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.
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.