Effective Techniques to Burn Body Fat and Maintain Muscle Mass
As many people talk regarding trying of losing weight, what in reality they are trying is to burn body fat? An issue is that it needs not losing your muscles. A body naturally performs while you are a deficit on calories. For losing fat, being caloric deficit serves as the requisite it is not possible to lose fat. If you aren’t taking fewer calories than those which get burnt daily.
If you manage to achieve a caloric deficit only for losing weight by lessening calories. You are going to lose the same amount of weight by fats as you drop by gravity. It can make dieting ever lesser attractive than it seemed before.
While, a caloric excess—consuming more calories as compared to those which burn daily – is needed for building muscles. Consider building the muscles such as laying bricks: for those who want of building them up, they are going to require more blocks. However, once again, getting back to the issue of requiring to get bricks removed for weight loss.
But, you can easily manipulate a way that two kinds. Kind of body tissues (muscles and fats) are getting lost while the caloric deficit through creating this deficit by a different method. These methods of manipulating are a lot. As each process helps in its way, they are powerful if done in concert. Following are some steps which take:
Cut Fewer Calories and Burn Body Fat
Of course, if only cutting calories causes a lot of muscle loss, you desire to back away from the less calorie diet. Generally, a man must reduce calories by around 400 – 600 calories while a woman by approximately 300 – 400 calories. A much better way of approaching this is to find what is the maintenance calories of an individual, and then decrease this number by 25% approximately.
The maintenance calories show the number of calories that you require for eating every day to maintain the weight at a given time, contributing to things such as exercise, which mentioned in detail below. While a highly accurate method of determining the number of calories that you burn daily. Is to spend a day in a metabolic chamber of a lab – a room which measures the percentage of CO2 within the room. There are some online tools available for roughly finding the maintenance calories. Multiply this number with 0.75, and this a functional target of losing weight gradually.
Must read: How Many Calories A Day To Eat To Build Muscle?
That’s fine: a little caloric deficit will aid you in losing weight gradually. Which will assist in reducing the amount of the fat-free muscle mass which you miss? For instance, the studies have shown that athletes either lose 1.4% of the bodyweight weekly (like for a 200-pound man, it would be equal to 2.8 pounds weekly) or 0.7% of the bodyweight weekly (for that same 200-pound man, which would be equivalent to 1.4 pounds weekly).
Both these groups lost a same amount of the total weight, however, while the steady weight-losing group lost 0.66 pounds of leaner mass and 7 pounds of fats, while the slow weight-losing groups lost 2 pounds of more muscle mass and 11 pounds of fats.
Perform whole-body power training
The kind of exercise which you choose is very vital. The cardiovascular exercise can work for the aerobic muscular fibers, which increases the oxygen extraction, however not importantly changes the muscular mass. Also, you may lose muscle mass still if this is an only way of tending to lose weight.
But, to build muscles, power training is highly famous during a caloric excess. The studies showed that for attenuating declines within the muscular mass. Resistance training is beneficial when you are in a caloric deficit. Dissimilar to the aerobic exercises, this training – particularly heavy load training - basically works on type 2 muscular fibers, which links with muscle mass gains and preservation. Power training triggers short term hormone production. Also like testosterone and growth hormones, which help in muscle building and retention.
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People must prefer complete body training 3 days weekly, keeping the amount minimum. Ideally, however, strength training must be 5 to 6 days weekly. Dividing the schedule in lower and upper body days.
Moreover, for making sure that you stimulate the muscle growth optimally. It is recommended to perform the leading exercises with around 80% or more or the maximum load which you can lift for a single rep. Aim for performing 6 – 8 reps for each activity in the workout routine. Keep compound exercises to lower end and single-joint isolation exercise to a higher end.
Maintain or enhance protein intake
While cutting calories, many times, none of you must cut down proteins. Protein is a nutritional stimulus which builds muscle. While on a diet, it works as a nutritional stimulus to maintain muscles. It also serves as the highly satiating nutrient— proteins keep you full for a long time – and it is one of the least likely things for being stored as fats even if taken in excess.
A study done on men who lost fats by exercising and cutting calories showed that those who took high protein diet gained 2.64 pounds of muscle and 10.56 pounds of fats while those who took low protein diet gained fewer than 1/4th pound of muscles and 7.7 pounds of fats.
The amount of protein that you require every day depends on various factors. However, a person must take 0.4 – 0.55 grams of protein with every meal for each kg of body weight for optimal muscle growth. Using the dose of around 30 – 40g of protein for every 3 – 4 hours would quite rarely be a bad thing.
