To lose body fat without losing muscle is slowly becoming an art of itself. If you are unsuccessful in achieving that, then maybe you have been a victim of wrong advices given to you in the past. Various fitness trainers and experts have their own point of view on the proper technique you need to use. However, I bet that all of them can agree on the next following facts.
Cardio workout
The most common myth out there is that cardio burns fat. Well, it does, but not nearly the way that weights lifting does. And in addition to that, cardio will make you lose muscles, not maintain or build them. Human body is constantly adapting to the stresses you put on it. If you do hours of cardio workouts, you are telling it to become a more efficient machine. Efficient means to go further with less. You will lose some fat with cardio, but in the long run, your body will start losing heavy muscles to make it lighter and store fat to be able to go further. The longer your cardio workouts are, the more you are telling your body to go further and to lose even more muscles and store more energy. Marathon runners stress their bodies all the time doing long cardio workouts. Have you ever seen a strong and muscular marathon runner? The only thing that cardio is good for are endurance events. If you are preparing yourself for a marathon, then do a lot of cardio.
Resistance training
The equation is simple. To build muscles you need to stress your body so it can adapt. Adding resistance to your workout will force your body to adapt and hence, build muscles. If keeping the same resistance for a longer period, your body will adapt and maintain the muscle mass you have gained. But, if resistance builds muscles, how does it burn fat then? The primary source of fuel your body uses when lifting weights are, in essence, carbohydrates. However, after you complete your heavy weight workouts, your body needs to recuperate, to replenish the energy stores and to adapt to the new stressors. This process can last hours after a workout and what do you think from where the body will take its energy from? You are right, from fat!
Nutrition
Nutrition is the most important element in fat loss and muscle building. If you are on a very low calorie intake to lose fat, stop it now! It is true that to lose fat you need to have a negative caloric intake to spend more than you consume. But going very low on calories will trigger different processes in your body than you might have expected. Almost the same as in long cardios, your body will adapt to make if more efficient. It will slow down the metabolism and burn fewer calories. Because muscle mass is a major calorie consumer in a human body, it will start to shrink. To build muscles and lose fat you need to eat healthy food in sufficient amounts to allow for muscle grow. Avoid fast food restaurant junk and highly processed foods with no essential nutrients. Counting calories while eating only junk food is not helpful because your body is not getting enough essential fatty acids to synthesize sufficient protein that is needed to build muscles.
Do you want to start losing weight without losing muscles?
If so, download my free guides on how to burn fat and stay fit forever!
Cardio workout
The most common myth out there is that cardio burns fat. Well, it does, but not nearly the way that weights lifting does. And in addition to that, cardio will make you lose muscles, not maintain or build them. Human body is constantly adapting to the stresses you put on it. If you do hours of cardio workouts, you are telling it to become a more efficient machine. Efficient means to go further with less. You will lose some fat with cardio, but in the long run, your body will start losing heavy muscles to make it lighter and store fat to be able to go further. The longer your cardio workouts are, the more you are telling your body to go further and to lose even more muscles and store more energy. Marathon runners stress their bodies all the time doing long cardio workouts. Have you ever seen a strong and muscular marathon runner? The only thing that cardio is good for are endurance events. If you are preparing yourself for a marathon, then do a lot of cardio.
Resistance training
The equation is simple. To build muscles you need to stress your body so it can adapt. Adding resistance to your workout will force your body to adapt and hence, build muscles. If keeping the same resistance for a longer period, your body will adapt and maintain the muscle mass you have gained. But, if resistance builds muscles, how does it burn fat then? The primary source of fuel your body uses when lifting weights are, in essence, carbohydrates. However, after you complete your heavy weight workouts, your body needs to recuperate, to replenish the energy stores and to adapt to the new stressors. This process can last hours after a workout and what do you think from where the body will take its energy from? You are right, from fat!
Nutrition
Nutrition is the most important element in fat loss and muscle building. If you are on a very low calorie intake to lose fat, stop it now! It is true that to lose fat you need to have a negative caloric intake to spend more than you consume. But going very low on calories will trigger different processes in your body than you might have expected. Almost the same as in long cardios, your body will adapt to make if more efficient. It will slow down the metabolism and burn fewer calories. Because muscle mass is a major calorie consumer in a human body, it will start to shrink. To build muscles and lose fat you need to eat healthy food in sufficient amounts to allow for muscle grow. Avoid fast food restaurant junk and highly processed foods with no essential nutrients. Counting calories while eating only junk food is not helpful because your body is not getting enough essential fatty acids to synthesize sufficient protein that is needed to build muscles.
Do you want to start losing weight without losing muscles?
If so, download my free guides on how to burn fat and stay fit forever!
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