We understand. You have worked hard to gain that muscle mass and you don’t want to lose it by overdoing it on cardio! The truth is that it is hard to target just fat and spare muscle – but if you get the balance correct you won’t lose muscle mass. We give our top tips below for helping you out!
Maintaining the right amount of daily protein intake is vital for maintaining muscle mass! According to nutritionists, losing fat without losing muscle is all about eating enough protein every day. Thus, preserving muscle means getting your ideal amount of protein for the day.
The FSAI states that the RDA of protein for your average adult in Ireland is set at 0.75g per kilogram of body weight. However individual protein requirements will inevitably vary, depending on the amount of physical activity one undertakes. Check out our blog here on protein intake!
Cortisol which is an inflammatory hormone increases when we don’t get enough sleep. When there is a Cortisol buildup in the body it can inhibit weight loss and promote muscle degradation. Experts also say that our human growth hormones which aid in muscle growth – peak at night during sleep! So be sure you are clocking up the hours in bed and getting ample sleep!
So there you have it, just some ways to ensure you lose fat without losing muscle in the process!