Pay attention to the carbs.
A low carb diet is considered unimportant for losing weight and may cause muscle maintenance. Protein growth impairment by decreasing exercise performance. However, a study done at the University of Illinois shows that women who follow a 1700 calorie diet of 10 weeks. Maintain the ratio of carbs and protein up to 1.4:1, lost many body fats without losing leaner mass. This fat loss is lesser than those who maintained this ratio up to 3.5:1.
It explains that you don’t have to lower than the study showed for retaining muscular mass for losing fats. A ratio of 2:1 is perfect. Thus, however, more protein you consume, eat the double amount of carbs.
Do high-level intervals
The high-level interval training – like sprinting on the treadmill or a bike – is useful for burning calories both while exercising and after that via excess oxygen consumption. Also, dissimilar to steady-state, it can recruit type 2 muscular fibers more than type 1 muscular fibers. It means it protects you against muscular loss.
Following a correct work rest ration, high-level intensity training can build muscles also. According to research, during the time of 3 weeks of a training program, you can gain more muscles at the ratio of 1:1 of exercising as compared to those performed the exercise of 2:1.
Rethink of pre-workout carbs + post-workout protein
Luckily, an anabolic window is much bigger than believed previously, as per the recent study. Thus, as more as you take the regular dose of protein, drinking protein shake instantly after the workout wouldn’t be probably necessary.
Also, as pre-workout carbs link with better and harder workout performance. Research shows that the pre-workout protein is proved to be advantageous even. According to the studies, consuming 18% of the whey protein, before heavy resistance workout increases energy expenditure for 24 hours after work out. His is much more than to eating 19g of the pre-workout carbs (along with 1g of proteins and 1g of fats).
Active recovery from workout aids in getting the most, however, an essential kind of recover which no one seems to get sufficiently is sleep. It is noted that an amount of sleep which people also take influences if or not you lose the muscles while you lose body fats. Mostly by affecting hormone levels.
An inflammatory hormone, Cortisol, rises during sleep deprivation period or when you sleep too less. This hormone, if too high, can stop weight loss as well as enhance muscle degradation. Also, the human growth hormone peaks during sleep.
Read more: Take a Deload Week to Let your Body Recover Faster.
According to a study done at the University of Chicago. When people got a sleep of 5.5 hours’ vs. people who got the rest of 8.5 hours. Their fat loss reduced by 55% - even they took the same diet. Also, as per the research, as less as 4 days of the sleep deprivation decreases the insulin sensitivity of the body. The rising risk of fat storage and reducing growth hormones in the body.
Additional information lose your belly fat in 3-4 weeks
So, these are some of the best techniques for losing fats without losing muscular mass. If you want to achieve a healthy weight loss, follow these, and live a risk-free life.
8 Common Fat Loss Myths Debunked
In this article, we will discuss five familiar fat loss myths that are hindering your progress. You've probably heard about all of them before, but it is worth reminding ourselves, as they are far too common. Let's go!
Myth #1: Spot Reduction Is Real
This one is one of the oldest myths in the books, and beginners tend to fall for it even today. Spot fat reduction isn't real, it doesn't go that way. In other words, no matter how many crunches you do, or how many layers of folia, or fat loss belts you have on you, your abs still won't show if you have fat over them.
That doesn't mean working your abs isn't important, on the contrary. You will strengthen them and make them bigger, which will create more prominent "separations." But, you still have to work on your fat reduction, which happens body-wide, and you can't target it.
The first place you are likely to notice fat loss in your face. Unfortunately, those places you want the fat to disappear the most are the most problematic and stubborn. For men, that is the stomach area, and for women, it is the things and hips. But, if you keep the discipline up, you will start noticing improvements there too.
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So no, spot fat loss reduction isn't possible, not even for "enhanced" lifters. That is something you need to forget about, forever. And whoever tells you otherwise probably tries to sell you a spot fat reduction belt.
Myth #2: You Can Lose Fat And Gain Muscle Simultaneously
This myth is semi-true, with a big "but" following it. First, if you are a complete beginner, yes, you can lose fat and build muscle simultaneously. But, if you are not, things are different.
If you are more or less satisfied with your appearance, or you just want steady progress, building muscles over time without any significant spikes, you should up slightly up your caloric intake. In fact, you should do that by upping your protein.
Adding more calories from protein to your diet while following a good workout plan will give your body enough building blocks to build muscle. If you keep the surplus to a minimum, let's say below 500 calories over your maintenance, and you only up the protein, you should expect to get lean muscles.
