There is a misconception that in weight loss, it means you’re losing fat. But that might not be the case. Your body’s weight consists of your muscle, fat and water – so sometimes it’s not just the fat that’s going away. Fluid-loss often fluctuates but losing muscle, is a bad thing. With the loss of muscle, it has a negative impact on your strength and endurance. Your metabolism rate and insulin sensitivity will also be affected, which means that your body won’t be as efficient when it comes to burning fat!
The goal to successful weight loss is through losing fats, not muscles. To do this, one must have an appropriate exercise plan, a balanced diet and avoid a too large calorie deficit. And the good news is: You can build muscle and burn fat at the same time!
1, Eat more protein
Protein is the primary nutrition for creating new tissue. Studies have shown that eating plenty of protein helps increase muscle mass and strength. So when you’re going on diets or cutting down on your calories, be sure not to cut protein sources! Aim to include at least 25-30 grams of protein in every meal. Protein can come from many edibles like meat, eggs, fish and many more!
Besides, protein helps to maintain weight loss too. High protein diets help to boost metabolism and reduces calorie intake and cravings. So your body will be able to burn calories efficiently while feeling fuller for an extended period of time. This means less snacking!
2. Strength Training
To build your muscles, you have to train and strengthen them. Strength Training involves using resistance exercises to build strength and muscle mass, for example – Lifting weights. When you lift weights, it causes your muscle to tear and break down, and when they rebuild themselves, it’ll be stronger and bigger than before. If you’re a newbie in lifting weights, you will see the results very quickly! It is recommended to have at least two days of resistance training per week.
Subsequently, you can try combining your resistance training with High-Intensity Interval Training (HIIT). It involves short periods of intense exercise alternately with recovery periods. Remember, you have to be consistent with your training to see the results you want!
3. Get enough sleep
Sufficient sleep is crucial when it comes to increasing muscle mass. The lack of sleep decreases hormones such as testosterone and insulin that help your body recover or regenerate. Thus, leading to muscle loss. That’s the opposite we’re trying to achieve here!
When you are deprived of sleep, there are changes to hormones that help regulate your appetite. Ghrelin, a hormone that stimulates appetite, is released and this causes an increase in food intake and promotes fat storage.
According to a study, it is proven that the lack of sleep will hinder energy levels, causing us to have mood swings. Our emotional state can directly affect our athletic performance; thus, it is best to get proper sleep before training or working out.
The lack of sleep does not only affect your muscle growth, but it also has a negative effect on fat loss.
Losing fat while gaining muscles is a process, so remember to be patient! Everybody’s body works differently, so don’t get discouraged if you see slow progress. To speed it up, you can consider trying out TCM slimming treatments. With our weight loss program, you can look forward to losing weight healthily and improve your circulatory system.