Want to lose fat without losing muscle? Find out what the ideal training

With the arrival of hot weather, interest in exercise increases, either to improve physical form or adopt healthier habits. However, losing weight does not necessarily mean losing fat. For effective burning without compromising muscle mass, it is essential to understand the difference between the two concepts and adopt the correct approach.

Pedro Medeiros, Personal Trainer and Fitness Editor of the Magazine Men’s Healthexplained to that “weight loss can occur through sweating or elimination of liquids without means a reduction in body fat.”

According to the expert, many people do not achieve the desired results because they do not follow a proper training program and a balanced diet.

The role of diet in fat loss

Food plays a determining role in the process. Medeiros stresses that “a dietary plan structured by a nutritionist, with a calculated calorie deficit, is essential to promote fat loss without compromising muscle mass.”

Creating this balance is a matter of mathematics, as, as the personal trainer explains, “losing fat necessarily implies a caloric deficit, but to ensure muscle preservation requires proper consumption of protein and carbohydrates.”

Bodybuilding: The most effective training

To maximize fat loss without losing muscle, the type of training chosen is critical. “Bodybuilding is the most effective training for this goal.

Not only improves metabolism and regulates hormone levels, but also avoids the loss of muscle mass, ”says Medeiros.

A body with little muscle mass “is not efficient,” he adds. “Both a very thin person and an overweight person can face health problems.

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The difference is that excess body fat can lead to chronic inflammation, increasing the risk of metabolic diseases. ”

Low impact walks and activities: an initial help

For those who do not have the habit of exercising, low impact activities such as walks and yoga can be a first step.

“In an early stage, walking daily for 30 minutes can bring good results. However, the body adapts rapidly and, without progression in the intensity of training, the stagnant evolution, ”explains Medeiros.

Thus, although these activities can contribute to fat loss at the beginning, bodybuilding is essential to support long -term results and ensure that weight loss occurs at the expense of fat rather than muscle.

The importance of macronutrients and caloric balance

The combination of training and food is what ensures an effective result.

“To lose fat without compromising muscle mass, it is essential to ingest sufficient protein and maintain a proper supply of carbohydrates. The caloric deficit should be accurately calculated to prevent excessive muscle loss, ”concludes the personal trainer.

In the end, a well -structured training plan, combined with a balanced diet, is what allows consistent results, ensuring a healthier and more efficient body.

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