Having a beautiful body, with the least amount of fat, is probably the dream of many. But on the way to the fulfillment of this desire there is always a fear of losing muscle mass. For successful weight loss, you need to keep as many muscles as possible. If you start to lose them, then the battle for getting rid of excess fat becomes more difficult several times. Why? Muscles are an active tissue that constantly needs energy. If in the process of losing weight you lose muscle tissue - this leads to a slowing of metabolism. To achieve this goal, you will have to reduce the additional calories in order to keep their deficit. This spiral of calorie reduction inevitably leads to even more loss of muscle mass.

How to keep muscle when losing weight?.

As mentioned above, to get rid of excess fat, you need to create a calorie deficit, that is, consume less than burn. This can be achieved in the following ways:.

Less is (fewer calories).

Burn calories by using physical exercises.

Combine both.

And here on the scales we see the first minus two kilograms. Ideally, we would like to think that this is minus two kilograms of excess fat. But in fact, this figure includes not only fat loss, but also muscle and fluid.

Is there still a secret of how to keep muscle when losing weight? After all, in principle, this is a natural process, when losing weight along with fat, a certain percentage of muscle tissue leaves. What to do when you do not want to lose a lot of muscle?.

Here are some general tips.

You can not dramatically reduce the amount of calories consumed. Sudden changes in calories of food will lead to a higher percentage of loss of muscle tissue.

Make sure that at least 80% of the calories that you get are rich in nutrients that can be obtained from fruits, vegetables, meat, eggs, dairy products, legumes and whole.

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Provide enough protein in your diet.

Avoiding carbohydrates is a big mistake. You need them to maintain the level of activity.

If you decide to add cardio to your schedule, in order to keep muscle mass you have two options: aerobic exercise of low intensity, for example, walking 45-60 minutes or high intensity training, such as sprint or HIIT 15-20 minutes. Thus, you will avoid a negative effect on muscle mass.

To keep the muscles they need to use, namely intensively train different muscle groups.

So, how to keep muscles when losing weight? The most effective plan is to combine the right diet with moderate aerobic exercise and strength training, and not just one, but two or three per week.

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