Losing fat, Without Losing Muscle…Is it Possible? 

Anyone that wants to either A. Lose weight, B. Pack on Muscle or C. Just get Fit healthy generally all want to lose fat and build muscle at the same time. While there was a time that it was considered a fairy tale it is now a reality.

There are many reasons why people choose to get to a low body fat percentage, but to achieve this goal is going to take hard work and dedication, pissing about in a half-hearted fashion will not work and you will just be wasting your time.

With a solid training and eating plan you can achieve your goals but you must be focused, clear and precise why you want to do it. You see, when you have a valid reason or a goal you will make every effort to stick to your plans. For some of you, it won’t be easy, for others it will be walk in the park.

SETTING GOALS

Write down the reasons as to why you want to achieve this aim, i.e., “I want my body fat to be …X…” But be realistic, you wont achieve a 15% reduction in a few weeks or look as shredded as Steve Cook or Rob Riches in a few weeks.

If you’re the type of person that gets motivated by seeing others in good condition or succeeding then follow your favourite athletes or fitness models and use them as motivation. Use your goals and these role models to inspire on the bad days when you don’t feel like training, eating well or just being soft…..

NUTRITION

Restricting calories does not work, your body has safety mechanisms which will work the other way and store fat, an enzyme called lipoprotein lipase is the enemy in trying to lose fat, it slows the metabolism and makes you store fat as a last resort for energy, and on top of that the body then gives up our muscle tissue for energy.  Having solid nutrition program that will boost your metabolism and keep you going every day will certainly help you reach your goals.

MEAL FREQUENCY 

You will be happy to know that you do not have to eat every few hours and keep a container of food at the ready. In fact it is rather the opposite. As much as I love food I just think if I had to eat 6-7 meals a day I would turn into a lump of lard rather that a lean machine. You see 90% of people trying to lose fat and build muscle are not body builders so you do not need to eat and train like one.

LOSE FAT AND GAIN MUSCLE WITH INTERMITTENT FASTING

Intermittent Fasting is a method of timing your meals so that you are fasting for most of the day and allowing yourself a specific feeding window. All of this is in an effort to increase fat burning potential and increase lean muscle tissue. Intermittent Fasting has also become a topic of discussion and research in the medical field with some proponents claiming that it can improve your immune system, help stabilize and increase necessary hormone levels and more importantly speed up your metabolism

Intermittent fasting involves eating nothing for a period of 14-16hours, followed by normal eating. Depending on your lifestyle and training regime that could either be 3 – 5 meals.

Approximately 16–24 hours into a fasted state, the body experiences a massive surge in growth-hormone release. Human growth hormone helps build muscles, accelerate metabolic rate, speed recovery time, and is also known to spare muscle tissue during periods of fasting. A study presented at the annual scientific sessions of the American College of Cardiology in New Orleans showed that during 24-hour fasting periods, human growth hormone increased an average of 1,300% in women, and nearly 2,000% in men.

Food Groups To Include In Your Diet 

Protein
Chicken Breast
Turkey Breast
Lean Minced Turkey
Swordfish
Haddock
Salmon
Tuna
Crab
Lobster
Shrimp
Fillet Steak
Sirloin Steak
Lean Minced Beef
Lean Ham
Egg Whites
Low fat Cottage Cheese
Protein Drinks
Carbohydrates
Baked Potatoes
Sweet Potato’s
Yam
Squash
Pumpkin
Brown Rice
Pasta
Oatmeal
Whole grain cereals
Beans
Corn
Strawberries
Melon
Apple
Orange
Whole-wheat Bread
Yogurts
Vegetables
Broccoli
Asparagus
Lettuce
Carrots
Cauliflower
Green Beans
Green Peppers
Mushroom
Spinach
Tomato’s
Peas
Bean sprouts
Artichoke
Cabbage
Celery
Cucumber
Onion

ESSENTIAL FATTY ACIDS (Omega 3 and Omega 6) 

The Omega 3s are known to play a key role in maintaining a healthy immune system. Omegas 3s in particular are required for normal brain development. EFAs stimulate metabolism, increase metabolic rate, increase oxygen uptake, and increase energy production. They also stimulate the process of oxidation because they attract and somehow reversibly react with or activate oxygen. People who begin to take EFAs when they have been deficient feel an increase in energy levels.

The Omega 3 essential fatty acids include alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA).

