Losing fat without losing muscle is possible, you just need to be doing the right things to make it happen. The first thing you need to be doing, is start an exercise program that consists of heavy weight training and high intensity interval training. To build or maintain muscle you need to be lifting heavy in the 4 to 7 repetition range. To lose the fat, you need to burn it off using cardio exercise. Some experts suggest long and moderate pace cardio exercise is the best for losing fat.
But some experts say this is a waste of your time. High intensity is the best, this is because not only is the cardio exercise much shorter. But it is a form of exercise which will elevate your metabolism for hours following your workout. This will not happen with long moderate rate cardio exercise.
Losing fat without losing muscle is a difficult task, but it is achievable if you follow the exercise program that I have just mentioned. But exercise is nothing without you diet. What you put into your body is going to determine how much fat and how much muscle you gain. You want to be eating a diet which is high in protein and carbohydrates and low in fats. A good ratio is 40% carbs, 40% protein and 20% fats.
You will also need to make sure that you are consuming high quality protein such as lean meat, fish and whey protein. Your carbs will be mostly complex carbs such as pasta, rice and wholemeal bread. You will also need to make sure that you only consume simple carbohydrates just before your workout, during your workout and immediately finishing your workout. The best simple carbs are fruits such as apples, oranges and bananas. These carbs will help to fuel your intense workouts. Which in turn will allow you to lose fat and gain muscle at a much faster rate.
It is very important that you also eat every 2 to 3 hours to keep your metabolism running at its optimum rate. More frequent smaller meals, is much better than just eating three large meals every day. You will also need to be drinking lots of water, again this will help in keeping your metabolic rate high which will lead to an increase in fat loss.
It will also be a good idea to swap and change around your workout program every few weeks, this is because the human body is smart and will quickly adjust to your workout plan. Change the exercise and repetitions you do every few weeks and you will shock and confuse your body. Which will allow you to gain more lean muscle mass whilst still losing body fat.
Doing the same old exercise week after week will result in much slower results. In fact it may even set you back. If you are new to working out the Internet is full of fantastic information showing you exactly how to lose fat without losing muscle by starting a diet and exercise plan which is designed for doing just that.
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