how to lose fat without losing muscle
how to lose fat without losing muscle

How to lose fat without losing muscle – The best explanation on 2019

Do you worry with the really obese figure of yourself? So, it is the time to keep full stop for the times you spent in front of the mirror by thinking on losing fat masses. But, at the same time, there are some people who are trying to firm their body. So, do you familiar with the difference between losing weight and firming body? Simply, reduce some kilos from your body is known as the weight loss. In case, if you lose weight through resulting shaggy bellies and armpits, you need to firm those for a smarter look. Hence, definitely, these two are different. Thus, in the second example, they have lost some amount of muscle masses as well. This is a common complaint with most of the weight reduction programs. That is why today we planned to discuss a little on how to lose fat without losing muscle.

What is meant by “how to lose fat without losing muscle”?

We believe the above explanation will help you to understand these two are separate concepts. The fats or excessive oils in our body will do nothing much other than acting shock-absorbing layer and controlling the body heat. But, the muscular system has an immense play for the human body. It is the main contributory factor to establish human locomotion along with the skeletal system. So, how can you live with a troublesome walking pattern? In addition to this, it can cause joint pains and loss of stability as well.

how to lose fat without losing muscles

Thus, it is important to keep your muscle masses in a healthy manner. So, when you following a regime to reduce body weight, you have to think of burning fats while maintaining muscle. This is the simplex thing we are going to discuss today.

If we say something extra to this, maintaining good muscle mass may help you to burn fats as well. This is due to its involvement for increasing basal metabolic rate. Hence, it is very much useful to think of how to lose weight without losing muscle. Isn’t it?

How to lose fat without losing muscle only by dietary modifications?

When we discussing losing weight without losing muscles, the first and only thing coming into our mind is diet. Most of the people believe controlling the dietary intake is an awesome health practice. Yes! It is good. But, it should be a scientific process. So, you alone cannot design your diet plans. That is why we eagerly telling you to meet a dietitian to create it for you.

So, the dietitian will consider your underlying medical conditions, body mass index, basal metabolic rate and available muscle masses in a scientific way to design the diet plan. Thus, if you already have fewer muscle masses they will prescribe more and more protein sources. In here, you will easily feel stomach fullness. But, do not worry! It will not increase your fat mass unless you use oil fry meets. However, That gives a solution to how to lose fat without losing muscle.

Follow a regime of exercises to maintain muscle masses!

how to lose weight without losing muscle

But, only with the diet plan you cannot maintain the available muscle masses or increase it. Thus, the scientifically organized exercise regime is a necessary thing in here.

Now, we are talking about losing fats while keeping muscles. So, following only an aerobic programme will not enough. It definitely burns your fat mass. But, you have to consider to take the heart rate ( HR ) maximum within the programme. That is why your physio will ask you to wear an HR belt while doing the exercises.

However, if you are planning to maintain muscle mass, do not forget to add at least fifteen minutes heavy strengthening programme as well. The type of such activities, frequency and repetition may vary with personal factors. But, we have explained a few of them that almost suits for everyone through following lines.

3 types of exercise to reduce fat but to maintain muscle properties

1.) Bridging



This is almost a core strengthening exercises. Even the people with backaches can try this confidently. You can get more result if you try to do it along with breathing techniques.

2.) Squatting



When you need extremely a perfect lower limb regime, this is ideal. But, the people with knee and back pains should follow it under the supervision of a physio. This will strengthen the leg muscles while maintaining mass.

3.) Static bicycle

Static bicycle


Strengthening quadriceps muscles is a simple practice through using a static bicycle. But, if you could increase its resistance accordingly, it will provide awesome results over time.

Does mobilize belly fat is really difficult through maintaining muscles

Yes! Often the belly fat mass is contributing by intramuscular fat percentage. So, you have to follow harder aerobic activities to mobilize those. So, you will feel difficult with strengthening program at the end. Thus, in this case, it is better to do this in two separate days. In the end, there will be nothing to worry on how to lose fat not muscle further.

At last, shake your hands with the awesome figure!

Wow! Finally, we have come to the last point of our discussion. So, we hope this guide will help you a lot to understand doubts on how to lose fat without losing muscle. At last, we are going to keep the end mark here. But, we hope to meet you sooner with another important fact.


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