Health and Fitness
Today health and fitness are top trending issues. Almost 90% of the young generation are health conscious and want to attain shape and attractive body by loss fat and secure muscles endurance. For attaining proper shape and good looking body you should work hard which includes walking, running, exercises, gym workout etc. If you are doing muscles workout then you should also concern about muscles loss. To avoid these muscles issues you should follow some eating and fitness tips that will help you to attain your goals. For losing weight carefully and efficiently, you should enhance fat loss and muscles maintenance. It is very much essential for maintaining your physical activity, fitness level and complete function.
For losing fat with maintaining muscles mass we should adopt right. In this article I will give you suggestions about right approach for losing weight without losing muscles mass and strength.
Difference between weight loss and fat loss
The fat loss and weight loss both are different terms. Many people do workout and claims that they want to lose weight but actually they want loss body fat. The weight loss means that reduction in overall body weight which includes muscles, fat, water content, glycogen and stomach content of a body. Loss of water is useless for losing weight but lose of muscles will be harmful for you. So you should adopt a right approach for losing fat without losing muscles strength, mass and endurance. The right approach means that you should take proper diet which is full of protein, less carbohydrates and fat.
The protein is very much helpful for maintaining muscles strength and mass. If you didn’t take proper protein then it will affect your development of lean body mass. For losing fat, calories deficit diet is very much helpful. But you should not take too much low calories because it can cause serious effects in your body which are harmful.
Loss of Muscle
If you compare muscles and fat then you found that one kilogram of muscle weighs accurately like a one kilogram of fat. But one kilogram of muscle is stiffer, denser and harder than a one kilogram of body fat. For example, if you lose five kilogram of muscle and reduce five kilograms of body fat then your body weight will be undeniably the same. But you feel the changes in your body.
Effect of Calories intake on muscles
Most of the people reduce their weights by reducing calories intake. We can say that less calories intake will be very much helpful technique for reducing weight but it can also effects the muscles strength, endurance and muscles mass. For preventing your muscles mass you should include proper amount of protein, carbohydrate, fibers, fat, minerals and water in your diet
Sometimes people used cardio exercises with diet and increase the duration of cardio in order to burn their body fat. With fewer calories diet and long duration of cardio will affect the muscles mass and your body tissues weight. It is because limited calories intake often restrict macronutrients. Restricted amount of protein in your diet effects badly on your body due to which it cannot rebuild the tissues or muscles mass even if you are doing strength training.
Muscles tissues and body metabolism
Muscle tissues are very much important for body metabolism and in regulating your insulin sensitivity. It is a life process which governs how well your body absorbs nutrients. The loss of muscle tissues with improper diet will greatly affect the absorption of nutrients in to your muscle cells and these nutrients are then more likely to be turned into fat cell. For preventing muscles loss you should eat a sufficient amount of protein, maintain or boost your strength levels, don’t reduce calories too much, reduce weight training frequency, get idea about pre work out and post workout nutrition, should take a diet breaks and avoid the excess amounts of cardio.
Maintenance of Muscles Mass and Strength (Loss fat and secure muscles strength)
Maintenance of muscles mass and strength is very much important for staying healthy. So, for keeping your muscles while losing or reducing fat you should have a balance between pushing yourself and limiting yourself for exercise and calories. Every person will face different results depending upon the nature of their body. So, you should listen to your body and regulate eating plan and workout accordingly. The some of the important tips for loss fat and secure muscles endurance are given as:
1- Plan recovery time
If you are eating lower calories and work hard including cardio and other exercises then you should need sufficient time to recover yourself between workouts. For this, sleep more to restore your energy levels.
2- Avoid restrictive diet plan
Restrictive diet plan is very dangerous for your overall health so you should avoid any type of diet plan which is too much restrictive or drastic. This type of diet plan didn’t create long term benefits.
Similarly, you should also avoid from excessive training that can cause injury or affects your muscles tissues. To make keep your muscles healthy you should take proper rest and rest 1 to 2 days in a week.
Diet plans and exercise both are essential for maintaining muscle mass, strength and endurance. According to researchers, if a person did some type of exercise with eating plans then he will be able to prevent muscle loss due calorie restriction diet.
