How To Preserve Muscle And Strength While Cutting Fat
In the body building world, there are basically two paths of exercises. First that builds the mass and buffs up the body and second which cuts mass and weight. Many people who go through a buff routine end up gaining unwanted fat in a lot of body points due to the heavy diet along with it.
But, the best way to exercise is to maintain a ratio between both kinds of exercises. But it is almost impossible to maintain as both of them have a different style of diet routine. So, the first thing to bring in notice when cutting while retaining the muscle is the diet.
Here you will come across some of the most successful tips to preserve muscle while cutting fat
Morning Cardio
- The first thing you have to do when you wake up in the morning is to go through a fasted cardio which means exercise without eating any meal.
- The science behind it says that in the morning Insulin quantities are bottomed out while the fat cell releasing enzyme is fully active.
- The lipoprotein lipase known as the fat storage enzymes are dormant in the morning and this is the most optimum time to perform a morning cardio exercise.
- At this time, the workout results in 3 times more fat burn while leaving the glucose almost intact for energy regeneration and muscle building.
Carbohydrates
- Carbohydrates are essential for the body only in minute amounts to build the body fat essential for hydraulic and flexibility of organs.
- But, in case of fat cutting carbohydrates are the worst enemy as they build up the fat more than you want to, so keep your intake regulated always.
- The most required and efficient time to take in the carbohydrates is in the early morning and pre and post workout as they can be burnt simultaneously along with it and to recover from the workout.
- Prefer indirect carbohydrate sources like starches and sugars if you feel the need of trace carbs in the body.
Controlling Hunger
- One of the worst and most difficult parts is controlling our hunger when we change our diet from regular to lean
- The workout routine remains the same burning more fat from the body and making the body adapt to consumption of stored body fats but that also boosts the hunger in a person
- Controlling this is the crucial part of your process. So, rather than eating at 3 intervals, start eating light at more intervals or most of the time.
Note: Prefer salads and veggies to take with you for work or school and keep munching them in small intervals. This will divert you from hunger preventing aversion from hunger.
Thermogenic Consumption
- We use a lot of products on a daily basis which can be very useful in fat cutting. These supplements if taken at right time in right quantity can give a very useful edge to the meltdown keeping the muscle intact.
- Here is a list of all those products and chemical compounds we can consume to enhance our fat melting process while keeping the muscle intact
- Caffeine: PDE inhibitor, beta 1, 2, 3, adrenergic agonist, acetylcholine antagonist.
- Yohimbine HCL: Alpha 2 adrenergic antagonist.
- Aspirin: Inhibits alpha-glycerol-phosphate, the re esterification enzyme of free fatty acids.
- Green Tea Extract: It inhibits the breakdown of norepinephrine.
- Synephrine: Known as bitter orange, this plant extract works much like caffeine without the jittery side effects.
- L-Carnitine: Acts a fatty acid transporter to get fats into the mitochondria where they get burned as energy.
- Forskolin: Helps activate hormone sensitive lipase.
- Capsaicin: Chemical in chilli peppers that supports the metabolic rate.
- Guggulsterones: Thyroid stimulation that helps this gland picks up iodine from bloodstream.
Fruits And Vegetables
- Most of the fruits contain enough citrus to help you burn fat while keeping protein and nutritional value in the body good.
- Citrus fruits help in boosting the caffeine effect and increasing the weight loss rate with the help of flavonoids such as naringin.
- Green vegetables contain iron content which helps in holding the muscles and helping in bone power from reducing due to weight loss.
Perform Regular Weight Lift Sessions
- Most of the weight loss exercises include cardio which are pretty effective in burning fat while keeping the stamina and energy intact.
- But, for maintaining lean muscle while cutting fat regular weight training is necessary.
- Perform heavy weight sessions to give a reason to your body to hold the muscle otherwise it will reduce along with the fat.
- Too much cardio and no weight lifting will result in a soft skeleton body in no time. So, go for at least 3 sessions of weight lifts in a week to keep the lean muscle.
Conclusion
Always remember that the three key ingredients of a body fitness regime are determination, knowledge and implementation. If these three are dwelling in your mind and body then any achievement can be possible.
So, for all those who want to lose weight while maintaining their lean muscle, the above tips with a proper determination will give you the best results in just a month of time.
