Do you have a goal to slim down, but you want to do so without losing muscle? That is the real trick, as often when you lose weight you also lose muscle. It can be a fine line to walk, so some tips and steps are recommended. So, rather than get frustrated by your results or lack of results, here are five tips that will make slimming down without losing muscle mass possible. Remember, it can take some time and tweaking to ensure you create the best routine for you.
Give Your Muscles Time to Recover
Here’s a tip you may not be expecting, but did you know that recovery time will help you to reach your goals? Taking a break between workouts means your muscles can properly recover as can your energy levels. This is even more important if you’re doing weight training, as your muscles most definitely need a recovery period. If you don’t like the idea of doing anything for a full day, opt for light activities such as walking.
Improve Your Sleep Habits
Did you know that, when you sleep, your muscles repair themselves and grow? This is part of the recovery process mentioned above. If you’re not getting a solid eight hours of sleep nightly, then your body isn’t realizing its peak hormone growth state.
Stick to a Well-Balanced Calorie Reduced Meal Plan
What you eat will have a massive effect on your weight and muscle mass, so it’s important to make smart choices. This doesn’t mean you should adopt a fad diet; instead, it’s important to eat a well-balanced diet that is rich in essential nutrients while watching your calorie intake. Ideally, you want to cut back on calories, but not drastically. The goal with any meal plan should be to cut down on unhealthy fats and eat more protein.
You may find it helpful to use a wellness tracker app that you can record your meals and snacks. Look for one that tracks not just calories but also the nutrients in foods and your exercise for the day. This will give you a better understanding of how well you’re doing and where you need to make improvements.
Change Up How You Exercise
Speaking of exercise, it may be time to shake up your routine. Moderate to high-intensity cardio exercises can be your best bet for building muscle while slimming down. Experts suggest you aim for 150 minutes of cardio per week. You can also increase the intensity of each workout. If you’re currently performing at a low to moderate level of intensity, boost it to moderate to intense.
Some of the best cardio exercises to embrace include:
What’s great about these activities is that they don’t necessarily feel like a traditional workout, as there will be an element of fun to them.
Use Supplements to Your Advantage
Supplements are meant to fill in gaps where you may be missing particular nutritional needs. But did you know some supplements can help with your fitness goals? A good natural supplement that focuses on boosting your strength without compromising muscle mass is what you want to look for. This means you’ll have the endurance and strength to perform those heavy lifts, allowing you to build muscle, but at the same time, you can work on your weight loss goals. And it’s important to note that muscle burns fat.
By using these tips, you’ll be able to kick-start your routine and start to see the results of your hard work. Slimming down without losing muscle is indeed possible.