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25.04.2015

How to lose body fat quickly without losing muscle, how to burn belly fat quickly at home - For You

Author: admin
The biggest mistake I see people make when trying to maintain lean body mass and drop body fat is reducing the weight and increasing reps. Fair Warning: Lots of half-naked people of all different levels of body fat in this Infographic. If you are trying to look like Ryan Reynolds or Jessica Beil in Blade-3, Aim for a body fat percentage of 10-12% (men) or 14-16% (women). If you are interested in getting Six Packs, drop your body fat down to the 14-16% range for men and 16-18% range for women. If you want to look ripped, toned and sexy, you should build muscles and have your body fat percentage to float in the “athletes” or “fitness” category. In plain English, this means consuming fewer calories than what the body requires for all the physical tasks it performs over the course of the day. The former requires progressively overloading muscles; the latter simply requires not reducing one’s current training intensity.
The bodybuilding community often snubs its nose at cardio – running in particular – and for people attempting to improve their body composition , not only achieve simple weight loss – cardio, especially too much of it, can have a detrimental effect, overloading muscle fibers and the nervous system, and reducing the ability to recover from heavy training.


I call this ‘Cutting Up.’ Muscle raises your BMR so you burn more calories even while resting.
When a caloric deficit is achieved, the body must, and will, find an alternate source of fuel. Start by consuming equal amounts of protein and carbs – about 0.25 grams per pound of your target body weight – in the form of real, solid food, an hour and a half to an hour before exercising. Following exercise, the body is as ready as it will ever be to accept nutrients – the same nutrients that feed the muscles before working out will nourish and help them recover after.
Something to remember is that protein consumption should be sustained every day of the week; carbs and fat can be eaten more or less of according to training frequency.
Taking a short break – one to two weeks – from sub-maintenance caloric intake not only provides mental and emotional reprieve from hunger, but helps gear the body back up for optimal performance and recovery.
Cardio may shed weight and tone muscles to an extent, but relative to strength training and the resultant benefits that muscle mass confers, its cons typically outweigh its pros. It refers to a body type which looks slender and attractive when clothed, but, well, not so great naked – because lurking beneath is a weak, flabby body, devoid of muscle tone and strength.


Even without a proper strength training regime, increasing one’s consumption of dietary protein primes the body to burn fat and spare muscle. If calories are lacking and there is a sudden reduction in (but not elimination of) weight-bearing activity, built-up muscle may be consumed as fuel. Attempting to push harder when the body’s preferred source of fuel is diminished will result in a drop in strength. This can be an unfortunate result of attempting to burn fat with no regard for the retention of muscle.
However, if given poor nourishment or the wrong signals, the body may just as easily burn the precious hard earned lean muscle mass which anyone would, of course, prefer to retain. Consume the same macronutrient ratios and amounts, but from a shake or something else that’s quick and easy to digest, half an hour or less before hitting the gym.



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