"When we say we want to lose weight, we typically mean shedding fat but not muscle. Muscle helps us to look "toned" and supports our metabolism. To lose fat without losing muscle, eat enough protein and strength train regularly, two top trainers said. If you want to lose fat without losing muscle, there are three things you need to know."
""Because your body is in an energy deficit, it's going to try and find energy wherever it can, and sometimes that ends up being muscle," Cox told Business Insider. You may look slimmer, but it could backfire in the long run, because muscle mass is essential for overall health, he said. It plays a key role in regulating metabolism, including glucose levels, and increases the number of calories your body uses at rest."
Weight loss usually refers to losing fat while preserving muscle. Muscle contributes to a toned appearance and sustains metabolic function. A calorie deficit is required to lose fat, but too large a deficit causes muscle catabolism. Energy deficits prompt the body to use muscle for energy. Muscle mass regulates metabolism, influences glucose levels, and raises resting energy expenditure. Age-related muscle loss reduces mobility and increases injury risk. To preserve muscle during fat loss, consume sufficient protein, prioritize strength training with progressive overload at least twice weekly, and favor long-term habits such as a balanced diet and adequate sleep.
Read at Business Insider
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