How to Lose Fat Without Losing Muscle
This question is the holy grail of body recomposition, but is it really possible to lose weight while simultaneously building muscle? Short answer is yes, but we need to look at some caveats and dispel some misconceptions along the way.
Here are some of these misconceptions:
- You can not convert fat tissue into muscle.That’s simply not possible, instead, you can burn fat and build muscle
- Running is not the only way to burn calories. Of course, it is one of the best, but if you don’t like running or can’t physically handle it, there are other ways you can burn excess fat.
- “Just training harder” is not the answer. You need a moste systematic approach to working out to accomplish both outcomes.
So, how do you recompose your body, lose weight and build muscle? Here are some of the tips that are going to help you achieve just that!
Keep Your Muscles While Burning Fat
These are some of the ways you can burn off excess fat while maintaining your muscles:
- Crank up the cardio – the main goal here is to elevate your heart rate in short, intense bursts. You can do this with HIIT exercises or intermittent sprinting.
- Mix and match – you should “keep your muscles guessing” by varying your exercise routines and combinations. This way you avoid “getting your muscles” used to your routines, and make sure they are always alert.
- Using supplements – supplements are taboo in many different exercise circles but it doesn’t have to be that way. There are many different, safe and tested supplements that can help you on your journey of losing weight while building muscles. One of the latest groups of such supplements are peptides, more specifically semaglutide and CJC-1295. These affect your body’s natural fat metabolism and may increase the speed of getting desired results. You can buy cjc-1295 dac 10mg peptide online, just make sure you are using a reputable seller.
- Get a lot of sleep – getting enough sleep is essential for maintaining the processes in your body, and growing your muscles. And if you pair up sleeping with a proper diet, you will definitely speed up your results.
Why Do You Lose Muscles While Losing Fat?
One of the most common mistakes people make while on the recomposition journey is that they begin to lose muscle since they’re keeping their body in a caloric deficit. Though you need a slight caloric deficit to burn off fat, you need to make sure you’re eating enough protein to maintain your muscle tissue.
Genetics and ethnicity also plays a role. In fact, scientific studies showed that black people tend to lose more muscle mass on average (while remaining in a caloric deficit). Similar research also suggests some people are genetically predisposed to lose more or less muscle mass, regardless of the calories they consume.
General Tips
Besides working out and keeping an eye on your diet, you can make some general choices geared towards making you a more lean, muscular individual. Here are the most common ones:
- Get in touch with nature – though it sounds surprising, research actually showed that people who spend at least a couple hours a week outdoors, report better overall health and well-being. Also, nature will “force” you to walk and hike more, further solidifying your weight loss efforts.
- Mindful eating – eating is not just about consuming less calories, it’s about being mindful when eating, make sure you chew more, eat slower and enjoy your eating more. Sure, this might sound like bro science, but there are actually scientific studies showing that people who chewed each bite at least 50 times, ate fewer calories as opposed to those who chewed “only” 15 times.
Conclusion
Even though it is a tough, challenging task,body recomposition is not impossible! If you keep a close eye on your diet, work out and stay in touch with nature, you will be able to hit your goal, build muscle and lose weight. Just stay consistent and don’t let anyone distract you from your goal.