Burn fat not muscle. If you are your cutting phase and worried about burning that hard earned muscle as well as the body fat this article is for you.
Losing fat and building muscle is a difficult task that many people struggle with. Often, when you are trying to lose weight, you will find yourself losing the muscle as well as the fat.
This leaves your body looking skinny and unhealthy rather than toned and fit. Thankfully, there is a way to burn fat without losing any of your hard-earned muscle!
In this article we are going to discuss how to build lean muscles while burning unwanted pounds of fat.
Combine Strength With Hypertrophy
With a cut you will be using Type II muscle fibers more often, and training them to do work when they are already fatigued. You need your body to be strong even though it’s getting smaller so that you can maintain as much strength as possible while in the process of losing weight.
This doesn’t mean just doing singles with light weights; this means organizing heavy lifts around different reps ranges such as sets of five or six at 85%+ on squats, bench press, deadlifts etc., then back off for ten minutes before going again.
The heavier loads recruit more fast-twitch (Type II) muscle fiber than lighter ones because each consecutive rep becomes progressively slower due to fatigue – which in turn requires greater tension time per contraction. That means more Type II muscle fiber recruitment and, consequently, greater hypertrophy response to your training stimulus.
To get the most out of these heavy sets with light weights you need to be in a moderate-to high intensity state where your heart rate is elevated but not maxed out (you know this because after about fifteen minutes at that level it will start dropping).
This neural drive allows for maximal force production as well as increased motor unit firing rates which are both beneficial for recruiting fast twitch fibers while preserving slow twitch ones – something called “residual tension.”
Your body needs strong muscles even when you’re losing weight so that its strength stays mostly intact during periods of calorie restriction or cutbacks on calories during activity such as Cross fit.
Weight Loss and Fat Loss – The Difference
First you need to understand the difference between fat loss and weight loss.
It’s not just about dropping pounds, it’s about changing body composition. To lose weight you need to burn more calories than you take in or expend. That is how the number on the scale goes down (just water weight really).
To lose fat and gain muscle, however, there needs to be a caloric deficit in addition to an increased amount of protein – approximately 0.75 grams per pound (.03g/kg) lost for three weeks at a time followed by two weeks maintenance level intake with regular exercise sessions as well
We all want that shredded six pack but let’s get one thing straight: There are no shortcuts! It takes hard work and dedication if you’re serious about losing abdominal fat while maintaining your lean mass so here are 4 great tips that will help you smash that six pack goal.
- Eat protein at every meal. Aim for about 0.75 grams per pound (.03g/kg) lost for three weeks followed by two weeks maintenance level intake with regular exercise sessions as well
- Strength train! This is the only way to build muscle and reduce fat in the abdominal area while fighting off age-related decline of muscles in your core region
- Drink plenty of water and other natural fluids like coconut or almond milk on a daily basis because they’ll not only keep you hydrated but promote healthy digestion and bowel movements which can cause bloating
- Avoid processed foods, alcohol, sugary beverages, sodas and smoking cigarettes as these are known contributors to weight.
- Use fat burning supplements that target fat loss and preserve lean muscle mass.
Here are some tops to help burn fat while preserving lean muscle mass.
Slow Aerobic Cardio
Slow aerobic cardio is the best way to get lean, while maintaining muscle.
Aerobic workouts can be as simple and effective as a long walk outside in nature or rough terrain such as going uphill on a treadmill at an incline of 15 degrees for 45 minutes.
Also, if you’ve just finished off your heavy lifting session with squats, deadlifts, bench press etc., then hitting some assisted pull-ups (pull-ups performed with assistance from either bands or chains) would help maintain that strength by recruiting more Type II fibers – without exhausting them!
In general: Slow aerobic cardio is one of the most important components in any half/full marathon training plan; it helps maintain endurance levels during weight loss phases like running marathons.
Eat Lean Protein
If you want to burn fat and not lose muscle during a cutting phase, you should consume the optimal amount of protein.
First, it boosts your metabolic rate throughout the day because protein takes more energy to digest than carbohydrates or fat. Secondly, it keeps you full tup and so you are less likely to overeat
In order for this plan to work properly though, don’t eat too much lean meat like chicken breast as well as high-fat meats like bacon. Instead go with other sources such as fish (salmon), eggs whites and whey proteins that have low levels of saturated fats in them.
You can also cook up some beans so they provide enough fiber which will help keep things moving through your system without clogging arteries along the way
After Working Out Eat Carbohydrates
Help refuel your muscles and liver glycogen stores with the help of protein to maintain muscle mass.
I recommend foods like sweet potatoes, bro and digestion. All the more reason to start eating some of those greens!
Rice or pasta that are high in complex carbohydrates for an optimal post workout meal.
These carbs also have a higher glycemic index which means they will give you more energy! You’ll be feeling good and ready to go after eating these delicious carbs right after working out.
Make Sure You eat Vegetables
A great way to ensure you are just burning fat and not your hard earned muscle is to eat veggies.
Vegetables have a high water content, so they fill you up without adding much to your caloric intake.
Plus veggies are rich in vitamins and fiber which are great for gut health.
Eat Some Healthy Fat to Preserve Muscle and Burn Fat
It is important to eat some healthy fats daily as they are essential for preserving muscle and burning fat.
Eat more of the following healthy fats: seeds, nuts, avocados, olives, olive oil (healthy oils), flaxseed or chia seed meal.
Make Sure You Rest After Working Out
If you want to preserve lean muscle mass and just burn excess body fat recovery is vital. Your body will burn muscle for fuel if you do not give it the protein and carbohydrates it needs to recover.
Sleep deprivation can also lead to a decrease in your metabolism, which is counterproductive when dieting because weight loss relies on burning more calories than you consume.
Give yourself at least eight hours of sleep each night so that your body can properly recuperate.
If possible try adding an extra day off after every three workouts (for example, Monday-Wednesday-Friday).
This schedule allows for two days of recovery between each workout session instead of just one – giving muscles time to rebuild themselves stronger and better able to handle future workouts without as much risk for adverse effects like chronic fatigue or injury.