- By avoiding the common pitfalls, it is possible to reduce body fat and build muscle at the same time.
- Be careful not to get too low in calories and get enough protein.
- Regular strength training helps your body gain muscle.
To reduce body fat, you need to be deficient in calories. However, the best way to build muscle is to get a lot of calories during training.
Trying to achieve both at the same time is called "body recomposition" and is difficult but not impossible.
People unfamiliar with strength training are more likely to lose muscle while losing body fat, personal trainer and transformation coach Jono Castano told Insider. However, if you avoid the common pitfalls, you can reduce your body fat percentage while maintaining your muscles.
Lose Weight Keep Muscle Diet Plan
1. Too few calories
If you eat too little, you'll run out of energy and your workouts won't work out, making it harder for you to continue your diet, and your body will start burning not only fat but also muscle.
Personal trainer Emily Servante told Insider earlier that "muscle tissue can be lost, weakened, and unable to continue. "
Castano recommends paying particular attention to the diet before and after training.
"Before and after exercise, get more calories and refuel so you can grow without losing your muscles."
2. Insufficient protein intake
Studies have shown that eating a high-protein diet can increase metabolism while maintaining muscle, maintain a feeling of fullness even during weight loss, and reduce the feeling of hunger.
Experts recommend consuming 1.6 to 2.2 grams of protein per kilogram of body weight. If you consume less than this, it may be difficult to reach your goal.
Carbohydrates and fats aren't that important, but you should also get enough of these two nutrients to nourish and work out comfortably.
"Food is everything," Castano said.
"Getting the right nutrients will make a big difference in what you get."
3. Do not do strength training
By raising weights on a regular basis and applying load in stages, you can send signals to your body that "muscles are being used" and "muscles must be maintained".
"Even when you're reducing calories to reduce body fat, you still need to do regular strength training to maintain your muscles," Luke Worthington told Insider earlier.
"Muscles are'use or lose'"
Castano advises paying attention not only to the weight of the weight but also to the technique and tempo.
"It needs to be heavy enough to encourage muscle growth."
4. Excessive aerobic exercise
Aerobic exercise does not interfere with muscle growth and maintenance, but it may slow down muscle growth if you sacrifice strength training or if you are hungry and run out of calories.
Castano recommends limiting high-intensity aerobic exercise.
"When you do aerobic exercise, if you don't keep your heart rate below 120 beats per minute, you can burn your muscles," he says.
"I recommend power walking over intense aerobic exercise."
5. Don't get enough rest
Muscles grow while you sleep, not when you're in the gym.
Getting enough rest is very important for losing fat and building muscle. If you don't have enough time to recover, it will be difficult to reach your goal.
"We believe that breaking muscles gives the best results, but it's not," says Castano.
"A weekly training program needs to be planned separately for different muscle groups to rest unused muscles."
I hope you understand lose weight keep muscle diet plan.
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