5 Methods of reducing fat still holds muscles

Some exercises and mistakes can cause you to lose muscles along with weight loss. Reduce fat but retain muscle mass requires exercise, nutrition and recovery methods. Here are 5 effective strategies:

Focus on the amount of protein

The most important factor is protein. This nutrient helps maintain muscle mass even when reducing fat.

You should add 1.2-2.2 g of protein per kg of body weight daily. Lean meat, eggs, tofu and beans help preserve muscle mass and promote fat reduction. Protein also helps you full, reduces unhealthy cravings.

Practice continuous strength

According to Dr. Sumit Bhushan Sharma, orthopedic director, Max Super Speciality Hospital, Noiida, lifting weights for the body to retain muscles even when lacking calories. Movements like squats and deadlifts affect many body parts at the same time. Should practice power 3-4 days a week.

Try hiit

Too many cardio exercises can reduce muscle mass. Instead, try intermittent high intensity (HIIT) by alternating short -intensity training periods with recovery time.

HIIT enhances metabolism and burns excess fat while minimizing muscle loss. Keep the exercise moderate, 20-30 minutes, 2-3 times/week.

Maintain a moderate calorie reduction

Excessive calorie reduction causes the body to lose muscle mass. Instead, maintain a small reduction of 300-500 calories a day to reduce fat regularly without losing muscle.

Identify nutritious foods to add to the diet and avoid processed snacks to enhance recovery and weight loss efficiency.

Getting enough sleep

Prioritize sleep and recovery. Lack of sleep tends to increase cortisol, a stress hormone that can destroy muscles. Priority is given enough 7-9 hours of sleep every night. Drinking enough water, relaxing muscles and resting helps maintain muscles and reduce fat in the body.