4- Healthy eating
Healthy eating means that eat healthy proteins and lower intake of unhealthy fats and carbohydrates. High protein diet enables to gain more lean mass with losing fat.
5- Use a supplement
For losing weight, blood sugar level, fat and hunger you can take Chromium Picolinate Supplement. This supplement shows great effects of losing fat from your body. Along with Chromium supplement you can also use Protein Supplement, Carbohydrates Supplement, Fat Supplement, Vitamins Supplement and Minerals Supplement for losing weight.
If you used other medication then contact your doctor before taking these supplements. Few supplements shows negatively interact with other medications.
Loss fat and secure muscles endurance
If you want to lose weight then your goal should be maximum lipolysis. Lipolysis is a biological process in which triglycerides and fat lipids are broken down which you take from your foods or which are previously stored in your body. This process occurs in the mitochondria of the muscles (the power house of cell). That’s why the more muscle you have, the more fat you burn. The mitochondria functions and lipolytic enzymes will be regulated by exercise due to this work out will be very much helpful in losing fat.
For losing weight you should take less calories which you burn each day and exercise regularly. Regular bodily activity will help you to get rid of excess fat and triglycerides. You should focus on losing weight with exercise. It is because losing weight without exercise can help to lose fat at the expense of muscle mass.
Practically it is not conceivable to lose fat from specific areas of your body and you can only lose your overall body fat. It is rightly said that slow and steady wins the race. Like this you should lose your weight slowly. Quickly losing weight can also reduce muscles mass with your body fat. For health and physical fitness you can also visited following sites.
- The Important Nutrients and their Deficiency Effects
- The Best 5 Protein Powders and Their Importance
- Walk, Jogging Or Running Are Important For Health, Why?
- Best ways to improve your Physical Fitness and Health
Best Ways to Loss fat and secure muscles endurance
Exercise specially cardio has great health benefits in the early morning because insulin levels are low and fat cell releasing enzyme (lipase) is fully active and fat storage enzyme (lipoprotein lipase) is inactive.
In the morning before breakfast the glucose level is low in your blood to be burned as compared to having a meal. Your exercise session should be under 60 minutes. Too long sessions will affect your body and you eat up muscle tissue when your body faces hunger.
2. Limit your Carbohydrates intake
For loss fat and secure muscles endurance you should limit your carbohydrates intake. You should not eat carbs when your body doesn’t need them. You can eat carbohydrates in morning, before and after workouts. Because these are the best times in which carbohydrates are burned out and didn’t store as a fat.
Your body needs carbohydrate fuel before and after workout and you should take these carbohydrates from high fibers plants such as vegetables and fruits. The carbohydrate intake will be depend on your life style. If you have sedentary or inactive lifestyle then you should limit your carbohydrates intake between 150 to 180 grams. If you have active lifestyle then your carbs intake should be in between 250 to 300 grams.
3. Don’t take excess amount of Fat and Carbs
You should avoid taking large amount of fats and carbs together. Because of carbohydrates insulin will release and help the body to store everything in the blood stream. So you should avoid to take large amount of fat and carbs together.
4. Split your meal in six parts
For losing weight effectively you should split your meal into six equal parts and avoid taking so many calories at one time. For example, if you take 1500 calories in day and eat your meal in three times (500 calories in each meal) but didn’t lose weight then you should divide your meal in six times and take about 250 calories in one meal. After one month you feel changes in your body. Researches show that eating same calories but divided into small patches will show great benefits for losing weight.
5. Take Protein before going to bed
For loss fat and secure muscles endurance, you should take protein half to one hour before going to bed. You can take protein from cottage cheese, Casein protein powder, Egg protein powder, Whey protein etc. these protein slowly digest in your body and keeps you full till morning. You should avoid energy drinks and sugary drinks for losing weight.
6. Take Fish Oil
Fish oil contains Omega-3 fatty acids which reduced the storage of carbohydrates in the body. It also activates the mitochondria of the muscles which support the fat loss.
