💪🏼Avoid Losing Muscle While on a Fat-Loss Program
One downside to weight loss is it often means losing muscle tissue. 😒👎🏼 Research has shown (AJCN) you can expect 20–30% of the weight you lose by cutting calories will come from muscle.
However, these 3 tips can help you hold onto some muscle tissue:
🍴1. Eat More Protein
➖Up your intake to 1.2 – 2.4 g/kg/day. This additional protein, during a kcal deficit, has shown to maximize fat loss while maintaining existing muscle.
➖Look to whole-food sources first and turn to protein supplements if you have trouble meeting your needs. (eggs, nuts, beans, Greek yogurt, seeds, cottage cheese, lentils and meat and seafood)
➖Spread intake evenly throughout the day and aim for every 3–4 hours.
🏋🏼♀️2. Lift Weights
➖Performing regular resistance exercise can help you maintain muscle while you shed fat.
Resistance training breaks your muscles down, which stimulates muscle protein synthesis (MPS) or the repair of muscles. Provided you have enough protein, this repair process helps your muscles heal — and grow back bigger and stronger.
➖Start with 2–3 sessions per week. After six months of consistent work, then add additional days.
🏃🏼♀️3. Don’t Overdo Cardio
➖Cardio can certainly help you lose fat (alongside a healthy diet) and offers a variety of health benefits. But you can have too much of a good thing, in this case. When you take cardio to the extreme in the hopes of shedding fat is where you can get yourself into trouble.
Instead of exhausting yourself — and risking muscle loss in the process — try a combo of cardio and strength-training approach.
🎥: Friday’s full body circuit day! Wasn’t feeling it that day, but you know me, I love a good, mid-weight, full body, circuit workout. 😅 #SweatyHotMess Here’s some clips! Let’s have a great week, errbody! 💪🏼😜
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