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How can I lose fat and weight without losing muscle?! — Raquel
Many of us want to shed some pounds, but we worry about losing too much weight or muscle. Often, we think the only way to get rid of the excess fat is to not eat and hope the weight will come off. It’s trickier than that, however, because you need to maintain the right amount of calories regardless of whether you’re trying to lose, maintain or gain weight. Ultimately, we want to preserve the muscle we have and build on it while getting rid of that lingering fat.
Where do you begin? Start with eating the right amount of calories. Our Nutrition Support Team can assess your needs and recommend what calorie level is right for you. We will take a look at your profile information and base your calories on your age, weight, height, gender and level of activity.
Next thing to help lose the fat without losing muscle is to get moving. Fat is best burned through cardiovascular exercise. During exercise, your body will pull excess fat stored from different parts of your body (thus the myth of spot reduction – you can’t really lose in only one specific area). By doing cardiovascular activity, you’ll burn calories and fat stores, which will result in weight loss – but only as long as your calories are working with you (eating the right amount of calories throughout the day).
The secret to keeping the fat off and holding on to that muscle is to combine that cardio workout (I recommend minimum of 30-45 minutes per workout – 3 times a week if possible) and do some strength training (for the muscles) as well about two times a week (around 30 minutes).
Remember it is important to eat the right amount of calories and exercise to fuel and strengthen your body! All the pieces to the puzzle have to fit together to see the final picture!
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