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10.11.2013

How to lose body fat and keep muscle mass, best way to lose body fat - Review

Author: admin
The first important thing to note is that the calorie surplus to gain muscle is very, very small when compared to the calorie deficit required to lose fat. Lets look at what your body does with its calories, please look at my body on left side of the above diagram. Lets talk about this nuclear reactor here and how to stop if from turning on and burning up our muscles. Consume enough calories to keep your body from thinking its starving but not so many calories that you gain fat, 10% under your TDEE is a good value to use. Many beginners to fitness ask if they should lose their fat first or start lifting to gain muscle first, the answer is that they should do BOTH at the same time!!! Especially for beginners, it is very easy to lose fat and gain muscle at the same time!
Losing fat and gaining muscle at the same time is very difficult for advanced bodybuilders. Skinny teens who can’t gain either fat or muscle even when they eat as much as they can. Advanced bodybuilders with low bodyfat (under 8%).Your body needs some fat so when you get to a certain point, your body will start choosing to burn muscle instead of fat if you have a caloric deficit. According to a new report published in The FASEB Journal, consuming twice the recommended daily allowance of protein during your slimming spree can prevent loss of muscle mass and promote fat loss. Any replication, retransmission, reproduction or other unauthorised use of images and photos from this website is strictly prohibited.
Your metabolism has two basic modes: anabolic which means building-up or adding and catabolic which means breaking-down or eliminating.
In addition, glucose in the blood (a simple carbohydrate) and glucose in muscle in the form of glycogen (a complex carbohydrate), are the primary sources of energy when you exercise. 45 minutes to 1 hour before workouts, consume at least 30g of carbohydrates and 15-25 grams of protein.  Right after your workouts (within 15 minutes), consume at least 15-30 grams of carbohydrate and 25-35 grams of protein. Common wisdom is that you have to gain some fat to gain muscle, its the whole bulking and cutting mentality.
Most mature adults can gain a maximum of 15 pounds of muscle in a year but many can only gain 5lbs of muscle a year.


To keep you alive, your body needs two things, plain energy to burn in the form of carbs or fat and then amino acids in the form of protein. Our bodies are really smart, they know muscle is really important and they wont burn it unless they absolutely have to.
Cardio will not burn muscle, it will help you gain muscle while losing fat at the same time.
Many of them are close to their genetic limits so adding muscle is very difficult and slow for them even under the best of circumstances. If you are 8% bodyfat and want to get down to 4-6% bodyfat you wont be able to add muscle while you do this, at best you can do is to maintain your muscle mass. New research pinpoints a way to lose fat and keep lean body mass, despite eating below your energy needs (that means less chance of yo-yo and skinny-fat effects). To ensure you obtain key nutrients, keep intake at or above 1,200 cals and bridge the gap with exercise.
Losing fat occurs in catabolic mode (which includes maintaining a calorie deficit), while adding muscle requires that you be in anabolic mode (which includes maintaining a small calorie surplus).  I recommend that you start by aiming to lose fat while preserving existing muscle by consuming proper amounts of protein and strength training as recommended.
Therefore, if carbohydrates are either missing from your diet or are being eaten in insufficient amounts, your body will be forced to attain the glucose needed for energy from protein.
Some of the health benefits of fat include: energy storage, breakdown of fat-soluble vitamins and phytonutrients and hormone synthesis. Now, your first thought is probably that it can’t be done because to gain muscle, you have to eat 100 calories more per day and to lose fat, you have to eat 400 calories less per day. 50% is housekeeping stuff to keep us alive – breathing, pumping blood, maintain body temperature, replacing dead cells, etc. Your body has an amazing series of emergency backup system to keep you alive should food be scarce. Losing fat and gaining muscle at the same time is something that only beginning and intermediate bodybuilders can do. With regular dieting, its tough to drop down to 4-6% without losing muscle mass but carb cycling seems to really help for this specific purpose.


Then when fat loss goals are reached, switch the aim to muscle gain (and weight) while minimizing fat regain.
Good examples of protein are eggs whites, chicken breast, turkey, fish and low-fat cheeses.   Nobody should consume more than 1 gram per pound of body weight as this is unnecessary and the extra protein may get turned into fat. However, certain fats are more beneficial than others – not all fats were created equal. Because of many peoples unrealistic expectations about adding muscle they come to the incorrect conclusion that you can’t gain muscle while losing fat.
For an average person losing weight, they will eat about 400 calories a day less (12,000 calories a month) than their TDEE to lose a pound of fat a week, or 52 pounds of fat in a year. Bad fats include saturated fat and trans-fat (which comes from partially-hydrogenated oils). The secret to this is that our assumption that you need to eat more to gain muscle is incorrect for most adults. About 20% is actually spend DOING stuff – walking, lifting, moving and only about 5% is spent adding muscle. Don’t get hung up on the exact numbers, the important thing is that exercise and building muscle uses very little of the calories we consume. And your muscles are the emergency backup, your body wont turn on this nuclear power plant to cannibalize muscle unless its a DIRE emergency.
This is why it is very important to reduce your consumption of these fats and instead focus on monounsaturated and polyunsaturated fats, including Omega 3 and Omega 6, which have been proven to be beneficial for your body.  Some good heart healthy fats are avocados, almonds, walnuts, pistachios, olive oil, canola oil, and flax seeds. Energy can come from any of the three systems but amino acids can only come from the stomach or the muscles.



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