How to Lose Fat Without Losing Muscle
Learn how you should eat and train if you want to keep your lean muscle mass and lose that excess fat!
Step 1: Planning
In order to lose body fat we have to have a reason as to why we want to achieve this goal, is it (a) Make you look good (b) Health benefits (reduce heart disease, lower cholesterol etc) (c) Holiday/Vacation (c) Competition (d) or just to see if you can.
There are many reasons why people choose to get to a low body fat percentage, but to achieve your goal in a half-hearted fashion will not work. Remember that the body likes to be at a set point of body fat and will try everything it can to maintain this set point, the main way that the body achieves this is by slowing the metabolism down, or by holding body fat and using muscle tissue, the body is clever and it has evolved over thousands of years, so were not going to trick it into change over night.
You have to plan your life around wanting to change, your aim must be clear and precise as to why you want to do it, you must set a date to start, tell your friends/family that you are going to do it, and that you are going to start on a certain date, you will need the support from the other people whilst you are embarking on this new regime. It is not easy to achieve a low body fat percentage and you must be 100% committed to your aim.
Step 2: Setting Goals
Write down the reasons as to why you want to achieve this aim, i.e., “I want my body fat to be …X…” But be realistic, you wont achieve a 15% reduction in a few weeks.
By writing down your aims you have made a statement and setting yourself a goal, and get rid of any thoughts of “I wish I was…….etc. Your statement now is I will loose “X” amount of pounds in “Y” amount of time. Set goals that are ambitious yet achievable. You might not know how far you can go in losing fat, so find an example like in fitness magazines, you might of seen the before and after pictures of people who have been losing fat for a while, and pin it on your wall for inspiration.
Now you have written your goals down make copies and hang them everywhere you see them regularly, i.e. bathroom mirror, refrigerator door, inside the car, just to reinforce what you are about to achieve, Remember that there will be set backs, but you will be able to get back on track because remember “you are going to achieve this”.
Step 3: Nutrition
Restricting calories does not work, your body has safety mechanisms which will work the other way and store fat, an enzyme called lipoprotein lipase is the enemy in trying to lose fat, it slows the metabolism and makes you store fat as a last resort for energy, and on top of that the body then gives up our muscle tissue for energy, you will lose weight but the wrong weight, Muscle is 70% water so on the scales you think you are doing well but it is muscle and water that has gone and considering that muscle burns calories this then further reduces your metabolism, when you come off the diet you will gain back every ounce of the fat you had and some more for “insurance” in case you do this again, so now you can eat less and still get fat.
Meal Frequency
You must eat regularly which means never go more than three hours without eating food, which means that you will be having six or seven meals a day. You won’t be eating any more calories than you need but all you have done is spread the calories evenly over the day, this in turn increases the metabolism, stops craving, and stops the highs and lows of blood sugar. You will have more energy and less hunger pangs, the food will be more easily digested and you will create a metabolic environment that supports healthy fat loss and muscle gains.
Meals
When trying to lose body fat we have to eat less then our body requires in the day to create a “negative balance”. Instead of counting every single calorie that you eat, we go about this differently we count portions, and a portion is the size of the palm of your hand, or the size of a clenched fist. This is a basic easy way to eat your food. Without the right foods you will not see results, food and training is the key.
Food Groups
Essential Fatty Acids (Omega 3 and Omega 6)
The quality of health reflects in large measure the quality of the food we eat. Research has identified 45 essential ingredients. “Essential” means; we absolutely have to have them to live and be healthy. Our bodies cannot make them from other substances. We must therefore obtain them in their natural state from the foods we eat (or from food supplements). Deficiency of any of the essential nutrients has to result in deterioration of health. Large scale nutritional surveys have shown that over 60% of the population are deficient in one or more essential nutrients.
Of the hundreds of fatty acids found in nature, about 20 are common to human food, and two are essential to human health – the essential fatty acids – EFAs. It is a fact that many of the classic degenerative conditions (cardiovascular disease, some cancers, diabetes, MS, arthritis, PMS, osteoporosis, sterility and miscarriage, schizophrenia, depression) are fat-based and have a proven link with nutritional deficiency.
The Omega 3s are known to play a key role in maintaining a healthy immune system and protecting against everyday pollutants. Harmful processed oils and margarines block the activity of EPA and DHA in the body and are directly linked to the upsurge in many of today’s major diseases.
Omegas 3s in particular are required for normal brain development. In the adult, Omega 3s are required for visual, brain and nerve, adrenal and testis function. Clinical studies indicate that Omega 3s bring a sense of calmness because they interfere with the production of chemicals that the body makes in response to stress. They seem to improve the condition of those suffering from schizophrenia and the behavior of juvenile delinquents resistant to counseling.
EFAs stimulate metabolism, increase metabolic rate, increase oxygen uptake, and increase energy production. They also stimulate the process of oxidation because they attract and somehow reversibly react with or activate oxygen. People who begin to take EFAs when they have been deficient feel an increase in energy levels. Athletes and others appreciate finding that their muscles recover more rapidly from exercise fatigue.
The Omega 3 essential fatty acids include alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA).
The richest food source of ALA is flax seed (linseed oil). EPA and DHA are found in fish oils such as cod liver oil.
The Omega 6 essential fatty acid itself is called linoleic acid (LA) and it is found in most seed oils. The body converts this to gamma-linoleic acid (GLA). GLA is ultimately responsible for the production of two other prostaglandin series – PG1 and PG2 which are essential in the production of reproductive hormones, maintenance of healthy skin and regulation of blood pressure.
