Losing weight is one of the most common problems that people face today. This is understandable because aside from posing many health risks, weight problems also prevent many people from feeling good about themselves and from enjoying their life better. But just as there are many people with this problem, there are also just as many probable solutions that are circulated that all claim to be the best way to lose weight. Unfortunately, many of these solutions try to bring down weight without regard to the person’s overall well being. As a matter of fact, many weight loss solutions claim success even if the person lost weight because he or she lost not only fat, but muscle mass as well.
So how do you lose weight without losing muscle mass?
The first thing you have to do is to manage your carbohydrate intake. Take note, the key word here is “manage”. This means that you should take your carbohydrates in the proper amount, not necessarily reducing or eliminating carbohydrates from your diet, much like many low carb diets do. Yes, going on a low carb diet will get you to lose weight but only at the cost of losing muscle mass too.
A recent study which reviewed the effect on exercisers of switching from a well balanced diet (i.e. a diet that is rich in proteins, fats, as well as carbohydrates) to a diet that is very low on carbohydrates found out that the switch caused the exercisers to lose a significant amount of overall performance. There was a 9 percent reduction in muscle performance while cardiovascular performance was down by more than 6 percent.
The best way to mange your carbohydrate intake is to alternate reduced carb days with complete carb days. For example, for days 1 and 2, reduce the carbohydrates in your diet by around 20%, then on the third day make sure you get 100% of your required carbohydrate intake. Repeat this cycle regularly and you can count on your body losing ft without losing muscle mass.
Another way to effectively
lose fat without losing muscle mass is by properly scheduling your exercise days. Your exercise will be more effective in shedding off those extra pounds from fat if you do them during days when you have a high intake of carbohydrates. This will ensure that you won’t be burning off muscles because your body will be using the carbohydrates for fuel, not your muscles. Consequently, you should take a break from heavy exercises on days when you cut down on your carbohydrates.
Furthermore, during your exercise days, exercise only 1 ½ or 2 hours after your meal. This is the time when your blood sugars begin to decline. As this happens, your insulin levels also decline. Doing your exercises during this decline of blood sugar and insulin will help your muscles get energy from the fat cells more effectively. Your muscles will be able to recuperate from the exercise while the fat is burned off leading to effective weight loss.
