We are so focused on losing weight that any weight loss is considered good. What people often overlook is the fact that most of the initial weight loss is because of loss of muscle. No exerciser would want smaller muscles because of exercising. The goal of exercising is to improve the ratio of body fat to muscle. This can be achieved only by losing fat without losing any muscle. Maintaining muscle mass is important for sustainable weight loss.
Losing Fat, Not Muscle: Tips
Here are some tips to help you lose fat and still retain your muscles.
Fat Burning and Recovery Cycle: The key to losing fat without muscle loss is not being too aggressive about eliminating carbohydrates. You need to just properly manage the amount of carbohydrates you consume. One of the ways this can be achieved is by first reducing carbs by about 20% of the daily requirement and then within 48 hours, replenishing the glycogen levels in the muscle by eating 100% of one’s daily carb requirements. In effect, the cycle consists of two fat burning days followed by a recovery day. Fat loss will average between one and two pounds in a week, while the muscles are also fed well.
Exercise on days when you consume more carbs: What most people don’t know is that the results of exercise come after we are over with the workout in response to how much nutrition the muscle gets after exercise. Exercise on the days when you are consuming more carbohydrates for fuel. Take a few days off from exercise when you are low in carbs.
Exercise about 1.5 to 2 hours after having your meal: This is because at this time, the insulin and blood sugar levels in the body are gradually declining. After a meal, the blood sugar and insulin levels are high as the cells receive nutrients. When the blood sugar and insulin levels drop, the pancreas secretes glycagon and the nutrients stored in fat cells are released into the blood to be used for energy. If blood sugar levels are too high, the insulin deposits excess in the fat cells. If insulin levels are low, the muscles will be underfed. Both these conditions need to be avoided. Timing your exercise to the fall of blood sugar levels allows muscles to receive nutrients more effectively from fat cells.rnrnHowever, before you start incorporating these tips, make sure you consult your doctor as he will be able to guide you about whether the program suits you and will pose no risk to your health.