Of course, you will still probably get some fat, but far less than in a hardcore "bulking" phases. We have a whole article dedicated to this topic, and we suggest you read it.
Myth #4: Steroid Users Don't Need To Worry About Fat Loss
This is simply not true, and even professional bodybuilders struggle with fat loss. And we all know how many supplements, legal and illegal, the intake.
While it is true that some performance-enhancing drugs such as clenbuterol and Winstrol directly target fat stores, the fact that you need to take those, and still watch your calories and training tells everything. There's just no magic pill or syringe that will just burn your gut away, turning you into a 5% lean machine.
And while Winstrol and clenbuterol do work (which doesn't mean they are for everyone!), you can forget about over the counter fat loss supplements. Most of those just contain caffeine, L-carnitine and a bunch of herbs that claim miracles. In reality, those supplements won't do much good longterm and are a complete waste of money.
Myth #5: Cardio Is Essential For Fat Loss
A caloric deficit is essential for weight loss; everything else is secondary. Now, whether you are going to obtain that deficit by reducing your caloric intake, increasing your activity levels, or both, it's up to you.
The truth is, however, that it is much easier not to eat a Big Mac than it is to run on a treadmill 45 minutes. So, if you are severely overweight with pounds and pounds to shred, your first stop should be drilling a hole at the bottom of your spoon.
But, if you already follow a diet that is mostly good and healthy, and you find it hard to cut the calories down even further, it is a good idea to raise your activity level. Besides, cardio has many health benefits, even more than lifting, as a recent JAMA study showed.
The best combination is to lower your total calories slightly and to introduce more activities you enjoy. While most people think about treadmills, stationary bikes and stair masters when someone notices cardio, playing sports with buddies also counts. So does hiking, swimming, rowing, any type of activity that gets your heart rate up will do.
Related Article: How Do American Swimmers Manage to Trash Cheating Scumbags Without Steroids?
Myth #6: Weight Loss Diets And Extreme Workouts Plans Work
This is another myth common among beginners, and especially ladies. Extreme diets that force you to severely undereat or take drastic measures by completely eliminating certain food groups won't work longterm.
Sure, you will see some results at first, which will feel great. But, once your body adapts, the weight loss will normalize, and you will lose it much slower.
Any kind of restrictive diet that cuts too many calories at once will result in something you want to avoid—muscle loss. Yes, performance-enhancing drugs, lifting, and intaking enough protein can slow that down, but it will still happen. Not to mention that extreme dieting can have adverse health effects, messing up with your digestion.
The same goes for following extreme exercise routines. Bad fat loss programs focus on high reps with short breaks in between, often using supersets and giant sets. While there's nothing inherently wrong with those techniques, doing too much work in a caloric deficit can result in overtraining, overuse and injuries. So don't rush, take things slow, that's the only way to lose fat the right way.
Myth #7: Carbs And Fats Make You fat
Eating calories you don't need makes you fat, and that's it, the source doesn't matter. So no, fats and carbs won't make you fat, eating too much of them will. The only macronutrient you should eat a lot is protein, but even that should stay within healthy amounts. As for the carbs and fats, it's up to you to figure out how to organize them.
Both carbs and fats have their own place in a healthy diet. Olive oil is an excellent example of good fats, while whole grain bread, rich in fiber, is a great example of good carbs. No need to demonize anything.
So, you should only focus on counting calories, maintaining a slight deficit. Just be aware that fats contain twice as many calories as proteins and carbs. But, they fill you up quickly, and keep you full for longer, so no need to completely cut them out.
Myth #8: You Need Juice To Get Shredded
This is not a myth, but a common natty excuse. No, you don't need steroids if you want to get shredded. In fact, it is much easier for a normal, non-genetically gifted person to achieve a lower percentage of body fat, than it is to get enormously big. The only look that is reserved for steroid users is the classic bodybuilder look, where you are huge and defined at the same time. Everything else is obtainable for ordinary people.
Must Read: How to Get Shredded For Bodybuilding Contest
And don't think to inject some Twill turn you into a super shredded animal overnight. Even steroid users have to do things right if they want to avoid fat loss and other side-effects. If you plan to go that route, we recommend you to read this article that is all about losing fat on steroids the right way.
Eight myths listed above are far too common if you ask us. We hope this article will end some of them, once and for all. At least those most basic ones such as spot fat reduction, and "only juiced gym rats can get shredded" should go into oblivion, immediately!
