How to Lose Body Fat Without Losing Muscle

Simon 21, was quite a muscular guy. His large and shapely muscles were a result of the hard workouts and sincerity, he showed in the past few years. However, in recent months, he had put on lot of body fat and his shapely muscles seemed to be disappearing and replaced by massive flabs. Worried with this, Simon searched a lot for weight loss programs on the Internet that would help him lose body fat without losing muscle. But couldn't find any and was disappointed. Eventually, he met a physical trainer and discussed everything with him. The trainer gave him some guidelines that helped him to come out of this situation. Read on to know, what were those guidelines...

Well, the above situation has become common in many people who have been performing heavy workouts since a long time, but over a period of time have put on excessive bulk on their bodies. This happens either due to irregular eating habits or insufficient sleep. Flabs peeping out of the body certainly spoil the shape of your muscles and make you look overweight. Today, there are several weight loss programs available in the fitness world that help you lose 10, 20, 30 pounds.. However, most of these programs focus only towards weight loss and in the due course, the person starts losing muscles along with body fat. Therefore, how to lose body fat without losing muscle mass?, remains a big question in front of such people. So here are some tips to reduce body fat without losing muscle.

Tips to Lose Body Fat Without Losing Muscle

Losing body fat without losing muscle can be a real challenge, but the below discussed tips would make work easier for you.

Exercises
While on one side, if you are performing aerobics exercises, running and jogging for weight loss, on the other hand, to maintain the size and shape of your muscles, you also need to continue with your regular workouts. However, you must make some amendments to your workout. Previously you might be doing intense repetitions with light weights, but now you should increase the weights and decrease the number of repetitions. This technique will help you retain the size of your muscles.

Plan the Time Line
Many people plan to lose weight in a time of around 1-2 months and even succeed in it! But in our case, when we are looking out for losing weight and simultaneously retain the muscle size, this might not be a proper time line. To fulfill both the objectives, give yourself a time of around 4-5 months and reduce your body fat slowly.

Diet
To lose body fat without losing muscle, you really need to be strict on your diet. Foods high in proteins are always useful to keep your muscles toned up. Eat 4 meals daily which are high in protein. Take care that, in the course of losing weight, you do not eliminate carbohydrates from your diet. Although carbohydrates are not useful for weight loss, they are required in small quantities to retain muscle mass and energy in the body. So go in for a low carb diet, that will neither increase your weight, nor would you lose muscle. With regards to calories, see that you consume them in sufficient amounts, as they act as a fuel to our body.

Rest
Your intention is to lose body fat without losing muscle. Therefore you will be doing a lot of exercises for weight loss as well as muscle building. In such cases, there are chances that your body gets over exerted and you might feel tired. So to avoid exertion and rejuvenate your muscles, it is necessary that you have a sound sleep of about 7-8 hours.

Simon felt confident and hopeful about losing body fat without losing muscle, after getting these tips. I hope, you also must have understood how to lose body fat without losing muscle. Ensure that the exercise programs and diet plans that you follow, are all planned under the guidance of a physical trainer and dietitian. This will help you in obtaining desired results in the planned time frame. All the Best!