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Without Losing
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Burn Fat Without Losing Muscle
Many people are concerned that the exercise and diet regime that they embark on will enable them to burn fat without losing muscle and this is a valid concern if not managed correctly.
There are a number of ways to assist the fat burning process while minimizing the risk of losing muscle. Firstly it is important to not reduce carbohydrate consumption too fast, it is important to manage this consumption, not eliminate it entirely. One approach is to reduce carbohydrates by up to twenty percent of recommended daily requirements for two days and then go back to the required amount for the third day.
Of course your consumption may have been above recommendation prior to commencement so the first step will be to get down to suggested intake.
If you can reduce carbohydrates for the two days and then eat at recommended levels for the third day you will burn fat without losing muscle. In essence there are two fat loss days, and then a regular day. You will receive encouragement from anticipating the result which helps to stay with the program. There is a substantial psychological component involved in staying with the program.
According to the plan for the 2 days, fat loss of around 1-2lbs/week (0.5-1kg) but on the normal day you will be consuming enough carbohydrates to keep the muscles maintained. The additional benefit is that glycogen retained in the muscles is accessible for the workout which means that you can work hard. This is not usually the plan on other low carb diets.
The second tip to burn fat without losing muscle is to work your exercise program around the normal carbohydrate day rather than the two fat loss days. Or at least do the heavier workout on the carbohydrate day. The advantages of the workout are more often seen following the workout, not during, and are affected by the nutrition regime at that time.
The 3rd suggestion to burn fat without losing muscle is to workout about 2 hrs after a meal. A lot of sportspeople increase consumption prior to an event so that the energy is on hand during the competition. To move towards losing fat the exercise program is undertaken when the blood sugar and insulin levels are in decline.
Straight after eating the blood sugar level will increase followed by insulin. The cells move to an anabolic state being the portion of metabolism that deals with the build up of complex substances from basic materials, with the consequent absorption and storage of energy.
With the decline in blood sugars our systems go into a catabolic process which could be defined simply as the metabolic function involved with the chemical breakdown of intricate substances into basic components. As the blood sugar levels drop so too do insulin levels. As the levels of the hormone insulin decrease the pancreas is triggered to begin production of the hormone glucagon which then triggers the liberation of energy from the fat cells.
This change in blood sugar and insulin levels can be utilized in a program to lose fat by exercising when the levels are declining and the muscles receive energy from the fat cells. A final point is that you should eat at some stage after exercising to allow the muscles to recuperate and so you can burn fat without losing muscle.
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