BEST WAY to to Burn Fat Without Losing Muscle







The ability for you to burn fat and build muscle boils down to your diet and exercise habits, You can burn fat without losing your muscles. It just depends on how you eat, what you drink, and of course the proper exercising. Here is 6 Steps to learn just how to burn fat, without losing the muscle.



1 - Eat 6 small meals per day to increase your metabolism using a meal plan (rich on protein and relatively low on fat) based on your caloric intake level determined in the previous step. To burn fat and keep muscle you must not reduce your calories too much. Divide the number of daily calories your body needs into small meals spread throughout the day, rather than eating two or three large meals. This way your body receives a steady amount of the fuel it needs to maintain lean muscle mass...



2 - Your amount of protein must be pretty high to maintain the muscle mass in each of the 6 small meals per day. The goal is balance when following a healthy eating plan; nothing should be consumed in excess.



  • Protein – Stick to high quality sources such as lean red meat, poultry, fish, seafood, pulse, lentils, chick peas, tofu, soybeans, peanuts or natural peanut butter, nuts or natural nut butters
  • Carbohydrates – Stick to unrefined, high fiber sources that will provide you with a steady stream of sugars throughout the day such as oatmeal, yams, potatoes, vegetables, fresh fruits, brown rice, whole grains, buckwheat, rye, barley, sea vegetables. One great way to get your daily 45% carbohydrates is by drinkingweight loss shakes.
  • Fats – Good sources of unsaturated fats are foods that contains essential fatty acids such as fatty fish (salmon, cod, sardines, herring, mackerel, etc), nuts, seeds or seed butters, avocados, and liquid oils like flaxseed, coconut, sesame seed, canola and extra-virgin olive oil.
3 - In  weight training Session , you should perform a total of 5 – 7 sets for large muscle groups (chest, back and thighs) and 2 – 4 total sets for small muscle groups (shoulders, biceps, triceps, calves and abs). 

4 - Perform weight training followed by cardio exercise , 20 minutes per session. Maintaining the body’s lean muscle mass and burning calories can be accomplished by performing intense cardio exercise regularly.

5 - Follow a Training Program Limiting your training frequency for each muscle group. Each specific muscle group should only be directly stimulated once per week in order to allow for full recovery time.

6- Keep your body hydrated by drinking plenty of bottled or filter water. To find out how many ounces of water you should be consuming every day, multiply your body weight in pounds by 0.6. So if you weigh 150 pounds, you should be consuming around 90 ounces of water daily