We all strive to achieve the best of our workouts, and the best simplifies two exact demands which are to lose the targeted fat and build muscle in the same time. In order to accomplish this challenging mission we go though nutrition plans, workout sessions, and we push ourselves to stay on point as much as we can. The thing is that the combination of tactics we use has different and often counter-fighting technique whereas dieting enables fat loss but affects our muscle size as well.
In order to lose fat, we need to reduce the calorie intake we consume or burn more calories than we eat. But dieting has another side-effect besides weight loss and reduced fat, it reduces our muscles as well, especially when we are following extreme nutritional dieting plan.
The best scenario or strategy we need to adopt is the one that enables us to lose fat but maintain are muscle size in the process. How can we accomplish this?
This particular strategy is based on 3 key factors that define a healthy metabolism. First, the focus in on muscle which depends on energy, pushing your body into an algorithm of need; the more muscle you have the more calories you need to maintain them. Second, is the type of quality of calories you eat; Not all foods are equal in their nutritional value and certain calories contribute to a faster metabolism. And last but not least, the type of exercising you are performing can define your muscle and burn the fat you need.
In order to achieve a state of energy deficit through exercise, instead though diet, you need to monitor your progress carefully. You need to find the right balancing state where you are exactly in the spot where you are not over-challenging yourself in the workout department, and you are not restricting yourself with extreme dieting.
The following guideline will present you some recommendations in order to achieve a healthy balance and successful deficit without strict dieting:
#1. Carbs are not your enemy
Instead of eliminating carbohydrates in order to lose fat, try embracing them in your daily nutritional plans. When you are reducing total calorie intake, instead of just one food group you are placing your body in a position of fat-loss deficit with serious health implications. Carbs are actually muscle friendly nutrients that support your challenging workouts, provide good levels of glycogen and much needed energy to support your body`s functions.
#2. Low-level Cardio training
Adding 30 minutes of low-level cardio on your non-workout days, will keep your hearth rate at its optimum range of 70% used capacity. This particular position will prevent your muscles to be affected from over-training and enable preservation of current muscle mass. Your metabolism on the other hand will remain at optimal level as well, enabling efficient muscle recovery after your workout session.
#3. The importance of sleep
It’s been mentioned many times, that the most important factor for muscle building is good and quality sleep. With efficient sleeping of 7-9 hrs you`ll enable your body to maintain proper cognitive functions and clear thinking that leads to positive mindset and willpower to stay consistent at the chosen workout. Besides the much needed rest for our brain, adequate sleeping habits leads to normal hormonal levels within the body, less stress, and weight loss. Additionally, while we are sleeping our bodies produce the human growth hormone which is the crucial ingredient for muscle building, optimal metabolic function and normal sugar levels.
#4. Monitor not measure
Constantly measuring your weight every single day might not get you to the outcome you seek. Therefore, the best thing you can do when going through this process is to ditch the scale entirely. Try monitoring you progress though pictures or how your clothes fit, because changes in your body composition can occur even without changes in your weight, especially when you are building muscle.
Furthermore, healthy levels of body fat for women are somewhere between 17-25%, and those vary depending from body type. Not all body types are meant to be lean, so set your goals realistically and work towards healthy improvements.