4 Steps To Improve Body Composition
Are you looking to lose that extra fat but worried about losing muscle in the process? Read on for a four-step guide to losing body fat without sacrificing your muscle mass.
4 Steps to Lose Body Fat While Maintaining Muscle Mass
1. Decrease calories and prioritize protein
If you want to lose weight, you need to be in a calorie deficit. A calorie deficit is classified by eating fewer calories than your body uses for energy on a day-to-day basis, in addition to accounting for the energy your body needs to complete its processes. Getting the calorie deficit right is important and research suggests this should be in the 300-500 calorie range.
Unfortunately, you can also lose muscle in the process so a calorie deficit won’t be the only answer; it must include eating plenty of protein to help preserve your muscle mass. Research suggests that eating more protein can promote increases in lean body mass during a calorie deficit. 0.5-0.75 grams of protein per pound of body weight is recommended to increase lean body mass. For a 150 pound person multiply 150 x .5 = 75 grams of protein per day.
Lean protein sources can help you maintain a calorie deficit because they are lower in fat. These include turkey, chicken breast, white fish, low-fat dairy, Greek yogurt, tofu, and legumes.
2. Fill up on satisfying, healthy foods
Appetites can be a tricky thing to navigate, and keeping full while maintaining a caloric deficit is one of the main challenges people face. Protein can help keep you satiated for longer periods but so can other foods.
Larger volumes of low-calorie, nutrient-dense foods like non-starchy vegetables, beans, and legumes are also helpful. Because these foods are packed with fiber and various minerals, they will also keep you fuller longer.
3. Add cardio and resistance training to your workout routine
Cardio workouts are highly taxing on your body and require a lot of energy to perform, which means that it is highly effective for maintaining a calorie deficit for weight loss.
Although cardio is great, resistance training will be the key to preserving skeletal muscle mass while in a calorie deficit. Resistance training where you are doing sets of 10 and being challenged on reps 8, 9 and 10 is best, instead of higher reps or doing exercises that last for a minute which means you'll be using lighter weight. Bodyweight exercises like push-ups and pullups are also beneficial.
4. HIIT workouts are the secret
This type of intense workout is perfect for those with busy schedules trying to fit in their cardio and resistance training. High-intensity interval training (HIIT) involves doing high-intensity exercises for short periods of time, with brief periods of rest in between. They increase your heart rate and can include repetitive whole-body movements such as jumping jacks, sprints, and lunges.
HIIT is highly effective at burning calories and helps maintain muscle mass at the same time. Go slow and work up to where you can add in some HIIT workouts if you're a beginner. The ideal sequence for this is 30 seconds at a faster rate followed by a 1 minute recovery, then repeat. An example if just starting out is walking 30 seconds at a faster rate followed by 1 minute of walking at a slower rate. As your fitness level improves you'll be able to increase the intensity.
Individual Help For Your Concern
Ready to address your body composition with the right education and accountability? Start by scheduling a free discovery call to learn more about how you can benefit.