By Khayyam Ishaq
Losing fat is probably one of the biggest problems of the modern era. In a world of hi-tech devices and singular automation. Job-Home-Job-Home cycle. Yes, I mean you!
People just don’t have the time to go out and look after their bodies all they are interested in are just relaxing in front of the TV on the sofa and eating junk food. Am I right. Is that YOU…! If you want that lean body read on…
Is it possible to lose fat and gain muscle?
Yes, It Is! Nothing is Impossible!. You need enough calories to build muscle and you need a shortfall to burn fat. However, body fat is actually the solution! … Since those stored calories are in the form of body fat, you, therefore, have to lose fat in order to build that muscle.
When you have been trying to lose weight and excess fat, it’s natural to lose some muscle mass. To prevent losing a lot, there are certain diet plans and types of exercise that can help you lose weight, burn fat and maintain your muscle mass.
Losing Weight on a Weekly Basis
It is best to try to stick to a fat loss goal that can be achieved instead of looking at the mass monsters of the Olympia stage. Trust me… You will get there! The easy way to lose weight is to lose one to two pounds a week anything faster than that and you will lose the muscle mass much faster. Kinda negates the process right.
- Generally, you need to consume about 1200 calories or fewer daily. Anything less than this and your body will not get the nutrients it needs to function normally,
- Losing one or two pounds every week is easily achievable and you are only reducing the calorie intake by 500.
Protein and more Protein
When you are reducing the number of calories you are taking then this also restricts the amount of protein that can be consumed throughout the day. Therefore, leading to muscle mass loss.
The minimum amount of protein for women is 46g and for men is 56g daily. This can be achieved easily by eating a source of protein in every meal. Protein can come in various forms but you need to stick to the high quality of proteins like lean red meat, fish, chicken, eggs, and for the Vegans out their beans, lentils, tofu, nuts and nut butter.
Another possibility of getting more protein intake is to try Protein Supplements. Protein supplements are drinks that are high in protein and low in carbs. Now I am not getting the drink and makeup part maybe on another post… The supplement will provide the extra help needed to achieve the amount of protein needed.
- Protein supplements have been shown to help the intake of protein. They are made up of whey this is easily digestible by the body.
- If you have an allergy you need a soy-based protein or try to get the amount of protein from your meals.
Don’t Forget the Green Veggies……!
Now as you know that when dieting it is harder to consume a lot of food all the time. However, their is an exception Yes you have guessed it rights green vegetables and fruit can fill the void as they are low in calories. Now instead of boring you with what you need to eat and when the quickest way I find is that you just consume a fruit and a plate of greens in every meal. That’s It!
Now the interesting part Carbs…..
When you are trying to lose fat and maintain the energy levels for your fat loss goals, you know it can come at a price, exhaustion, laziness, tiredness all the excuses in the book to try to stop doing what you are doing. In fact, it is easier to reduce the number of carbohydrates by just lowering them slightly. On average if you reduce the intake of carbohydrates to 60 to 200g it should allow for more fat loss to occur. Before you do any changes to your diet you need to contact your doctor and ask his advice if a lower carbohydrate diet is beneficial.
The Maintenance of Muscle Mass with Exercise
This is probably the most critical part of losing fat and keeping that muscle mass. I know what you are thinking…easily said…Right. It actually boils down to one aspect try to fit your cardio early in the morning on an empty stomach and after your weights routine. Let me tell you that when I tried this it was hard to fit in when you only have an hour spare in the day but in fact, once you have started and stay focused it becomes easier… Rome wasn’t built in a day!
What I have found useful is that a cardio routine that is low in intensity, so basically you can go for longer and burn the same amount of calories as someone running right next to you. You are asking what is he talking about… in fact, their are studies, YouTube videos that show all this. What you need is to aim for about 150 minutes of cardio a week, making sure your heart rate is up and you can breathe easily without having to stop. Now there are all types of aerobic activity that can include: walking/running, biking, using the elliptical trainer, swimming etc.
Weight Training and Keeping that Muscle Mass
Weight training is a crucial part of maintaining the muscle mass and reducing fat loss. Consistent weight training will help maintain lean muscle mass and reduce muscle mass loss. Training typically three times a week is fine with rest days in between… I will explain the importance of rest days on another post otherwise you might get System Overload!
- Weight training should be kept to a minimum of 30 to 45 minutes per day with short rest periods in between sets typically less than a minute. What you have to remember is that each muscle group should be targeted in each day or try to get two muscle groups if you have less time. Make sure you work the all the muscle groups in a week, chest, back, legs, arms glutes (also part of the legs) and abs.
- If you are training for the first time what you need to remember is that guy next to you know the one I mean he’s sweating grunting lifting heavy and posing is NOT YOU! Always try to achieve what you can do, your body will react to the stimulus you are applying. If it is your first time then go low on the weights and do as much as you can don’t try to act smart.
After all that what you must remember is that when dieting, losing fat, maintaining muscle mass is that the body is nourished properly You only get out what you put in.
It is important that you focus on nutrition before and after a workout.
- Prior to the workout take hydrating fluids and consume a small carbohydrate meal. Ideally 30 minutes prior to a workout, this will help the energy levels to be maintained when working out.
- After a workout, try to consume some protein and carbohydrate meal usually within 60 minutes of the workout.