Most of the people usually indulge in extensive exercises and workout regime along with a dedicated diet regime for weight loss. These tactics does help in losing weight over a period but it also takes away the tones features of muscles along with it. This result in a quite lanky and lucid body appeal later on which makes people wonder about their body as well. But it is not extremely difficult to lose fat without losing muscle – just follow these smart 8 ways and get the body you wish to have.

The Difference between Weight Loss and Fat Loss

There is a great difference between the weight loss and fat loss and most of the people use these terms in wrong fashion. Commodities and things like water, books, bricks and other have weight and it can be done by decreasing the quantities. However, in the case of human body, weight loss in real sense is the loss of the fat from the body that translates into diminishing of weight.

How To Lose Fat Without Losing Muscle

1. Eat Enough Protein

Protein is the body building block of the body and it should be included in the daily diet which will ensure the rigidity of the muscles during the fat loss. Truth to be told in order to lose fat without losing muscle, one has to ensure that he undertakes enough protein each day. There is also no need to adhere to any particular weight training routine to keep the muscles in shape during the fat loss. In order to formulate any muscle preserving diets just include enough amount of protein in the diet and capitalize on your fat loss routines and regimes in an organic and natural manner.

2. Maintain Strength On The War

The most important training requirement for any person who is looking to lose fat without losing muscle is to ensure the muscles current strength levels. Muscles get stronger gradually through intensive exercises and other routines, which initiates a muscles building process in the body. Therefore during the fat loss period it is necessary to maintain that the muscles retains its levels of strength by following proper number of exercises and routines which keeps muscles in shape. In a person fails to understand the depletion of strength of muscles during the fat loss than he has do away with the muscles that has been acquired after so much exercises earlier.

3. Reduce Weight Training Frequency

Calorie deficit also happens to be the energy deficit in the body. Taking on less calories and losing fat at the same time reduces the amount of energy harnessed in the body to a considerable extent. In such a circumstance to keep muscles, one has to reduce the frequency or volume of weight training and routines. Performing too much exercise and weight training routines will surmount the pressure on the body and it will not be able to tolerate in such energy deficit state.

It should be noted that the loss of strength in the body usually leads to the loss the muscle especially in the state of calorie deficit. The solution for this problem is simple; just make the required reductions in the number of weight training routines and exercises needed lose fat without losing muscle.

4. Don’t Reduce Calories Steeply

Most of the people go blitzkrieg in reducing the amount of calories right away in order to lose fat. A person is required to make just enough calorie deficits that will allow the body to burn the store fats for generating energy. The calories has to be moderate or small at all the time if a person suddenly lowers the calories to a great extent then it will lead to of muscles as body will do away with excessive amount of fats store in the body. Set the calories deficit at just 20% below the body maintenance level in order to lose fat without losing muscle.

5. Take Diet Breaks Whenever Needed

It might come as a surprise for asking to take diet breaks during fat loss but it will help in a miraculous way. Losing fat is not easier job either one tends to get irritated and frustrated as results take quite a while to appear. Therefore, in order to a surge of new energy and to boost the mood and bring a peace of mind in terms of psychological and physiological levels, it is better to take diet breaks whenever one requires.

Diet break can be of anything between 1-2 weeks in which your body will be able to recover from the calories deficit and body maintenance level is at its best. Taking diet breaks offers various benefits like having metal stability, diminishing of pressure of losing weight, having a boost of energy running through the body and possessing a sound and relief state of mind. Diet breaks also helps to lose fat without losing muscle, which is the most important reason for getting back to your previous life.

6. Stay From Performing Excessive Amount Of Cardio

Due to reduction in the calories intake, the amount of time taken for the body to recover the energy and desired shape also gets changed. Weight training exercises and regimes cover various kinds of workout aimed at maintaining muscles at the same time making the body to burn fats. In order to make body recover, it is necessary to reduce and adjust all kinds of exercises in order to lose fat without losing muscle.

In the weight training, ‘cardio’ also finds a firm mentions but it is better to completely avoid performing cardio exercises. Cardio is better suited for those individuals whose goals centered round endurance and performance. Cardio doesn’t offer much help in improving the body looks and maintain the muscles during the weight loss. Instead of cardio indulge in taking low intensity walking for 30-60 minutes and it will help in burning same amount of weight without losing too much of energy.

7. Follow Right Nutrition Plan

The weight-training workout helps in burning the fats and lesser calories intake during the same time results in calories deficit. Therefore, it is necessary to follow a sound pre and post workout nutrition plan that will help in improving the aspects of weight loss training and recovery. When you goal is to lose fat without losing muscle then it is extremely necessary to eat right before and after the workouts.

8. Incorporate Calorie Cycle

Calorie cycle is an innovative concept but happens to be great aid for people who are looking lose fat without losing muscle. In this, a person has to take more calories on certain and lesser on other days. This can be initiated by simply manipulating the amount of carbs, proteins and fats intake every day. Performing calorie cycle will leave you in larger calories on certain days and lesser deficit on other days but at the end of the week the calories deficit will be at the average. This trick is great for those individuals who find it hard to control their appetite and to adhere by the diet regimen. This also provides an opportunity to gorge on delicacies, remain content, happy and have a peace of mind without hampering any chances to lose fat without losing muscle.