4. Obtain a Sufficient amount of Protein in Your Diet
Your Muscles are made up of Protein so Obviously you need it to Maintain
your Muscle during Fat Loss Goals
This is not to say that carbohydrates and essential fats are less important
but protein is what makes up your muscles.
Protein causes you to feel satiated after you consume each meal with a
significant portion of protein. Dietary protein also costs your body more
energy to break down burning some extra calories in the process.
A common belief is protein builds muscles which is not entirely the case.
With proper training as a stimulus, dietary protein can help you build muscle.
During fat loss diets protein plays an important role in the maintenance of
your lean body mass (muscle) which contributes to your metabolism.
If you lower your caloric intake while you perform intense exercise,
obtaining enough protein in your diet through lean meats, dairy products,
vegetable sources and protein supplements can help you keep your muscle while
your elevated metabolism does the job for fat loss.
Intensity and duration have an inverse relationship. In other words,
the longer you work out, the less intense your workout is.
Think about this the next time you are in the gym for 2 hours.
Fat loss is all about keeping your metabolism elevated so your body is
constantly burning calories around the clock.
Short, high intensity exercise sessions have a high after burn. You
will burn calories at an accelerated rate during the recovery process if you
perform a short duration workout.
During short duration, high intensity workouts you are also highly unlikely
to catabolize (break down) your own muscle as opposed to longer duration
workouts provided you are not starving yourself.
Since high intensity workouts take more time to recovery you may want to mix
in some longer duration, lower intensity workouts. Listen to your body and
you will achieve your fat loss goals most efficiently.
You have a 30 Minute "Window of Opportunity" after Every Workout
Many gym goers and even clients of personal trainers make the huge mistake of
not "refueling" properly after weight training and cardiovascular
After you workout your body is starving for nutrients specifically
carbohydrates. In order to jumpstart your recovery and progress towards
achieving your goals you must intake a good amount of carbohydrates and a little
bit of protein directly after your workouts.
Many people also make the mistake of only taking protein supplements after
training which is also a big mistake.
Carbohydrate not only spares the body proteins, but also helps create the
blood sugar and insulin response which shuttles the protein to the micro-damaged
muscles to begin the reparation process.
The misconception exists that you burn fat during and after your workouts.
A proper, easily digestible (liquid) carbohydrate and protein mixture is very
important to take directly following weight training and cardio workouts for
people with all fitness goals including fat loss, weight loss, toning, and
The Primary Function of Weight Training is NOT Building Muscle
Maintaining our lean body mass is the primary function of weight training.
Even if your primary goal is to lose a large amount of weight, weight
training is a great way to keep your fat burning metabolism high while you lose
Many people fear weight training makes it more difficult to lose weight and
burn fat but this belief could not be further from the truth.
Whether you gain or lose weight from weight training is entirely dependant
upon diet. If you are on a fat loss program with a mixture of weight
training and cardio and a low calorie, balanced diet weight training will help
you lose weight and burn fat.
It is very difficult for men and virtually impossible for women to gain "too
much muscle" from weight training. A proper weight training program
including exercises for all the major muscle groups through different movement
planes and ranges of motion will do orders for the human body and especially for