In our desire to get a slender body, we often do many stupid things. For example, we skip meals or stop eating altogether. However, as a result, we do not lose excess fat, but we lose muscle mass which is important for the body. The steps how to lose weight without muscle damage you will learn from the book Eat The Fat Off, that was written by John Rowley.
Change your diet
The first step is to change your diet. 70-80 % of your success depends on it. The following proportion of proteins, fats, and carbohydrates is ideal for fat burning: 40/30/30. However, severely limit yourself is not necessary — it is important to move slowly and to allow the body to adjust itself. For example, if you are used to eating a cake daily, you should gradually cut the portions and completely stop eating it one day.
It is better to eat five to six times a day with time intervals of 2-2.5 hours: three main meals, two or three snacks. If you need muscle growth, lean on protein diet. However, do not forget to combine it with fats and carbohydrates (though in smaller quantities).
Often we confuse the desire to eat with the desire to drink, or rather, that is not us, but hypothalamus confuses, it is a part of the brain where the centers of hunger, thirst, and saturation are. So if you think you are hungry, just drink a glass of water and wait for 15-20 minutes: if the feeling of hunger is still there, then you really want to eat.
Eat more protein
First, the body needs more energy and time to protein digestion. Secondly, protein is the main “building material” for the whole body, including muscles. If you just want to burn fat without gaining weight, then you should multiply 1-1.2 grams of protein by one kilogram of your weight to determine the individual daily rate. If you want to gain weight, you need to multiply two grams of protein by one kilogram of weight. This is the amount of protein you need to “build up” your muscle mass.
Reduce the amount of carbohydrates
Morning (two hours before training and immediately after it) is the best time for carbohydrates. On training days, if you want to lose weight, count the carbohydrates body requirements according to the formula: two grams of carbohydrates multiplied by one kilogram of weight. And on non-training days reduce the carbs to 1.5 grams per kilogram of body weight. Eat carbohydrate food only up to 4 p.m.
Include healthy fats in your diet
It is not necessary to exclude fats — they are necessary for the coordinated work of the body. For example, the condition of hair, nails, and skin largely depends on them. In addition, they satisfy perfectly and permanently eliminate feeling of hunger. Eat foods that have more of omega-3 and omega-6 polyunsaturated fats. Such as fish, walnuts, egg yolk and avocado. To calculate the correct amount of portions, you can use the formula: one gram of fat multiplied by one kilogram of weight.
Alternate cardio with muscle-strengthening exercises
Even to beginners I recommend to exercise for 40-50 minutes four times a week. So two workouts should be cardio, and the other two should be with weights (barbell or dumbbells). Do not forget to rest for two or three minutes between sets. For the growth of muscle mass, it is better to do a combination of such exercises like lifting, squats, lunges, and pull-ups. They involve the biggest number of muscles.
As you can see, there are many recommendations on how to eradicate excess fat in the human body. All you need to do is to pull yourself together and start a new life.
Eat The Fat Off by John Rowley