Losing weight is not a big issue. It can be achieved by the healthy way . But during weight loss, there is some problem that can be a major issue. So if you want to lose weight quickly, then you must try the healthy option to burn only fat.
Usually, when we do a workout, our body uses carbohydrate, fat, and protein as a source of energy in various situations. So our primary goal should be to avoid usage of protein as a source of energy.
If we can follow a healthy routine, we will be able to burn more fat quickly, and our muscle growth will be faster.
How To Burn Fat Without Losing Muscle
#1 Eat Frequently
Eating frequently is a healthy habit for gaining muscle and losing weight. It has been adopted by every athlete, model or bodybuilder to gain muscle and to lose excess calorie. It is a scientific approach to maintaining healthy muscle.
During the whole day, we need nutrient to maintain energy levels. To provide energy body need enough nutrition on the right time to keep the metabolism level higher.
Metabolism is responsible for burning more calorie to provide energy. Thus, metabolism plays the lead role in burning excess fat as a source of energy.
For higher metabolism body need nutrient rich food every 2-3 hour. Also eating a balanced diet rich in protein, carbs, dietary fat, vitamin, and mineral provides the body essential nutrient required for muscle formation.
So if you are planning to lose weight quickly, you should follow this rule. Without this you have to struggle to lose fat and muscle loss is severe if food is not provided to the body.
#2 Eat On Right Time
During exercise, our body utilizes a high amount of energy. These energies are provided by burning calories and fat. So we need to get enough amount of calorie during and after a workout.
If we miss getting enough nutrition, our body start utilizing protein stored in the cell. So if you are going to the gym have some nutrient rich foods.
Before going to the Gym, I eat 2 Banana and one whole egg to get carbohydrate and protein.
During a workout, you should maintain your fluid level. So drink before you feel thirsty.
After completing the workout, I try 2-3 egg white and 2-3 banana. You can also try protein shakes. But protein shakes are known as a meal replacement.
So use it if you don’t have time to eat food. Usually, foods are the best way to get nutrient. So follow a healthy diet routine before, during and after a workout. You will see the effect within a few days of practice.
#3 Increase Protein Intake
Protein is required for many processes during bodybuilding. If we want to maintain a healthy ratio of muscle in the body we need to get enough amount of protein in every meal.
So if you are planning for breakfast or planning for a meal you should include food rich in protein. Including protein in every meal provide enough nutrient for muscle recovery and new cell development.
#4 Balance Carbs Diet
If you are planning to lose weight without losing muscle them, you should take of your carbohydrate intake. Your primary source of energy should be carbs. So include it in every meal to maintain energy flow throughout the day.
Your diet should be balanced with protein and carbohydrate.
#5 Don’t Miss Fats
Yes! We also need fat for normal cell development and metabolism. Healthy fat like Omega 3 and Omega 6 have been found beneficial in developing new cell. But to get fat, you need not eat unhealthy foods. You can simply get it from nuts. During breakfast, you should include nuts with your cereals.
#6 Include Cardio and Strength Training Exercise
Cardio and Strength training exercise are the best way to lose weight. Cardio helps to burn more calorie and Strength Training contributes to gain muscles. Include both activities for faster result.
#7 Feel The Burn With AfterBurn Exercise Routine
To burn fat, you don’t need to depend only on Cardio and strength training exercise. If you want to get a quick result, then you need a few minutes, and there is no need for equipment if you don’t have anything to you at present.
You can do body weight exercise that lasts for a few minutes but with high intensity.
4 minute TABATA Exercise includes 20 seconds exercise 10 seconds rest. Total 8 set is to be complete within 4 minutes. You can include pushups, squats, skipping, running in the same place, lunges, or another exercise you wish to add.
As you feel comfortable later, you can try HIIT Interval. You can decide exercise time and rest time in between.
#8 Rest To Boost Muscle Growth
Rest is the most important part of exercise and nutrition are. Without proper rest body don’t get enough time to recover properly. If you consider rest, then you should think of two things: Sleep and Rest Day.
Sleep: To boost metabolism and muscle recovery body needs enough rest. When we sleep deeply for 7-8 hours, our body start functioning more efficiently to metabolize protein for muscle development and recovery. Also, when these proteins are metabolized a lot of calories are burned.
See also: Sleep To Lose Weight
Rest Day: Take a break in between your workout. The body need rest for proper recovery and to avoid muscle injury.
As per above weight loss is not so difficult. We need to eat healthy at the right time. Also, including exercise helps you achieve your goal in time. Healthy eating does 80% of the work and rest 20% is done by exercising. So form a perfect combination and enjoy the healthy lifestyle.