How To Retain Muscle While Losing Fat
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Under normal circumstances, most people will find that they will lose fat not muscle unless they are a frequent marathon runner for example.
Two methods that work well in losing weight are eliminating carbs from the diet and sporadic fasting.
Sporadic fasting means not eating for brief lengths of time. ?This method will stimulate the production of the hormone HGH which builds muscle and eliminates fat while not affecting your metabolism rate. ?You will also be consuming less calories. By not consuming as many calories, you will burn fat. Some benefits to this approach is that it's Flexible, Saves Money, and You Don't Have To Change The Way You Eat.
Eliminating carbs from your diet simply means staying from all foods high in carbohydrates. Some examples of carbs that have been processed are rice, sugar, pasta, bread, and juice. Your body's level of insulin will drop substantially. The extra calories you consume are placed in the fat cells by the insulin which is a major factor in weight gain. When you stop eating these processed carbs, your body will begin burning fat for energy instead. Excess fat will start to burn off quickly using this method.
Some are under the notion that a low-carb diet will burn muscle as well as fat. Let me assure you that this will not happen and here is why.
Muscles can use glycogen from carbohydrates or ketones from fats as an energy source.
When someone does weight training resistance exercises, they use intense amounts of energy in short intervals of time. HIIT exercises or short range sprints work similarly. ?Because the energy derived from fat is sufficient for these types of exercises, this helps you lose fat not muscle.
For athletics who engage in activities that require high endurance, muscle loss is something to be worried about. When you do long drawn out aerobic activities, like marathon running, you absolutely need the glycogen from carbs.
Fruits and vegetables provide plenty of carbohydrates without having to consume processed foods. These sources will still provide sufficient glycogen for your bodily functions.
When you cut out carbs, you need to increase your intake of fats because fats will be your main sources of energy. A higher carbohydrate intake should result in lower fat consumption, otherwise the body will have too many calories which will translate to increased fat on the body.
Neither of these fat burning techniques will cause muscle loss. Remember to be consistent with your dietary changes whether fasting sporadically or eliminating carbs and engage in exercises such as HIIT or resistance training and you'll notice an increase in fat loss but not muscle loss. This is the best way to lose fat not muscle.
Article Source: Articlelogy.com
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