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How To Lose Weight And Gain Muscle
How to lose weight and gain muscle How to lose weight and gain muscle is a very tricky situation, because you will loose weight only when there is fat loss from the body. And as you loose weight you are bound to loose muscle as well unless you undertake some technical dietary planning. Therefore to lose weight and gain muscle at the same time you need to understand the chemistry of different food types in our body. The nutritionists till a few years ago believed that weight loss and muscle gain depends on intake. A calorie is a calorie and excessive calorie intake always meant weight gain. Lower calorie intake meant that you were in a position to lose weight. But now same amount of calories have been divided by different ratios of protein, carbohydrates, and fat. The human body constantly produces energy using a combination of carbohydrates (glucose) and fat (fatty acids.) and some protein (amino acids) can also be used for energy as well. Lower carbohydrate intake increases glucagon and suppresses insulin in the body cells. This promotes weight loss and muscle gain. The question then is why not eliminate all the carbs and put the pedal to the metal? Actually eliminating carbs from your diet is the fastest way for fat loss. But in this case you will also lose carbohydrates as the buffer against muscle loss. Carbs do more to spare muscle protein than even dietary protein does. Worse is that on too low of a carbohydrate intake for only a matter of weeks and the hormone Adipsin, that regulates carbs being converted to fat, becomes unbelievably hypersensitive to storing fat. In short, too low of a carb intake and you'll lose muscle and set yourself up to gain fat back until your metabolic rate catches up. This is not the way to lose weight and gain muscle. So the key here is to increase fat loss without damaging the muscle that you have. A lower carbohydrate intake where you eat moderate amounts of carbohydrates, but still be able to lose fat. Planning for a lose weight and gain muscle scenario, in a week you can have three to five days of moderately low carbohydrates followed by one day of 25-50%. This will keep the metabolism on a full-throttle without regaining fat back. If you increase your carbohydrate intake too often, you will refill your liver and muscle with glycogen, restore some carbs as fat, take yourself out of the maximum levels of body fat burning, and lose precious time. To lose weight and gain muscle consistently and maximally and in an effective manner you should use carbs for energy, to spare muscle, and to keep your metabolic rate high, but you should not waffle back-and-forth if you expect to lose weight. You have to control carbs and the fats in your body. Make a dietary plan and stick to it long enough to evaluate its effectiveness. Carbohydrates can be the tool that allows you to be master and commander of your metabolism and effectively lose weight and gain muscle and minimum amount of muscle loss. Understanding the chemistry of carbohydrates and fats in your body for proper weight loss and muscle gain is important and relevant. |
