Ever wondered how to lose fat without losing muscle? Well, help is on the way! See how to do it naturally without putting a lot of effort!
The fat that builds up in the muscles is a serious problem, especially for women. According to experts, there is no specific food or exercise that reduces fat in the muscles.
However, there are some tips that can help you learn how to lose fat without losing muscle. You should adapt to these life changes and incorporate them in your lifestyle completely.
How to lose fat without losing muscle?
The only way to do this is to reduce your consumption of “white” carbohydrates and increase the “brown” color.
Include lean protein in your diet with each meal. Choose foods such as brown rice, whole wheat bread, egg whites, cottage cheese, fish, chicken, olive oil, fruits and vegetables.
Avoid drinking alcohol because it lowers your energy and has empty calories. Drink two liters of water a day to remove toxins from the body and keep you hydrated.
Little sleep is associated with obesity, depression, and diabetes. Specialists recommend sleeping nine hours a day.
Have five meals a day to boost your metabolism and burn extra calories. Eat every three hours to feel satisfied and avoid cravings for sweet foods.
How much exercising is enough?
Get high-intensity cardiovascular exercise 45 minutes a day, five times a week. You can jog, walk, swim or ride a bike to maximize metabolic burning.
To tone the muscles, you perform endurance exercises three days a week. Concentrate on your whole body to work proportionately. The perfect exercises for thighs with walking, step, extensions and leg presses.
If you do not have time to exercise, you can climb stairs or sit in front of your desk, place a ball between your knees and press hard. Do these exercises at least ten times. You will soon notice the results.