But, you live, and you learn, and even experienced lifters fall to cheap advertisement every now and then. That's why you read articles like this one, that share some common sense. The only truth is that losing fat takes discipline, and that's it. Yes, it is slow, but you will realize it was all worth it the second you see that six-pack for the first time. And you will find it in the same place where your beer gut used to be.
Let us know in the comments below if we forgot to mention some common fat loss myths you often hear around gyms.
Capsaicin A Potent Fat Loss Supplement
If you want to burn your fats at a maximum, you will need to believe in Capsaicin as a potential fat loss supplement. It is found in most chili peppers contributing to their spicy and hot flavor. The impressive thing about this compound is that this helps to promote a lot of positive effects.
These mainly include anti-inflammatory and anti-oxidant effects and reduction in the body fats. In addition to that, you will surely improve your cardiovascular health.
Recent Study Conducted Shared:
In a recent study conducted and shared investigating half a million people, it showed that consuming chili-enriched foods with capsaicin reduced the chances of death. These also help people avoid specific chronic diseases like heart disease and cancer.
Capsaicin is known to activate the TRPV1 receptor in the neurons in the gastrointestinal tract. Triggers the process called thermogenesis. It burns fats in the body effectively. Also, it brings out a lot of health benefits as this activates the same receptor of TRPV1.
The moment that TRPV1 activate in the tissues, the role of protein molecules is also triggered. Therefore, results in some unique effects that are mainly tissue-specific.
Effectively Burns Fat:
If you will take capsaicin, expect that it will activate the expressing neurons of TRPV1 found in the gastrointestinal tract and oral cavity. This will, increase the energy spent in the BAT or brown adipose tissue following a process called the thermogenesis.
Even if the mechanism of action is not fully understood, the details following capsaicin activation in the gastrointestinal tract and oral cavity trigger the release of the noradrenaline. As per the statement, the oxidation process of the thermogenic fatty acids further stimulate. The energy turns into heat. It now increases energy expenditure.
Click Here to Find out More & Price of Capsaicin
Capsaicin Enhances Energy Expenditure:
In some several studies conducted, capsaicin believed to impact the metabolic rate. It is also known to enhance energy expenditure. Capsaicin increases fat oxidation, and this promotes some significant weight loss.
Capsaicin also brings out its positive influence on the thermogenesis. If you take capsaicin regularly, it might increase the BAT levels found in most humans.
It means to say that the long-term intake of capsaicin will improve the BAT levels. Even the capacity of burning body fats also enhanced and achieved.
Read More: Are the Fruits Helpful For Body Fat Loss?
Curb Appetite Levels:
In addition to what you need to know about Capsaicin, it could also reduce food intake and appetite. It will also support the ability to lose weight and keeping it off for good.
The release of the so-called noradrenaline contributed further to the reduction in the appetite. And, the moment that the noradrenaline receptors have been fully stimulated, the feelings of satiety are also further achieved.
Increase The GLP-1:
The consistent intake of capsaicin also increases the GLP-1 or the gut-derived hormone. Now it turns on the brain regions that diminish the food intake.
Also, it now reduces the hunger of an individual. In so many studies conducted, the consumption of capsaicin could help decrease appetite.
Those who treated with capsaicin reported having a decreased desire to eat. They also achieved far better and higher satiety right after meals.
Improve the Cardiovascular Health of An Individual:
Also, further demonstrated that capsaicin could help improve the cardiovascular health of an individual. It decreases cholesterol levels and triggers systemic validation. This, therefore, enhances blood flow and supports cardiovascular health.
In addition to that, this increases the production of the bile acids. The activation of the so-called TRPV1 receptor in the smooth muscle cells that line the arterial wall reduced upon accumulating other lipids and cholesterols in the arteries.
Slow Down The Process of Accumulating Plaque:
With dietary capsaicin, it can effectively slow down the process of accumulating plaque in the arteries. This also reduces the dietary intake of capsaicin and lowers cholesterol levels. This, therefore, increases the NO levels.
In addition to that, the use of capsaicin in humans having a condition of mild coronary artery disease showed as an improved cardiovascular function. This is especially true while exercising than when you will compare to the same subjects but without capsaicin.
It is interesting to know that the use of capsaicin path in the study increases the serum nitric oxide. This now resulted in improved blood flow to all of the working muscles.
Read More: The Most Effective Growth Hormone Protocol For Fat Loss
The positive effect that capsaicin could bring include uncoupling the usual metabolic process of the macronutrient oxidation in the body. This could also increase the energy expenditure by way of thermogenesis in the BAT.
It could also improve one’s health and reduce the production of free radicals produced by the process.
