The term losing weight is a very vague statement at best.
It’s a term that just isn’t specific enough. If you are a person that sets a goal to lose weight, what exactly is it you want to lose? Are you trying to reduce bone density? Or muscle mass? Or reduce the weight of your organs?
Obviously not, most people out there who say they want to lose weight actually want to get rid of the excess body fat they carry on their person. Most people just want to lose fat without damaging or harming any other part of their bodies. A far better goal would be say… how to lose belly fat in a week.
Ultimately the vast majority of people actually want to lose fat and not muscle mass.
The problem with some of the most popular diets out there today is the fact that most of them result in a person not only losing fat but also a lot of muscle.
Doing things such as running for hours on end, eating low fat/low calorie diets can often give a person such results.
Yes, while some of these popular diets will help you lose weight quickly, the truth is that the vast majority of the weight you lose will actually be your muscle and not the excess fat.
But if you like skinny person with a little belly look then by all means those diets are perfect for you.
You will see the pounds go down when you get on the scale but believe me you will not have much muscle mass left.
Is that the kind of look you really want? Wouldn’t you rather look strong and lean? Wouldn’t you want to have a body that allows you to move with speed, have ample amounts of power and strength and actually look great naked?
Ultimately if you want to get into great shape, you want to lose as much fat as possible while keeping or even increasing the amount of muscle that you have. Even if you don’t care about muscle, you need it, to keep burning the fat.
In reality your muscles require a lot of energy to keep going. Not only do they need plenty of protein and fat to keep going, but they also need a top up of glycogen every now and again to keep running smoothly.
The biggest energy consumers are the organs and the brain after which come the muscles, so ultimately it means that the more muscle you have on your body, the more fat you are going to effectively burn.
It really is a beautiful cycle, because you just need to be doing the right workouts and it will lead you to keep your muscle while at the same time burn the excess body fat you have. And as your muscle mass grows and your body fat decreases you are going to be able to do more of the exercises you need to do to stay in shape.
The best way to make sure that you are losing fat and not muscle is to actually track the progress that you are making. And I’m afraid it’s not as simple as jumping on a scale.
The truth is you need not bother with scales from now on. It really will not be useful in your goals to lose fat and keep muscle.
The only things you need from now on in order to measure your weight loss progress are your eyes, ears, belts and weights.
Seriously look at yourself. But avoid looking at yourself in the mirror. The best thing to do is to actually get naked right down to your underpants and then take some pictures. You should do this at least every week.
Believe me you won’t see much of a difference in the beginning so you really shouldn’t obsess over the minor changes in your body.
But leaving a week between pictures will give you enough of a time difference to see the progress that you’re making.
The things that you are looking out for are random lumps, flabby chests, lose underarms… all these are signs that you are storing fat and losing muscle mass.
If you are losing fat and maintaining muscle mass then the people around you will notice it. If you are getting good results someone will notice and compliment you on the results you are getting.
These compliments mean that you’re on the right track.
If people other than your Mom actually tell you that you’re looking healthier and fitter then see it as a sign that you are taking the right actions and are on the path to actually getting into amazing shape fast.
The great news is that if you are losing fat and keeping muscle mass you should notice your jeans getting looser and looser over time. If you notice that you are having to use that extra notch on your belt or perhaps buy a completely new belt then see it as a sign that you’re doing well.
Another great way to make sure that you never lose muscle mass is to ensure that you track the progress you make with your weight lifting routine.
If you are losing muscle then you will notice that your strength will also have decreased. So if you are noticing that your strength has been slowly but surely decreasing over then it is a sure sign that you are losing a significant amount of muscle mass.
Another sign is if you aren’t able to do the same number of pull ups and push ups as before.
On top of these methods, you can opt to get your body fat percentage tested but I think the above methods are a lot more fun!
So now you know how to measure whether you are losing fat or muscle… but then what exactly should you start to do?
In terms of diet and exercise you should focus eating whole, natural foods, that means mostly vegetables with a little bit of lean meat. In terms of exercise you should focus on lifting weights while doing lots and lots of walking.
Here are some specific tips you can implement to help ensure that you avoid muscle loss and maintain fat loss:
Fasting is probably one of the best things you are ever going to do in order to make sure that you lose fat and keep muscle.
The great thing about fasting is that it will help to increase how sensitive your body is to insulin (which is wonderful for fat loss), increase the production of growth hormone and overall help your body to burn more fat.
There really is no disadvantage to fasting. It’s the perfect solution that anyone can implement to help their body to lose fat and maintain muscle.
Stop Doing Excessive Cardio
Yes, while most of you may believe that doing cardio constantly is a great way to lose weight, the reality is quite different. Doing excessive cardio will just result in your body eating away at your muscle mass.
If you are used to exercising way too much this is going to result in your body releasing a hormone that is known as Cortisol. This is a stress hormone which can be extremely damaging to your health when it is released on a regular basis.
Ultimately cortisol will cause your body to eat away at your muscles and help your body to store as much fat as it possibly can.
Try To Sprint Now and Again
The great thing about sprinting every now and again is that it will cause your body to increase the amount of growth hormone that it produces which will ultimately result in you losing more body fat while maintaining lean muscle mass.
So try to sprint every week or so, and you will notice that you will be getting into shape really quickly.
If you don’t lift weights then you are going to end up losing the muscle mass that you’ve built up. Lifting is essential if you want to maintain muscle mass, but even more important if you want to grow muscle.
Lifting weights will help you increase the density of your bones, and help you to maintain or grow muscle.
The great thing about lifting really heavy weights is that you will cause your body to produce more growth hormone which is an essential component in getting your body to burn fat and maintain muscle.
So I really hope this short guide has helped you in getting a better understanding of how you can lose fat and still maintain muscle. Implementing the tips I’ve shared with you here today will ultimately help you to lose fat and while keeping all the muscle you want… which will of course result in you looking amazing naked