7. Eat Citrus Fruits
Citrus fruits are very much helpful in burning fat. It is because these fruits have low calories with high fiber content, vitamin C and other nutrients which can burn fat and maintain your body weight. These fruits include oranges, kiwi, strawberries and mango.
8. Use fat burning boosters
Taking of proper ingredients at proper time will show remarkable effects in losing weight. The effective supplements which you should took before cardio include:
Aspirin: stop the activity of re-esterification enzyme of free fatty acids known as alpha-glycerol-phosphate.
Caffeine: helps to lose weight and burns excessive fat
Green Tea: Boost up the breakdown of the fat cells.
Protein Shake: will be helpful for losing weight.
Capsaicin: The chemical in chili peppers that supports the metabolic rate and help in weight loss.
9. Muscle training to obtained lean mass
You should do muscles exercise three to four times in a week to obtain lean body mass. If you do only cardio exercise without weight training then you have soft body skeleton. For hard skeleton and proper muscles mass you should do weight training with cardio.
10. Divide exercise in intervals
You should divide your exercise into small intervals for achieving good results. For example if you do cardio for 45 minutes then divide it into three intervals of 15 minutes.
Health benefits of losing Weight (only Fat)
If you are obese and have high weight according to your BMI index then you face many health issues. For improving overall health losing weight is very much important. The health benefits of losing weight are given as:
- Lower the risk of diabetes
- Maintained blood cholesterol
- Control blood pressure
- Reduced the risk of heart diseases like heart attacks, heart failure, etc.
- Better respiratory health
- Improved mobility
- Makes bones strong and reduced joint paint
- Maintain blood sugar level
- Reduced the risk of strokes
- Helpful to avoid osteoarthritis
- Improve the effects of sleep apnea
- Decreased the risk of cancer
- Improves sexual health
- Enhance your fertility
- Improve sex drive
- Reduce back pain
- Make muscles stronger
- Better confidence
- Improved body shape
- Enhanced energy
- Reduced stress
- Enhance vitality
- Improve your memory
- Can improved hair and skin
- Better hormonal balance
- Enable you to become more organized
- Improved your immune system
- Immune to allergens
Today health and fitness are top trending issues and everyone is curious and highly conscious about their health and fitness. About 90% of young generation wants to attain proper shape and good looking body. For this they adopt diet plan and do various exercises. These diet plans and exercises are very much helpful for losing weight. It should be necessary to note that you should only loss fat not muscles mass. Loss of muscles mass creates serious effects in your body.
To avoid the loss of muscles you should adopt right approach for losing fat. This means that you should eat adequate amount of protein, carbohydrates, fats, vitamins and minerals. Most of the people reduce their weights by reducing calories intake. We can say that less calories intake will be very much helpful technique for reducing weight but it can also effects the muscles strength, endurance and muscles mass. For preventing your muscles mass you should include proper amount of protein, carbohydrate, fibers, fat, minerals and water in your diet. To preserve muscles mass you should also limit your exercise duration.
A lot of exercise can also effect badly on your muscles. For maintaining muscles you should plan recovery time, avoid restrictive diet plan, proper exercise, healthy eating and eat supplements. To lose weight your goal should be the loss of fat. The best ways to loss fat includes exercise before breakfast, limit your carbohydrates and fat intake, take protein before going to bed, take fish oil, use citrus fruits and fat burning boosters, muscles training to increase muscles lean mass and divide exercise in intervals.
There are many health benefits for losing weight (loss of fat). The benefits include lower the risk of diabetes, maintained blood cholesterol, control blood pressure, reduced the risk of heart diseases like heart attacks, heart failure, better respiratory health, improved mobility, makes bones strong and reduced joint paint, maintain blood sugar level, reduced the risk of strokes, helpful to avoid osteoarthritis, improve the effects of sleep apnea, decreased the risk of cancer, improves sexual health, improve sex drive, enhance your fertility, reduce back pain, make muscles stronger, better confidence, improved body shape, enhanced energy, reduced stress, enhance vitality, improve your memory, can improved hair and skin, better hormonal balance, enable you to become more organized, improved your immune system and immune to allergens. Due to these health benefits everyone which have excess body weight should adopt proper diet plan and exercises to lose weight.