It's possible to maintain and even build strength while stripping off body fat. Lose The Fat, Keep The Strength the weight used for each exercise should be. Countless people are in the gym to cut body fat, but not everybody succeeds. If you're having trouble dropping weight, you might be committing one of these fat-loss. To reduce body fat and stay at the same weight, you would need to build muscle at the same time as you lose fat, which isn't possible for most people.
Losing Fat & Cutting, Without Losing MuscleDoing so may help your muscle maintenance goal, but it may hurt your endurance goal. Great acticle, all what you said is true. And how have I got way stronger while loosing the lean mass? The options are virtually unlimited. Not Helpful 4 Helpful
Related Videos:How To Lose Fat Without Losing Muscle (4 Simple Tips)
Everyone has their own goals for their health and wellness, and those goals vary from person to person. We get that not everyone is focused on losing body fat — and that is A-OK. BuzzFeed Life consulted two experts for this story: Florence Comite , a New York City—based endocrinologist who specializes in precision medicine.
Body fat is actually a tissue our bodies really need. Lofton explains that we need a minimal amount of fat to keep our central nervous system and organs including our brains functioning properly.
The body also needs fat for cushioning and insulation, but having too much of it is associated with diabetes, cardiovascular disease, and more.
The fat around your abdomen, called visceral fat, is in particular what you want to minimize because it can invade your organs and hinder their ability to function properly. Of course, these ranges vary from person to person. As BuzzFeed Life reported for a previous story , figuring out how much you should eat depends on your goals. Lofton recommends keeping a journal of what you eat across three days including one weekend day, since weekends tend to be when most people let a little loose to see where there might some easy fixes to make — like cutting down on alcohol consumption, eliminating sugary drinks, or reducing any portion sizes that seem overly big.
Now that you have some basic information, either from your journaling or calculations, you can figure out how to adjust your eating habits to support the goal of losing body fat. Otherwise, of course, speak with a doctor or dietitian for more precise numbers.
Fat has more calories per gram than protein and carbs nine in fat versus four in both protein and carbs , and this caloric density makes foods with fat more satisfying. Carbs are super important. Not to mention that workouts would suck without them. When it needs more energy, it turns to glycogen, a form of energy made from carbs and kept around until you need it.
If your body uses up the glycogen stores and still needs more energy, your body starts burning your fat for energy. Lofton says that a serving of carbs is about 15 grams, which is, for example:.
Look for carbs with a glycemic index rating under 55, like fruit, beans, vegetables, and so on. For more info on foods and their glycemic index rating, check this out. Most scales tell you only one thing — how much your body weighs. Comite recommends using a body composition scale like the Withings scale , which will tell you what percentage of your weight is fat.
You can also measure your waist circumference with a tape measure. Lofton says that women should aim for smaller than a inch waist, and men less than 40 inches. She also recommends measuring your waist no more frequently than once per month.
Not getting enough good-quality sleep can disturb hormonal systems that are responsible for enabling us to lose fat. Plus, research shows that being sleep deprived causes us to crave high-calorie foods. Comite explains that high-intensity interval training is a much more efficient way to burn fat. As explained above, when the body needs energy it will first go dietary carbs, then to its glycogen stores, which you build by consuming carbohydrates.
Once you use up the energy provided by glycogen, your body turns to fat, using that to burn energy. Because high-intensity exercise is more demanding, your body more quickly burns through the glycogen and moves on to the fat. Lofton recommends doing minutes of high-intensity exercise per week. How about 15 minute sessions? The more muscle you have, the more energy read: Comite says that one study found that adding just one pound of muscle can mean the ability to burn 30 to 50 more calories per day.
Get started with these dumbbell workouts! Lofton recommends prioritizing exercises that target the legs, back, and arms. They will never satiate you," says Lofton. Pay attention to the numbers on the label and what they mean for your overall goals. You can use an app like MyFitnessPal to track not just calories but macronutrients, too.
And also remember to check with yourself to make sure your goals for physical fitness match up with your goals for your mental health and lifestyle. Check your inbox and confirm your subscription now! This is how it all works. How do you measure up? Your Image was too big. It needs to be under 10MB. Please enter the fields above and agree to the terms before continuing. Upload an image or add text to submit. It needs to be a jpg, gif, or png. BuzzFeed Community is a place where anyone create a post.
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Share On copy Share On copy. View this photo on Instagram. But you probably should eat fewer carbs. Lofton says that a serving of carbs is about 15 grams, which is, for example: Do some high-intensity cardio exercise. Make strength training part of your routine. Focus your training on large muscle groups for maximum effect. Give up sugary drinks. Or just guesstimate portions and servings wisely. The new Tasty app is here!