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How to Lose Body Fat and Preserve Muscle Mass

December 19th, 2021

Exercise is the key

To lose fat, fewer calories should be consumed than you burn every day. Regular exercise helps to get rid of fat, meanwhile maintain muscle.

Time to lift some weights!

Cardio is essential for burning fat, but strength training is necessary for building and maintaining muscle. Strength training has also been shown to increase resting metabolic rate, which means you continue to burn calories after a strength workout. The more muscle you have, the more calories you burn throughout the day.

Or try high-intensity interval training (HIIT)

Many research suggests that HIIT burns more calories compared to other training methods, like weight lifting, our body continues to burn calories for hours after a HIIT section.

Schedule recovery time & go slowly

Give yourself enough time to recover between workouts. This is especially important if you’re eating fewer calories and doing intense workouts. Get plenty of sleep, which helps restore your energy levels. In addition, losing weight quickly may contribute to muscle loss, so it is best to lose a small amount of weight each week over a longer period.

Stay hydrated

Physical Performance can be significantly affected by dehydration. Drink plenty of water can also increase feelings of fullness which can lead to less calories consumed.

Eat the right food

To reduce calorie intake doesn’t mean starving yourself. Introduce more protein, vegetables, and healthy fats into your diet.

Good carbohydrates to eat after exercise:

- Fresh fruit (Berries and banana)

- Sweet potatoes

- Dark, leafy vegetables

- Milk

- Oatmeal

- Wholegrain pasta and rice

Protein options for gaining lean muscle include:

- Protein shake

- Eggs

- Greek yogurt

- Fatty fish such as Salmon

- Chicken

- Protein bar

Include healthy fats into your diet, including:

- Avocado

- Nuts

- Seeds

- Trail mix (dried fruits and nuts)

- Dark chocolate

Take Supplement

Combining good nutrition and intense training with our Nutrigo Lab Burner can be highly effective for shredding fat and getting in your best shape. It can help you achieve your goal faster by giving you the power to push harder in your workouts.

- Caffeine Free

- Support the reduction of fat reserves

- Support fat and carbohydrate metabolism

Why not check out our Testolan as well?

Testolan is a multicomponent testosterone booster for men. The natural ingredients in the Testolan effectively support hormonal management and help maintain proper testosterone levels in blood. Testolan is ideal for men who want to increase lean muscle mass, endurance and strength, as well as for those who want to increase testosterone levels naturally.

To begin with, we must understand weight loss vs. fat loss. Our total body weight is made of lean body mass and fat mass. Lean body mass counts all the organs, bones, muscles and everything else which is not fat but has mass. Therefore, if you lose weight, you could be losing fat or lean body mass. To lose body fat and maintain muscle at the same time, you need to do the right kind of exercise and follow the right kind of diet.

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Elyse Lam
Elyse has over 10 years of experience in marketing, specialising in digital marketing and content creation. She confidently spreads her attention across beauty, travel, and lifestyle.
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