces muscle tone.
4) Keep an Eye on the Carbs
It is a good idea not to consume carbs in excess or when you don’t really need them. The ideal time is for breakfast to give the body a source of energy to start the day, and before and after a workout. This way the carbs will get used for energy and not get stored as fat. At other meals around 25 grams of carbs per meal (or less) is plenty.
5) Avoid Hunger
When we get too hungry we can often make bad choices in the heat of the moment and go for something quick, easy and unhealthy to fill the whole. If we get too hungry then we are likely to overeat also. Stick with smaller and more regular meals and energy levels will stay even and hunger will stay at bay.