lose body fat

Discover how to lose body fat, without losing muscle mass

Discover how to lose body fat, without losing muscle masslose body fat

There is weight loss and there is fat loss. When people say they want to lose weight, they almost always mean that they want to lose fat and not muscle mass. But how does this actual work and which method is effective?

Muscle function

A muscle is an active tissue in a place in your body where the fat is burned. Muscles are therefore of great importance in burning fat and also in the shape of your body.

Calorie intake and consumption

The most important factor for losing body fat is the relationship between a number of calories you consume per day and a number of calories you burn. It is a fact that your calorie intake should be less than the consumption to burn fat. This is not based on a personal opinion or the opinion of a diet guru, but this is the law of thermodynamics. This law says the fat loss is determined by burning more calories a day than you consume.

Nutritional value

Now the value of nutrients plays an important role. For example, someone who follows an energy (energy restricted) diet can be both malnourished and overcome by a wrong composition. It is therefore important to choose high-quality, nutritious products. But even so, someone still can create too much fat by eating too “healthy” food if you get more calories than you burn.

The importance of strength training

There are two ways to create a calorie shortage. You can eat fewer calories or you can eat the same amount of calories and adding exercise to burn more calories. As we focus on fat loss without muscle loss, that activity should focus primarily on strength training and, to a lesser extent, cardiovascular training. Although this is contrary to what many think, several studies show that strength training leads to more fat loss without muscle loss than just an energy-restricted diet.

Muscle building by strength training

Another study looked at two groups of subjects with obesity on identical, very low-calorie diets. One group received cardiovascular training (walking, cycling, jogging) and the other group gained strength training. After 12 weeks, both groups of weight were lost. The group doing cardio training was 30% fat mass and 70% muscle mass. The group that performed on strength training was 100% fat mass loss. This shows that the strength training group has significantly lost more fat. In addition, the rest of the metabolism (the body-burned body of the body) proved lower. Thus, muscle build up causes more fat mass to be burned. In order to lose weight without losing muscle mass, you can best combine a calorie-restricted diet with strength training.

Responsible dietslose body fat

Finally, it is important to note that a calorie-restricted diet does not mean that you have to starve yourself or have to eat extremely low calories. A major calorie deficiency always causes the loss of muscles because your body gets too little energy and goes on to burn the proteins. As a result, you will break down muscle even with strength training and enough protein in your diet.


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