When you
consume fewer calories than you expend, your body automatically reduces muscle
care.
Decreases
the connection between the cells needed for protein synthesis in the muscles,
and also reduces the ability of the muscle to absorb amino acids.
Muscles
get rid of old proteins on a daily basis, hoping to replace them with new ones.
If you do not supplement with new proteins, then the muscle mass decreases,
sometimes - even very significantly.
The speed
of metabolism is largely determined by the muscles themselves, so it is not
surprising that it is often more difficult to maintain weight than to lose it,
because reduced muscle mass also means impaired metabolism.
The
increase in muscle mass during weight loss has the opposite effect, fat is burned
faster and it is much easier to maintain the achieved result.
How to
increase muscle with weight loss? Follow the strategy developed by the experts.
Eat more
protein with each meal
In a 2016
study, men who consumed small amounts of calories and large amounts of protein
lost more than 5 kilograms of fat in 4 weeks and gained more than a kilogram of
muscle.
Men who
consumed the same amount of calories but less protein were only able to lose up
to 3 kilograms and were almost unable to gain muscle mass.
It is
recommended that you get 2.3 and 3.1 proteins per kilogram of body weight.
Preferably,
the protein intake should be distributed throughout the day. Try to get about
25-30 grams of protein for each meal.
Don’t
lose weight too fast
It is
true that rapid weight loss is a very attractive concept. You will probably
lose muscle mass along with fat.
It is
recommended to lose up to 1 kg per week, for which it will be enough to reduce
the daily norm of calories by 500.
Exercise
with weights at least 3 times a week
When
trying to lose weight, most people start doing cardio. It’s not necessarily
bad, but it’s more effective at weight training.
Of the
10,500 people who took part in the 12-year study, those who exercised with
weights gained less fat in the abdomen and increased muscle mass than those who
exercised.
You
should exercise at least 2 times a week to maintain muscle mass and at least 3
times to increase muscle mass.
Perform
intense but short cardio exercises
Interval
training is the best high-intensity interval for weight loss and muscle mass
growth.
Other
types of cardio include burning fat and muscle.
Rest your
muscles
Most people
think that "more" is better, but when it comes to muscle growth, this
is not always the case.
According
to studies, one muscle group needs 1 to 2 days of rest before exercising again.
The exact time is different for every person.
Be
patient
This advice
may be the most difficult to follow.
Initially
the results will be more noticeable than later. The more fat we have, the
easier it is to burn it than less fat. And the more muscle mass we have, the
harder it is to gain extra weight.
So don’t
worry when the results become less noticeable, it doesn’t mean you’re doing
something wrong.
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