Many claim that the loss of lean muscle during caloric restriction for the purpose of fat loss is inevitable.
Clinical studies have demonstrated that it is possible to gaining lean muscle while simultaneously losing fat, and also improve athletic performance. When you reduce calories for the goal of reducing body fat, adhere to the following principles. They will not only help you lose greater amounts of fat, but they will also prevent loss of lean muscle mass, and of performance.
PRINCIPLE 1: THE RATE OF WEIGHT LOSS SHOULD BE SLOW
Researchers have reported a greater retention of lean body mass when weight loss occurs slowly with moderate Calorie restriction. it is recommended to reduce caloric intake by about 20%. Research confirms that caloric restriction above 20% can very possibly lead to unnecessary loss of lean muscle mass. The rate of weight loss should be targeted from .07% to 1% per week. The aforementioned rate of weight loss does not apply to severely overweight individuals.
PRINCIPLE 2: DO NOT DECREASE DIETARY PROTEIN WHEN DIETING
If protein intake levels are less than 1.5 grams / kg of body mass, when undergoing caloric restriction, you will lose body mass, but it will include lean body muscle mass as well. In order to prevent lean mass loss or even gain muscle mass while losing body fat, ingest 1.5 to 2.3 grams of protein / kg of body mass on a daily basis.
PRINCIPLE 3: RESISTANCE TRAIN DURING ENERGY RESTRICTION
The final principle you must adhere to when attempting to lose fat mass, is to engage in an appropriate resistance-training program. Resistance training during energy restriction helps maintain resting metabolic rate and muscular strength. It also prevents your exercise performance from decreasing.
For example, if I was applying these principles to myself; this is how I would apply them:
Applied Principle 1:
My daily caloric intake is 3050 calories per day. I would reduce 610 calories from my daily intake (20% of 3050). Which would lead to a loss of about 1.2 lbs of weight loss per week. Which is about .7% of 175.
Applied principle 2:
My reduced caloric intake (3050-610) would be 2440 calories. If my diet is comprised of 32% dietary fat, 48% carbohydrates and 20% dietary protein, I would reduce my 610 calories from dietary fats, that way I would leave my primary energy source and my protein sources untouched.
Applied Principle 3:
My resistance training program would focus on increasing/maintaining maximal muscular strength.
So here you have it the holy trinity of fat loss. Thank you for reading :-)
In good health,
Fortza✧Fit - Personal Training
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