You should remember that when it comes to losing weight by that we mean losing fat, not muscle. It's actually really important to maintain the muscle while losing the fat. Most of the people cannot actually achieve that because they are doing a lot of stuff wrong. And I am here to share to you my experience on how to lose weight (fat loss) without losing muscle.
NUTRITION
The nutrition is the most important part from the life of a body builder and a person. But not any kind of nutrition, but the good kind. In other words eating plenty of Complexed carbohydrates, good fats, and lean protein. This will all help you lose weight. They all increase metabolism which increases fat loss. And the lean protein will make you sure that you will not lose any kind of muscle for your body. Remember eating 5-6 times a day is really important, this way you will gain enough carbs, calories, fats, protein, and you will have only a 3 hours hole where you are not going to eat. If you eat only three main meals each day, than you will not put any food in your mouth for 6 hours!
CARDIO
Cardio is a really good way to lose weight without losing muscle, but there is a small trick that most of the people seem to not understand. A lot of the body builders fall in the hands of the myth to train on an empty stomach. NEVER DO THAT. Why? Let me explain. You would like to know that when you have depleted your glycogen levels from your muscles you will start to burn muscle, brake down muscle tissue, and some fat as fuel. This is exactly why when you are working out you brake down your muscles and later on you will have re build it by resting and eating right all the time. Now imagine if you have no glycogen levels and you decide to do cardio for 20-30 minutes. Your body will burn down muscle for the whole time, yes you will lose weight of MUSCLE! Always have food in your stomach before you start doing cardio or any kind of exercise in that matter. Eat good complexed carbohydrates that will keep you going without stopping in a full rate.
If you ask me the meaning of the cardio, when it comes to fat loss is, what will you increase while you are doing your cardio. Here HIIT comes in handy. You will burn off some fat, a lot of carbs, and sky rocket your metabolism, which will make your body to burn fat for HOURS after you have finished your cardio exercise. HIIT can actually increase muscle gains, if you do it the right way.
PROTEIN
Protein is the material that rebuilds your muscle and bones. It's not an energy source, don't believe the only gurus. How will protein help you with your fat loss ( weight loss ). Simple, it takes a lot of time for the body to dissolve the protein that you have taken from the food. At that time your metabolism will be increase while trying to brake it down. This will make you lose fat while you are just standing on one place. Protein alone does not make sure that you will not lose muscle while losing weight. You will have to add some carbs in there.
Now most of the people, when they read this they will probably say "what is the point to eat carbs before cardio if I will use the carbs for energy instead the fat". Well ask your self this, do you want to burn that hard gained muscle? NO! And you will burn a lot more fat than you think. When you do HIIT you have the chance to increase your metabolism for 24 Hours in some states. The tabata workout is good HIIT workout that will do that. Now imagine with that increased metabolism, you will burn fat for 24 hours straight. Can you do this with low intensity cardio ? NO! Well you can , if you can do cardio for 24 hours straight, which I do not think is a good idea.
Now the next question is "Why don't I just do HIIT without eating any carbs". I ask you again, do you want to lose your hard gained muscle that you have spent months and even years to create?
Thank you for reading this article, I hope it has opened your eyes. If you would like to learn even more about losing weight and gaining muscle, you can always buy one of the books that I have listed.
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