8 suggestions to help you lose fat without losing muscle

We all know that in addition to exercise, muscle gain and fat loss

calories are the focus, so how to balance?

Perhaps this is the currently known

the most effective way to lose fat without losing muscle, the

can enable you to ensure muscle growth while

It allows you to effectively reduce body fat while ensuring muscle growth.

You would do well to follow these tips to the letter

01
Reduce nighttime carbohydrate intake

Strength training requires glycogen from carbohydrates to provide energy.

But at night

especially after 8:00 p.m.

increases the chance that the body will store fat.

Because the body only consumes a small amount of sugar and glycogen at rest.

the body's metabolic capacity is also reduced during sleep.

the body releases more insulin.

The body releases more insulin, and high levels of insulin increase fat stores.

02
Properly scheduled cardio training

Fat loss depends on cardio, and body shape depends on strength.

So aerobic training should be done.

But too much training will affect muscle growth and metabolism.

Therefore, it is recommended that only three times a week of cardio training.

Aerobic training can be arranged before breakfast.

There is a theory that fasting aerobic fat loss, more.

The first is not reliable, as long as you do not have low blood sugar

I'd rather believe it...

Keep your strength training to less than 60 minutes

The arrangement of more decreasing groups and supergroups, the

gain muscle training intensity to facilitate the consumption of more carbohydrates.

03
Eat more fiber

A moderate intake of fiber helps to reduce fat

because fiber can hinder the digestion and absorption of carbohydrates.

slowing down the rate at which sugar molecules enter the bloodstream.

facilitates the reduction of insulin release.

(High insulin is a signal for cells to store fat.

Reducing the amount of insulin released helps prevent fat gain.)

04
Eat fish

Eating fish can increase muscle mass and reduce body fat at the same time.

because fish is high in beneficial fats.

Fish grown in frozen waters (such as salmon)

which provides Omega-3 fatty acids.

which makes muscles more sensitive to insulin

(Muscles are more responsive to insulin

It helps to increase muscle size and reduce fat).

Besides, this fish promotes glycogen stores

and amino acids into the muscles.

Eating salmon three times a week

also contributes to the storage of glutamate, and

You will get enough Omega-3 fatty acids.

05
Exercise twice a day

Strength training, as long as it is not excessive

can cause the body to produce hormones and enzymes that promote muscle growth and

fat loss hormones and enzymes.

This can be fully utilized by training twice a day

This prevents calories from being stored as fat.

If you have the intention to be strong

You can get up 15-30 minutes earlier and

Do a little manual circuit training.

Jogging outdoors if it's a good day

Then have a formal strength training session after work.

06
Cycle high and low-calorie intake (calorie cycling)

Reducing caloric intake helps to reduce body fat

But it can also reduce muscle.

But this can be avoided as much as possible with this approach

After three consecutive days of a low-calorie diet

The fourth day is a high-calorie diet.

You may lose some muscle during these three days.

You can take some supplementary supplements (such as BCAA)

to prevent muscle damage.

Here's a simple formula -

Take 50% of your usual caloric intake on the low-calorie day, and

On high-calorie days, add 30% to your usual calorie intake.

 

07
Distribute your carbohydrate intake wisely

You can indeed reduce body fat without reducing your carbohydrate intake.

Here's a good way to do it

Add up all the carbohydrates you consume in a day.

Let's say it's 300 grams.

Then, consume 30% (90 grams) at breakfast and 30% (90 grams) at your post-training meal.

The remaining 120 grams are divided evenly between the remaining four meals.

This simply means that most of the carbohydrates

After training and early morning

Getting up in the morning and after training

The body has the least chance to store calories as fat.

Blood sugar and liver sugar levels are low at this time.

Most of the calories are used for "recovery" work.

08
Low-fat diet

The three main causes of increased body fat are

1. Excess calorie intake

2. Excessive dietary fat

3. Excessive intake of carbohydrates

If the previous 7 tips have not achieved the desired results.

Then you have to rely on this last trick.

That is, directly reduce the amount of fat in the diet.

The only way to do this is to choose fat-free proteins, such as egg whites, fish, and high protein.

Such as egg whites, fish, and high protein powder.

After 6 to 7 days, add a little more fat to your diet.

A simple way to do this is to replace fat-free protein with lean red meat,

chicken, etc. to replace fat-free protein foods.

This will increase the amount of fat in the diet

and provides essential fatty acids - one of the essential substances for muscle growth.

Got it? With all that said

The most crucial part is how you organize your diet

Training is a must, and scheduling it properly is most important

The rest is left to time!