With such difficulty, the gained muscle mass goes away, you just have to start eating a little less. Practice shows that if a person is on a low-calorie diet, then 50% of the leaving mass is fat, but the remaining 50% is muscle. The ability not to lose muscle mass is useful not only for athletes, but also for ordinary people on diets, since it is the muscles that are the main consumers of energy. If their mass decreases, then the metabolism slows down, and as a result, the rate of burning of body fat.
Instructions
Step 1
Pay special attention to strength training. Athletes alternate high-calorie programs with low-calorie programs, since during muscle gain, some fat gain inevitably occurs. The period when it leaves is also called "drying". The body, which lacks calories to get energy, burns not only fat, but also muscle, if not exercised during this time.
Step 2
Usually, people prefer aerobic exercise complexes for weight loss, as they burn fat well. But they practically do not improve the condition of the muscles, so be sure to include in your complex anaerobic exercises, which have a pronounced effect of preserving muscles. This will help you maintain muscle mass even if you're on a low-calorie diet.
Step 3
Eat right. In order for the body to burn fat and not waste muscle, you need to increase the amount of protein foods, which are essential for muscle tissue. Compensate for the exclusion of carbohydrate foods with protein foods. For every kilogram of body weight, you will need about 2 grams of protein if you are in the fat-burning phase.
Step 4
If you are actively exercising and taking in more than 2 g of protein per 1 kg of body per day, then increase the amount of protein consumed, while reducing the percentage of carbohydrates in your menu. For those who are prone to fat accumulation, simply reducing carbs, but not reducing protein, is already possible to achieve results.
Step 5
For non-professional athletes, people who just lose weight and do not want to lose muscle, the same recommendations work. Sign up for a gym or fitness club, take time out for strength training. Eat more meat, dairy products, nuts, so even with a low level of strength activity, you will not lose muscle mass.
