Under normal circumstances, most people will find that they will lose fat not muscle unless they are a frequent marathon runner for example.
Two methods that work well in losing weight are eliminating carbs from the diet and sporadic fasting.
Intermittent fasting involves fasting for short periods of time. When you do this right, your body will produce more HGH (which is the fat burning and muscle building hormone) AND your metabolism will not slow down. By fasting sporadically, you will limit the amount of calories you consume. When a body consumes less calories it burns fat. The benefit of a short-term fast is that it saves money, you don’t need to change the food you eat, and it can be done at any time.
Eliminating carbs from your diet simply means staying from all foods high in carbohydrates. More specifically, cutting out processed carbs like breads, pastas, sugars, rice and fruit juices. This significantly lowers your insulin levels. This prevents extra calories from being stored in fat cells. As you eliminate carbohydrate intake, the body will start attacking the fat for its needed energy. Excess fat will start to burn off quickly using this method.
Many people worry, however, that if they use this method of weight loss, they’ll begin to lose muscle also. This is a misconception that can be easily explained.
Muscles have the capacity of using both glycogen which comes from carbohydrates, and ketones which derive from fats, as sources of energy.
Resistance training such as lifting weights at the gym requires short intense bursts of energy. Other exercises that are limited and intense such as short sprints work the same way. ?Because the energy derived from fat is sufficient for these types of exercises, this helps you lose fat not muscle.
Those involved in prolonged endurance exercises need to fuel differently. When you do long drawn out aerobic activities, like marathon running, you absolutely need the glycogen from carbs.
By cutting out processed carbohydrates, you are getting carbohydrates from fruits and vegetables. ?These raw foods will give the body all the glycogen it needs to work.
Those who restrict carbohydrates will want to increase fat consumption so the body can draw on that as an energy source. If you eat processed carbs regularly, you should cut down your intake of fats to prevent the excess calories to be stored inside your body as fat.
Neither of these fat burning techniques will cause muscle loss. To build muscle and lose fat, switch to resistance exercises, and choose either short-term fasting or eliminating carbohydrates in your diet. This is the best way to lose fat not muscle.
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