When you lose weight, it doesn’t always mean you’re only losing fat. Sometimes, you’re losing muscle mass too. You have to follow a weight loss program that specifically helps you lose body fat, while you preserve muscle mass. A fit appearance takes more than just reducing the number of calories you eat, but also exercise. The exercise builds muscle tissue, while the restricted calories help melt away the fat that hides that muscle.
Start with a healthy diet that focuses on building muscle tissue.
One of our goal specific diets is a muscle building nutritional plan. It focuses on providing all the nutrients you need to build strong muscle tissue, while also is lower in calories to help you burn fat. You need about 1.5 grams of protein for every pound you weigh to build muscle tissue. Our healthy plan helps you do it without having to calculate all the nutrients and micronutrients necessary. While most people think they have to cut out fat entirely, it’s important that you have about 15% of your calories from fat to build muscle tissue.
Of course, exercise is also a key to building muscle tissue and losing fat.
You’re probably aware that you won’t build muscle unless you exercise and that exercise also burns more calories to help you lose weight. What you may not know is that the more muscle tissue you have, the easier it is to lose weight. Muscle tissue requires more calories to maintain than fat tissue does, so you’ll be burning extra calories 24/7 as you increase the amount of muscle tissue.
Aim for reducing your caloric intake by 500 calories a day.
You can’t starve yourself and expect to build muscle, but you can’t lose fat without reducing calorie amounts. There’s a fine line to walk in how many calories to cut. For most people cutting calories by 500 a day can be the answer. Of course, this varies based on your size, gender and goals. Strength training can help you build muscles. You can combine your routine into a HIIT—high intensity interval training workout to burn extra calories. On the days you push that hard, you can up your calorie allotment by a few hundred calories to provide extra nutrients for muscle repair and rebuilding.
- Don’t worry that you’ll look muscle bound if you’re a woman. Due to sex hormones, it’s harder for women to build bulky muscle and takes a strict diet, rigorous exercise and sometimes supplements to do it.
- You do need cardio, but if you’re building muscle tissue, it can be counterproductive. When you do cardio, you’re burning both lean muscle tissue and fat. Focus on strength training.
- Don’t do strength training every day. Your body needs to rest between sessions. Give it 48 to 72 hours before you work the same muscle groups again.
- Get adequate sleep and hydrate frequently. Sleep helps make your workout better and keeps hunger hormones in balance. Being adequately hydrated improves your performance, while also boosting energy.
For more information, contact us today at Wellness On A Dime Coaching