Essential Fat also has the following health benefits:

  • Improved delivery of oxygen and nutrients to the muscles and other tissues because of reduced blood viscosity
  • Improved aerobic metabolism because of enhanced delivery of oxygen to the cells
  • Improved release of growth hormone in response to normal stimuli, such as exercise, sleep, and hunger, which may have an anabolic effect to improve the post exercise recovery time
  • Reduction of inflammation caused by muscular fatigue and overexertion, which may improve post exercise recovery time
  • Possible prevention of tissue inflammation

PROTEIN 

Protein is one of the key building blocks for building new muscle and therefore is a key ingredient in losing fat. Why? Becuase Building more muscle mass is one thing that can increase a person’s metabolic rate. Estimates suggest that every pound of muscle burns roughly six calories per day at rest.

Protein helps for growth and repair of the body and any excess is used to provide energy. B vitamins are principally involved in energy metabolism. Vitamin B12 is needed for the formation of blood cells and nerve fibres. Zinc is needed for growth of tissues, immune function, and wound healing. Magnesium is needed for bone development and nerve and muscle function. It is also necessary for the function of some enzymes involved in energy utilization.

Protein foods Choices: All beans and pulses, All fish, All lean meats, All nuts, All poultry without skin, All shellfish, Sushi (raw fish component) and Textured vegetable protein. (E.g. Soya)

CARBOHYDRATES 

Carbs are not the enemy and if used in the correct time are be extremely beneficial to your fat loss and muscle gains. Some carbs are fasted acting while others are slow and there the rights carbs should be used at  the right times.

  • Carbohydrates give you energy – They have starches and sugar!
  • Can aid in proper digestion – Go for fibre-rich food choices each day!
  • Provide many vitamins and minerals, fruit and veg; for example, contain vitamin A (beta-carotene), several B-vitamins (including folate), vitamin C, iron and potassium.
  • Help you manage the amount of fat and calories in your overall diet because they tend to be low in fat, saturated fat and cholesterol.

CARBOHYDRATES GROUPS:

Starches: (complex carbohydrates) Cereal, potatoes, pasta, macaroni, rice, bread

Dietary fibre: Whole grain cereals and breads, dried beans and peas, fruits and vegetables

Sugars: (simple carbohydrates) Fruit juices, fruits, milk, sweetened cereals and baked goods, jam and syrup. Only should be consumed post workout and on high carb days.

FLUID INTAKE

Muscle is comprised of approx 70% water, and fluid is an essential transport mechanism for a number of nutrients, carbohydrates, and is also has an important role in all cellular activity. If your water intake is low then the ability to transport nutrients is compromised, you will lose strength and feel sluggish because of a build up of waste products like ammonia, urea, uric acid. Drink a glass of water before, during and after a meal, this way you will be hydrated sufficiently throughout the day, make sure you also have fluids whilst you train and even more if it is hot outside.

TRAINING

In order to lose body fat and build muscle you will need to do some form or resistance and weight training, doing just cardio will not give you the desired results and lets be honest who the hell just wants to do cardio these days anyway. One way of increasing your metabolic rate and burn more fat is by doing resistance and weight training. When you increase muscle mass the body requires more energy to maintain the new mass; fat does not require energy it just sits there annoying the crap out of us.

Lifting weights is not just for guys or young people either. Ladies, it is ok to lift some weight you will not turn into those freaky body building chicks that I promise you. For the older generation, guys, building muscle will help you rebuild your testosterone and ladies, building muscle will help burn fat longer after your workout than just doing cardio.

HIIT TRAINING

High intensity interval training, or HIIT training, is an interval workout that has been around for decades.  The HIIT routine includes intervals of high intensity exercises, followed by recovery intervals of light to moderate intensity exercises. Due to the fact that this training involves pushing yourself to do intense exercise intervals, the HIIT workout can provide many advantages that the usual exercise routines cannot offer including, aerobic, anaerobic, muscular endurance, and fat burning like never before.

Weight Training

The weight training element of this fat loss programme is broken up into a 5 day split of 45 – 60min workouts. Days 1 and 2 are split into upper body and lower body. 5 Reps x 5 Sets as heavy as you can go with controlled form.

Day 1:

Bench Press
Deadlifts
Shoulder Press
Pull Ups ( wide grip and Under grip )
Dips

Day 2:

Front Squats
Back Squats
Leg Press
Walking Lunges

Days 3 , 4 and 5 are broken down into body parts. 4 Sets of 12Reps/-10Reps/-8Reps/-8Reps

Chest and Biceps
Legs and Back
Shoulders, Triceps and Calves

After each workout 15-20mins of HIIT Training. The routine continues for at 12 weeks.

Remember to warm up all body parts being worked, then stretches, exercises, stretch, and finally complete a cool down.

TSFXTRADER

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