Now, you have learned more about Capsaicin that is a potent fat loss supplement!
Read More: Weight & Fat Loss-Clenbuterol-Cytomel-Winstrol-HGH
How Bobby Cut His Body Fat in HALF in Just 90 Days
How was Bobby able to cut his body fats half in just ninety days? That’s supposedly an impossible goal to achieve. Bobby Samuel was actually a graduate of 90-day transformation coaching service. This has really helped him lose twenty-seven pounds. In addition to that, he made it his goal to get abs through the coaching service. The best thing about the coaching service is that it allowed him to fix his body and add 130 pounds to his lifts.
Even before meeting Mathews (the person who introduced the coaching service to him), he had already been working out for almost a decade. He also even tried everything from bodybuilding magazine, running.
Crossfit, and personal trainers. It was only then that this magic formula had been introduced to him and successfully managed his goal of losing weight.
Must Read: 5 Top Books about Steroids Use in Bodybuilding
Read And Liked The Food Mentioned In The Cookbook Entitled “The Shredded Chef”
The very first thing that helped him succeed in his goal of losing his body weight is in reading the cookbook entitled The Shredded Chef. This presents a lot of foods that he liked the most and that he ate up. He noticed the results and he realized that Mike Matthews may be of help to him.
Click Here to Check Price of The Shredded Chef
Read the Book Entitled “Bigger Leaner Stronger”
After he read on the cookbook, he also found the book entitled Bigger Leaner Stronger. He hesitated at first because he thought that it won’t work. The information presented in the book was just too simple. But then, he decided to give it a try since there was nothing to lose.
Click Here to Check Price of Bigger Leaner Stronger
Tried The Coaching Service Offered By Mike Matthews
The good thing is that he discovered the coaching service offered by Mike Matthews. He figured that it will help him if he tried it. Also, he gave the best chances for it and for its success. He thought that if it is a scam, he would just have his money refunded.
The entire team of Mike Matthews had put Bobby in a program that is consisted of exercise and custom diet. This is intended for his goals. The impressive thing is that it succeeded and it exceeded his expectations. He completely transformed into a new version of Bobby. He changed his physique composition and he built his body perfectly.
Bobby Sharing His Big Lessons In Life
In the interview conducted with him by the staff of Mike Matthews, Bobby shared his big lessons in life. He shared something about how he cut his body fat in half in just 90 days. He also did make an effort as a dad of 2 kids. Also, he was always on the road traveling every week. He was in the middle of his transformation. He made a good impression on people who lost their hopes of losing weight.
Watch The Interview With Bobby
It will be necessary to watch the interview with Bobby. It highlights the efforts he made on how to change his body with the program. In addition to that, you will learn the answers to several questions that are as follows:
- What had got him into fitness?
- How did the program help change his body?
- What are the obstacles that he did overcome?
- How did he make it possible for the program to work while traveling for work?
- How did he manage to eat at restaurants while traveling?
- What is his goal for the coming year?
All about Mike Matthews
Mike Matthews is famed as the creator of the Legion Athletics and Muscle for Life. He believed in one thing that everybody can achieve the perfect body. The best thing about him is that he is willing to provide awesome fitness tips and science-based tips. In addition to that, there are motivational musings, diet-friendly recipes and a whole lot more than he is willing to share with you.
Hundreds To Thousands Of People Have Been Trusting Following His Books
If you want to become Bob, follow his books that have become a step-by-step blueprint of a lot of people. These have been designed to help readers achieve the goal to a lean, strong and muscular body. He had the bestselling books that also gain recognition from people.
Things To Learn From The Books
There are a lot of things that you can learn from the books of Mike Matthews that include the following:
- The Seven Myths and Mistakes of Muscle Building
- How to Create Meal Plans Allowing People to Lose Fats, Build Muscle and Get Healthy without feeling deprived and starved
- The Five Biggest Myths and Mistakes on Fat Loss of Women
- Training System which brings in maximum results
- And More!
Achieve The Hollywood Body like Bob!
It is possible to achieve the Hollywood body just like Bob. The good thing is that there is no need to revolve yourself around it. There is no need to spend more tiring hours in the gym. You will not starve yourself and you will not exhibit grueling cardio exercise. This will only turn your stomach upset.
Related article: Hollywood Actors On Steroids And Who Don’t?
Get Books Today!
What else are you waiting for? Get all the books created by Mike Matthews. There are lots of them to choose from that will help you build your body that you can truly be amazed and proud of! Tell your friends also of what these books can help them achieve in just a few months!
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