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Here's How To Reduce Weight But Build Muscles
Have you ever tried to lose weight? Most of us will answer this question in "Yes", be it to look good on social media or to have a healthy body. Are you aware that while shedding the extra fat, your body also loses the muscles?
This happens because the body needs the energy to perform various functions that is derived by burning fat and protein. Since protein also provides glucose to the body along with carbohydrate, it is lost too. This makes it difficult to maintain a muscular body.
So what should be done to maintain a fit body that is free from fat but full of muscles? All that is required is the right combination of diet and exercise. Given below are some of the points that can help in losing weight but building muscles.
Protein Intake
If you work out then you might be well aware of the fact that it is essential to improve the protein intake so that your body gets enough protein to both release energy and build muscles.
Protein stays longer in your digestive system making you feel full and stops you from overeating. Though many protein supplements are available in the market, if you prefer natural sources, then you can include protein-rich food such as fish, sprouts, or soy in your diet.
Calories In Your Diet
It is often thought that one must cut down on the calories in order to lose weight. Shifting to a calorie-deficit diet can create health problems, such as slow metabolic rate, reduced thyroid function, and disturbed sleep, instead of building muscles. Therefore, do not starve your body of the calories and maintain a moderate-calorie diet, gradually shifting your intake.
A low-calorie diet also affects the training and recovery cycle leaving you feeling lethargic and tired all the time. Feeding your body with enough calories is the key, but this does not mean that you can stick to your favourite desserts and cookies. You have to cut down on too much sugar and oil. Cutting down the calories in your diet alone will not help until you combine it with a regular workout regime.
Carbohydrates In Your Diet
Just
like
calories,
carbohydrates
are
also
required
by
the
body
to
derive
energy.
Carbohydrates
are
needed
for
glycogen,
which
is
required
by
the
muscles,
which
means
a
low-carbohydrate
diet
will
affect
your
strength.
If
you
are
lifting
heavy
weights
to
build
muscles,
low
glycogen
in
your
muscles
will
make
you
lose
more
muscles
than
building
them.
The
best
time
to
consume
carbohydrates
is
the
first
meal
of
the
day
which
is
also
the
period
of
high
insulin
that
helps
the
body
in
absorbing
as
much
glucose
as
possible.
Grains,
legumes,
fruits,
and
dairy
products
are
all
rich
sources
of
carbohydrates
that
you
can
include
in
your
diet.
Workout
Do not overdo the cardio. Running or swimming indeed is a good fat burner but include some weight-training and strength-building exercises such as HIIT (high-intensity interval training) in your schedule. Doing HIIT twice a week can naturally boost your metabolism to burn fat faster, giving you strength. Gradually increasing the intensity and frequency of the weight training also has the same effects.
Eat little carbohydrate after your workout so that your body can be refuelled and muscle fibres can recover. Also, maintain the volume of your workout. There is no point in working hard to the intensity that your body doesn't get enough time to recover. Try to take one or two days off from your workout and keep the weight training sessions twice or thrice a week instead of lifting weight daily.
Proper Sleep
This might sound strange but proper sleep plays an essential role in your body fitness. In the process of cutting calories from your diet and pushing through the extra miles shedding too much sweat, you are stressing out your body.
Sleep is the time or the phase that helps the body to recover from this stress and when the body is cutting out the fat and protein from the body. So get at least six to seven hours of sleep every day. Also, our body secretes increased levels of growth hormones during the night than the day hours. This means better and faster recovery of the muscles and body stress.
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