Burn Fat Without Losing Muscle - It Is Possible

A common concern amongst beginners in particular is that they can burn fat without losing muscle. This is a legitimate fear as it can happen if the right program is not followed.

There are a number of ways to assist the fat burning process while minimizing the risk of losing muscle. The first step is to make sure that carbohydrate intake is reduced slowly, it should be dealt with carefully rather than taken out of the diet completely. One approach is to reduce carbohydrates by up to twenty percent of recommended daily requirements for two days and then go back to the required amount for the third day.

An allowance will need to be made that it is likely that the level of carbs consumed prior to the program is already above the level advocated.

By reducing carbohydrates below suggested levels for 2 days and then at suggested levels for the 3rd day you will burn fat without losing muscle. Effectively you will have two fat loss days, followed by a normal day. This also gives you something to look forward to and may help strengthen your resolve; keeping with the program has a huge psychological element.

According to the plan for the 2 days, fat loss of around 1-2lbs/week (0.5-1kg) how-ever on the regular day carbohydrate intake will be sufficient to maintain the muscles. The other advantage is that the glycogen that is stored in the muscles will be maintained and available for physical exercise and you will be able to put some effort in. This is often not the case on a normal low carbohydrate diet.

The second tip to burn fat without losing muscle is to work your exercise program around the normal carbohydrate day rather than the two fat loss days. Or at least do the heavier workout on the carbohydrate day. The benefits of exercise tend to occur following the exercise not during, and are influenced by how they are fed after the workout.

The third tip to burn fat without losing muscle is to exercise around 2 hours after eating. Many athletes load up before a strenuous event with the food being available for the event. How-ever in order to lose fat the workout should be done when the blood sugar and insulin levels have begun to reduce.

Following a meal bloods sugar levels initially rise and then so does insulin levels. The cells move to an anabolic state being the portion of metabolism that deals with the build up of complex substances from basic materials, with the consequent absorption and storage of energy.

As the blood sugar levels drop the body moves into a catabolic state which is the part of metabolism dealing with the chemical decomposition of complex substances into simple ones. Following the reduction in blood sugar insulin will also decline. Insulin is a hormone and as the levels drop the pancreas is stimulated to produce the hormone glucagon which in turn causes the release of the energy from fat cells.

When the blood sugar and insulin levels have declined is a good time to burn fat with a workout because the muscles now have to get energy from the fat cells. Finally food should be eaten after the workout to provide energy for the muscles so that you can burn fat without losing muscle.

By: Jonny Jonson

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Jonny has spent considerable time researching medical journals, books and other material to find the best answers to this often complicated and conflicting subject. Jonny is an active participant in the weight loss and fitness industry. If you would like to check out lots more information and tips check out the attached link: For lots more information on this and related topics check out:- www.lose-belly-now.com/burn-fat-without-losing-muscle.php