How to Reduce Body Fat Without Losing Weight
Feb 27, · For example, do five heavy reps, rest for 20 seconds, repeat that same exact weight for three reps, rest for 20 seconds, and then do two more reps. You’re still able to use a very heavy weight, but you made it last for 10 reps. This creates a huge stimulus for Estimated Reading Time: 4 mins. Jan 15, · Cardio is a tool to help reduce body fat, but not the only tool. Spending hours on the treadmill each day is never the right plan. If you find that you need hours of cardio each day to reduce the necessary body fat, then most likely your metabolism is damaged due to improper dieting (starvation dieting) and excessive cardio.
The ability for you to burn fat bocy build muscle boils down to your how to treat a customer in retail and exercise habits. Follow these seven tips to burn fat without losing hard-earned muscle.
Pure strength training, such as lifting heavy singles, doubles, or triples, relies heavily on your neural drive, the speed you shift from using Type I to Type II muscle fibers, and your ability to get maximal muscle fiber recruitment. Instead, combine both to create an intense muscle-building workout.
For example, do five heavy reps, rest for 20 seconds, repeat that same exact weight for three reps, rest for 20 seconds, and then do two more reps. With fat loss comes cardio training. Yet the kind of cardio you do can maintain all your hard-earned muscle or destroy it.
Use slow and easy methods of aerobic exercise such as walking on a treadmill at an incline, an easy bike ride, or a light jog. Maintaining an easy pace will only use your Type I muscle fibers, which are extremely fatigue resistant, and promote more blood circulation to help clear lactic acid and metabolic waste.
It losinf improves your aerobic energy system to support more intense workouts, better recovery between sets, and more results in the gym. If you want to maintain as much as possible if not, grow it during a cutting phase, you consume the optimal amount of protein. First, it boosts your metabolism throughout the day because protein takes more energy to digest than carbs or fat.
Second, it keeps you full to prevent overeating. Finally, it prevents excessive muscle loss that could happen during a cut. Target at least 1g of protein per pound of bodyweight, and get your protein from clean sources like lean meats, nuts, eggs, fish, and quality supplements. Branched Chained Amino Acids are essential amino acidsmeaning they must come from the diet.
As the building blocks of protein, BCAAs withouy stored within muscles and can actually be used for energy during exercise. Carbs are not evil. After a hypertrophy-driven workout, your muscle fibers are damaged and your energy reserves need refueling. Starving your body of carbs will hurt your recovery and lead to increasingly crappier workouts. Instead, eat carbs post-workout. Pick starches like rice, baked potatoes, and sweet potatoes to start the recovery process and fill your body with energy it needs to perform at a high-level.
Recovery is just as important as your withoug, especially during a what is an ob file phase. Skimping on sleep, however, will only short-change your muscle growth and repair. Crash diets will cause muscle loss no matter what you do. David Baye explains how this classic lift can help anyone achieve new size and strength. Written by Anthony J.
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Get Plenty of Protein
The key to reducing body fat is to increase your BMR (basal metabolic rate). You can lose fat, without losing overall weight by increasing your lean body tissue (muscle). To increase your BMR, do resistance training. For an effective method to best utilize your time and effort, do it circuit fashion. If your goal is to lose belly fat without losing weight then you must gain lean mass while losing fat mass. While resistance training is the best way to tackle this in the gym, you also have to take your diet into consideration. While calories matter in weight loss and gain you have the right idea of caring about the fat itself and not the scale. Mar 04, · Don't cut all fat out of your diet. Even a lean body needs fat in order to build muscle. Strive to consume about grams of fat for every pound of body weight each day. That means a pound woman should consume about 75 grams of fat each day.
There are many skinny people with belly fat. You have to maintain a calorie deficit in order to lose belly fat. This means burning more calories than you consume.
Research shows that a huge calorie deficit leads to loss of fat and muscle. But a low-calorie deficit can allow you to burn fat without losing muscle. A huge calorie deficit also adds physical stress to the body and this makes it harder to lose belly fat.
Maintain a deficit of 15 to 25 percent of your total daily calorie intake. If your total daily calorie intake is calories, maintain a deficit of calories. Here are high protein foods you should add to your diet. Strength training will help prevent muscle loss and it can actually increase muscle mass even when on a calorie deficit, research shows. Start slow then increase intensity as you get fitter.
After a few weeks, you can advance to workouts a week. Sitting for long hours tightens the hip flexors which eventually tilts the pelvis and makes the belly stick out. Stretching the hips flexors can also treat lordosis — a condition which makes the belly stick out.
Plus, doing lots of cardio while on a calorie deficit can cause muscle loss. Research also shows that long steady cardio can lead to overtraining. If you have to do cardio, limit it to less than 30 minutes per session. But realize that high-intensity exercises burn more fat and will give you a better look. According to this study , 2 minutes of high-intensity training has the same fat burning effect as 30 minutes of steady cardio.
High-intensity training is effective because it boosts metabolism during and after a workout. And it also increases muscle mass. Combining strength training with high-intensity exercises will help you lose belly fat without losing weight.
Luckily, bodyweight exercises can fix these posture issues. Do corrective exercises consistently and be patient because it takes time to correct poor posture. You may also want to avoid slouching while sitting, sticking your head out in front, and other bad habits that ruin posture.
Stress and high cortisol levels cause weight gain. Even worse, research shows that high cortisol levels make fat settle around the abdominal area. I want to stress the importance of sleep — lack of quality sleep can hinder belly fat loss. Make sure you get hours of sleep every night. In fact, some ab exercises like the plank and stomach vacuum strengthen the transverse abdominis muscles which consequently tighten the stomach and make it smaller.
Ab exercises will definitely help especially if your body fat percentage is not very high. You may also want to check out how to build ripped abs using an ab wheel roller only. Well, full body exercises are the best for burning belly fat since they burn lots of calories and increase muscle mass. Focus on exercises that target the big muscles groups. That is the legs, glutes, back, arms, and shoulders. You probably know that diet soda, regular soda, and energy drinks cause weight gain.
But did you know that fresh juice can also expand your waistline? Steer clear of all calorie-containing beverages. Instead, drink water and other healthy drinks. Avoid alcohol altogether or drink safe alcoholic beverages like red wine, light beer, or champagne. Water retention can make you heavier and bigger.
And it can sometimes cause swelling in the legs, ankles, and hands. Remember Me Login. By Brian Syuki. In Weight Loss. Recent Posts. Weight Loss.