Essential Fat also has the following health benefits:
- Improved delivery of oxygen and nutrients to the muscles and other tissues because of reduced blood viscosity
- Improved aerobic metabolism because of enhanced delivery of oxygen to the cells
- Improved release of growth hormone in response to normal stimuli, such as exercise, sleep, and hunger, which may have an anabolic effect to improve the post exercise recovery time
- Reduction of inflammation caused by muscular fatigue and overexertion, which may improve post exercise recovery time
- Possible prevention of tissue inflammation
Protein
Bodybuilders strive for a high level of muscle mass, a goal that mandates a higher need for energy, Most strength trainers are under the illusion of “the more protein the better” which is not true, ideally bodybuilders should consume between 1.5 and 1.7 grams of protein per kilogram of body weight, assuming that adequate energy is consumed from carbohydrates. Any excess protein that we take in is simply burned as fuel or could be stored as fat. (Bodybuilders normally have a total intake of 25 to 30 percent of total calorie intake).
Consumed proteins are digested into amino acids, and these amino acids join other amino acids produced by the body to constitute the amino acid pool. The tissues take the amino acids from this pool to synthesise the specific proteins the body needs (muscle, hair, nails, hormones, enzymes, and so on). This amino acid pool is also available for use as energy via a deamination process to be burned if other fuels (carbohydrates and fat) cannot satisfy energy needs. Protein plays a very important role in the body, i.e., protein based enzymes, optimising blood pH, forming antibodies, are components of body tissue including heart, liver, pancreas etc, and muscles and bones, transporter of substances in the blood to the correct receptor sites, controlling fluid volume and osmolarity in the blood and body tissues.
The main nutrients provided by this group of foods are iron, protein, B vitamins (especially vitamin B12), zinc and magnesium. Iron is needed for the formation of haemoglobin and Myoglobin in blood. It is also a component of many enzymes.
Protein must be provided in the diet for growth and repair of the body, any excess is used to provide energy. B vitamins are principally involved in energy metabolism. Vitamin B12 is needed for the formation of blood cells and nerve fibres. Zinc is needed for growth of tissues, immune function, and wound healing. Magnesium is needed for bone development and nerve and muscle function. It is also necessary for the function of some enzymes involved in energy utilization.
Protein foods Choices: All beans and pulses, All fish, All lean meats, All nuts, All poultry without skin, All shellfish, Sushi (raw fish component) and Textured vegetable protein. (E.g. Soya)
Practical Advice (protein)
- Eat moderate amounts of foods from this group, and choose lower fat versions where possible.
- Choose lean meats and remove visible fat.
- Take the skin off poultry.
- Avoid poultry and fish cooked in batter or breadcrumb coatings. Cook these foods without adding fat.
- Aim to eat at least two to three portions of fish per week, of which should be oil-rich (fresh tuna counts, but canned tuna does not).
Carbohydrates
There are different types of carbohydrate, and each type is treated differently by our bodies. For instance, glucose and bran are both carbohydrates, but they are on different ends of the energy spectrum. Glucose enters the blood stream quickly and initiates a fast and high insulin response, while the energy in bran never makes it into the blood stream because of its indigestibility, and tends to mediate the insulin response by slowing the rate at which other energy sources enter the blood stream. So we should carefully consider the type of carbohydrate that might be best under different circumstances. Glucose is the main source of fuel for muscular activity and the higher the muscular intensity, the greater the reliance on glucose for fuel. Understanding how to keep glucose from becoming depleted should become a major focus of any person’s nutrition practice. Sustaining carbohydrates sufficiency is problematic because, unlike either protein or fat, humans have a limited storage capacity for carbohydrate; some is stored in the muscle and some in the liver as glycogen.
- Carbohydrates give you energy – They have starches and sugar!
- Can aid in proper digestion – Go for fibre-rich food choices each day!
- Provide many vitamins and minerals, fruit and veg; for example, contain vitamin A (beta-carotene), several B-vitamins (including folate), vitamin C, iron and potassium.
- Help you manage the amount of fat and calories in your overall diet because they tend to be low in fat, saturated fat and cholesterol.
Carbohydrates groups:
Starches: (complex carbohydrates) Cereal, potatoes, pasta, macaroni, rice, bread
Dietary fibre: Whole grain cereals and breads, dried beans and peas, fruits and vegetables
Sugars: (simple carbohydrates) Fruit juices, fruits, milk, sweetened cereals and baked goods, jam and syrup
Foods to Lose Fat
Remember that each meal should contain a portion of protein and carbohydrates and at least two meals should also contain a selection of vegetables
Protein drinks containing complex carbohydrates (not sugar) can also be used for a meal, but be aware that our bodies also require fibre which comes from Vegetables, Fruit, Oats, Sweet potatoes, Rice, Wheat.
Remember that a portion of each food is the size of a clenched fist or the palm of the hand, and the number of meals per day is 6.
On day 7 (Sun) of the week, this is a cheat day when you can eat anything in this day that you want, literally anything….
Fluid Intake
Muscle is comprised of approx 70% water, and fluid is an essential transport mechanism for a number of nutrients, carbohydrates, and is also has an important role in all cellular activity. If your water intake is low then the ability to transport nutrients is compromised, you will lose strength and feel sluggish because of a build up of waste products like ammonia, urea, uric acid. Drink a glass of water before, during and after a meal, this way you will be hydrated sufficiently throughout the day, make sure you also have fluids whilst you train and even more if the weather is hot.