Most people are always looking to lose weight the best way however the most hardship comes from learning to not lose muscle while doing this.
Unfortunately most diets and health experts do not talk about this often. This is the reason why I will be talking about how to lose weight without muscle.
We all would benefit from this as we all need muscles for our daily activities in our lives.
I hope you will be able to benefit and apply the principles I will be talking about so you can achieve your goals. Please note that this information is from the research I have done to help you with your body.
Know what matters first
Before we start with the tips and strategies of how to lose weight without losing muscles it is vital to know how your body works when it comes to losing weight.
The body can actually lose all the muscles you have or have developed over a long period if you do the wrong exercises.
This is why it is important to understand that not all exercises must be done when doing this exercise of losing fat and not losing muscles.
This is why I commend you for doing your research before deciding to start this goal.
Now let us get into the main part of the strategies and part of this post.
1. Increase protein in your diet
It goes without saying that if you increase protein in your diet you will build muscles.
However just be careful when it comes to this fact of eating too much protein in order to build muscle mass because according to webmd this can actually cause more harm than good by giving your body toxins.
It is recommended to always take the recommended daily protein consumption at all times.
When it comes to protein for losing fat and building muscles you need to remember that muscles do not stay in your body when there is fat and verse versa so you need to focus on one and this is protein for this one.
This is essential that you focus on the right type of protein food not those with lots of fat.
Here are some protein rich food which have protein that you must avoid:
- Peanuts rather focus on other nuts
- Fried eggs
- fatty meat
Rather opt for the following protein rich food which have low fat:
- Lean meat
- Boiled eggs
These are some of the best options for helping maximize protein and lower fats.
2. High carbs are important
Most people have the misconception that you need to lower your cabs for weight loss however this is not true especially if you are looking to build muscles.
One of the main diets you can focus on for this is the vegan diet or the Mediterranean diet
These diets are best for easily having more protein and low fat naturally as you find these foods mostly in these diets.
One diet which can have an opposite effect is the keto diet which has low carbs and high fat.
You can still go for this diet as long as you go for the healthy and good fats unlike the bad fats.
Now that we have talked about the diet for building muscles now let us focus on the exercise you need.
3. Push ups are essential
Pushups are one of the easiest exercises anyone can start doing right away for building muscles at the comfort of their home.
Push go well with a high protein diet for obvious reasons as long as you are consistent with doing them.
push-ups will easily build you upper muscles and chest in a short space of time.
When it comes to push-ups you need to make sure you make a commitment because that is exactly what you will need to do.
4. Cardio exercise 40%
Doing cardio is one of the best ways to get rid of fat easily and that is the reason why most long distance runners are very lean and thin.
However, you need to be careful when it comes to this because cardio, like running can actually cause you to lose muscles which you will need for building muscles.
This is the reason why I am I saying do 40% cardio which means you do light running on the treadmill or jogging just to stay on the safe side.
Running is not the only way. There are many ways to do this and these include the following:
- Social dancing
5. Natural programs
This section I put as a bonus for you as the reader. You do not have to follow it for this but it could really help you with your goals.
Getting natural programs which are related to building muscles as great as this normally has guidelines and steps of how to achieve your goals easily.
There are many programs that you can look into, however having a program which is catered for losing fat and building muscles is nearly impossible to find.
Since I do reviews of weight loss programs which are related to losing weight I can say none of them which I have reviewed could do this for you. These are only good if you only want to focus on losing weight exclusively.
However to build muscles quickly I would recommend you get something which will help your body absorb protein efficiently and quickly in the form of an enzyme.
The enzyme will make your muscle building efforts accelerate more than ever and one of the best ones is called masszymes.
Losing weight and building muscles is one of the hardest feats to achieve especially if you have never lost weight or built muscles.
This is because working to build one could make the other deplete at some instances.
However, there are strategies that you can implement which can make you achieve this goal that is a dream for many.
There are 5 ways that have worked for many people who have gone through this route and they include following the 5 steps:
- Increasing protein in your body
- eat high carbs
- Do push-ups
- Do cardio exercise in moderation
- Opt for natural muscle building programs and weight loss programs.
Although all the fours steps are essentially the last step is only optional as this depends on your situation.
I hope this article was helpful and I hope it was helpful. If you have any questions or comments to add you are more than welcome to leave them below.