How to lose weight without losing muscle mass

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Are you eager to shed excess weight while maintaining your hard-earned muscle mass? Often, we become fixated on losing those extra pounds, inadvertently sacrificing muscle mass in the process. It's undeniable that any weight loss regimen will involve some degree of muscle volume reduction. However, the key is to prioritize fat burning while minimizing muscle loss. By doing so, not only can we prevent the rebound effect but also enhance our calorie-burning capacity, as greater muscle mass leads to increased calorie expenditure. In this article, we will delve into effective strategies for losing weight without losing muscle mass. Read on to discover valuable tips on nutrition and training to help you achieve a fit and toned physique.

How to lose weight without losing muscle mass

In this article, we will delve into effective strategies for losing weight without losing muscle mass. Read on to discover valuable tips on nutrition and training to help you achieve a fit and toned physique.

Monitor calorie deficit

One of the most effective recommendations when it comes to losing weight without losing muscle mass is to follow a diet and training that does not produce a too excessive calorie drop. If we lose too many calories a day our body is left without a source of basic energy such as sugar or accumulated fats and then it will be when it begins to consume the mass of the muscles. Therefore, it is advisable to do a routine of feeding and exercise that spends the sugars and fats accumulated and that we ingest, but we do not reach the point that our body needs to spend muscle mass to function and reduce it.

According to some studies, if we want to preserve muscle volume, we will have to follow a regimen where we reduce between 500 and 1000 calories a day. Therefore, if you want to show off a toned body you will have to try to stay within those established limits.

You can consult this other article of in which we tell you How many calories you have to burn a day to lose weight.

Prioritize Strength Training

Incorporating regular strength training exercises into your fitness routine is vital for preserving muscle mass during weight loss. Focus on compound movements such as squats, deadlifts, bench presses, and rows, as they engage multiple muscle groups simultaneously. Aim for progressive overload by gradually increasing weights and resistance to stimulate muscle growth.

Implement High-Intensive Interval Training (HIIT)

HIIT workouts are effective for both burning fat and maintaining muscle mass. These short bursts of intense exercise followed by periods of active recovery help boost metabolism and preserve muscle. Include exercises like sprints, burpees, and jump squats to elevate your heart rate and maximize fat-burning potential.

Don't lose weight abruptly

Another of the most common mistakes we make when we want to lose weight is to lose many kilos in too short a period of time. When we lose weight sharply, not only does the calorie intake decrease excessively, but also different changes occur in our body (especially at the hormonal level) that negatively affect the muscle mass of the body.

The ideal way to lose weight without losing muscle volume is to try to make our weekly weight loss around 1%. That is to say that if for example you weigh between 75 and 80 kilos, the ideal would be that you lose 800 grams approximately weekly.

Do aerobic routines and anaerobic training

Exercising is essential to lose weight and increase the muscular conditions of our body. However, it is also important to know what type of training will be the most suitable to achieve our goals. In our case, the best option will be a routine where we combine aerobic exercises with anaerobic or weight training, since this burns fat and gains muscle mass. Next, we will give you a series of tips to correctly perform this type of training:

  • Choose the most appropriate time to train: it is advisable to exercise on an empty stomach, if possible, it is a good time. In addition, you will also have to perform first the anaerobic exercises and then the aerobic ones, since the muscle glycogen will be reduced and therefore you will burn more fat.
  • Do your anaerobic exercise with high loads: it is important that the routine is intense so that our muscles do not lose their mass and consequently, we can burn a much greater amount of fat.
  • Reach peaks of intensity during aerobic exercise: increasing the heart rate at several certain times during training can help decrease the glycogen stores of our body, which would force you to use fats to maintain our energy. For example, if the average heart rate in your routine is 70%, you should raise it every so often by 85-90% for a couple of minutes.

What should I take to lose weight without losing muscle

In addition to choosing the most appropriate training to lose a few kilos without giving up your muscles, it is also important that we take care of our diet. Next, we give you a series of recommendations on the diet that you should take to show off a toned and defined body:

  • Eat 5 meals a day: Instead of making three excessively large meals a day, you'll need to spread calories into 5 lighter meals daily. In this way, we will improve digestion and absorption of nutrients and accelerate our metabolism.
  • Moderates the consumption of carbohydrates: this type of food can sharply raise the glucose of our body and consequently, prevents the elimination of fats from our body. Therefore, it is recommended that you ingest complex carbohydrates such as whole grains and fruits as they will provide us with energy throughout the day.
  • Increases protein intake: these types of nutrients help preserve muscle mass. In addition, they also help improve our metabolism and have satiating properties so we will also be able to control the daily consumption of food. Here are some of the main protein-rich foods.
  • Prioritize Nutrient-Dense Foods: When aiming to lose weight without compromising muscle mass, focus on consuming nutrient-dense foods that provide essential vitamins, minerals, and antioxidants. Opt for plenty of fruits, vegetables, whole grains, and healthy fats like avocados, nuts, and olive oil. These foods nourish your body, support muscle recovery, and help maintain optimal overall health.
  • Drink plenty of water: proper hydration is essential for the proper functioning of the metabolism. In addition, it also helps to mobilize the waste that is produced during the fat burning process.
  • Don't eat until an hour after exercising: Eating food right after training can slow down fat burning.

Remember, losing weight while preserving muscle mass is achievable with the right strategies and mindset. Focus on creating a balanced approach that prioritizes both fat loss and muscle preservation to achieve a healthier and more toned physique.

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