7 Expert tips for women to Lose Weight While Maintaining Muscle
Are you planning to lose weight? Do you worry about losing muscles with it? While a majority of people run after losing weight, they tend to forget that the muscle goes with it. It might come as a shock to you as well but fret not. There are some tips that you can follow to shed the extra kilos without affecting your hard-earned muscles. If you are a woman planning to lose weight, read on to find out the best tips.
Tips for losing weight but maintaining muscle:
Although it might seem like an impossible task to save your muscles while you are working out to lose weight, it really isn’t. Follow these easy tips:
1. Eat more protein:
Protein is an integral part of the diet, but it gets more critical if you want to maintain the muscles. The primary way to keep muscles intact is to load up on proteins. Your diet choices, how, and when you take doesn’t impact, but it is essential to take more lean protein. Even if you don’t have a proper workout schedule, you will be able to lose more fat and not muscles if you are consuming proteins. You can add 0.8-1.3g protein per pound of your weight to maintain it.
2. Get 8 hours of sleep:
A majority of athletes and bodybuilders think that workout is essential, but sleep is equally crucial. During the cutting phase, when you are trying to lose weight, your body goes through a lot. You will be restricting the calorie intake, indulging in heavyweight training, and dealing with the stress of shedding weight. Here, you need a night of good sleep to help your muscles recover and rebuild.
The secretion of growth hormones in your body is at its peak during night and while you are in deepest sleep. So, set a healthy sleep routine and stick to it for the sake of the muscles.
3. Do slow aerobic exercise:
While cardio training is the first step to weight loss, it is how you do it that determines the result. You can opt for slow aerobic exercises like easy bike rides, light jogging, treadmill, or simply walking. If you maintain an easy pace, it will only use Type 1 muscle fibers, which are resistant to fatigue. It will promote the circulation of blood, clear lactic acid, and also metabolic waste. You can have more energy to help you carry out your workouts, recover quickly, and perform better.
4. Increase your strength:
A well-designed weight training program can do more good for your muscles than you can imagine. Muscles build-up only when there is a progressive overload of tension. It means that if you only lift the same amount of weight in the same number of reps even for years, you won’t have any additional muscle build-up. But, if you increase the weights gradually or add the reps, your muscles will start building up. This fact also applies to maintain the muscles. You must keep your current level of strength while you are losing weight or even try to increase it.
5. Keep the hormones balanced:
Hormonal imbalances can also change how you lose fat and muscles. If you are experiencing an increase in certain hormones, it might make your body lose more muscle than fat. Here, the female reproductive hormone plays a major role. If you have an increased level of estrogen in your body, it can cause trouble for your muscles. But, you can take Anti-Estrogen Syn Pharma to restore the hormonal imbalance and save your muscles while shedding weight.
6. Incorporate calorie cycling:
If you are planning on doing a prolonged calorie deficit to lose weight, it can adversely impact your muscles. It will lead to fatigue, hormonal changes, and also reduce your performance, and all these factors will cause muscle loss. Here, calorie cycling can help you pause this deficit and get more calories.
In calorie cycling, you can keep 2-3 days of refeed, where you consume more carbohydrates. For instance, you can have fewer calories on the days you workout, but when you are resting, you can increase it. This diet will help you reduce the effects of deficit diet and not lose muscle mass with weight.
7. Include pre and post-workout diet:
The food you eat right before and after the workout can also affect your muscles. It is the pre-workout meal that you consume, which decides how well you will be able to perform during the workout session. Similarly, the post-workout diet will help with recovery and transitions needed. But, if you are not eating well, and there is a deficit, it might lead to caloric deficiency and increase the chances of muscle loss.
Make sure you eat proteins and carbohydrates 1-2 before and after the workout to keep the muscles intact.
Building muscles is not an easy feat. It takes the right diet, workout, patience, and determination. So, it is natural to work about losing your hard work while you are going into the shredding phase. But, in the end, it can all boil down to your diet and workout habits. You can follow the easy tips mentioned above to control what you eat and how you exercise. It will help you save your muscles even while you are losing weight.