Introduction :When a person is overweight, health professionals advise him to lose weight. Losing weight means burning extra fat accumulated in tissues of body. In this process there are chances that we may lose portion of lean muscle mass. When a person undertakes a weight loss program it is very important to give extra care to prevent loss of lean muscle mass.
Let us separately view over weight or obesity and lean muscle mass.
Obesity or increased body Fat: Unhealthy diet, sedentary lifestyle, hormonal imbalance, certain health conditions etc lead to accumulation of body fat more than required. This condition is detrimental to health and is known as Obesity where body fat percentage is highly increased.
Lean muscle mass: Lean muscle mass is the pure muscle mass without the fat. Men have more lean muscle mass than women. Well protected and built lean muscle mass help to burn fat quickly, prevent unnecessary weight gain, reduce the risk of injury and gives a good shape to body.
Hence it is very important to pay attention to lose body and belly fat and not muscle. Preserve lean muscle mass when we start weight loss program. Our weight loss program must aim to build muscle mass also.
Here are few important tips to lose body fat and increase muscle mass.
Address these problems separately. Pay attention on losing fat. Focus on increasing your lean muscle mass. Pay lot of attention on your nutrition. Diet should provide less calories and more protein.
Tips to reduce body fat:
•Increase aerobic exercises . Practice cardio to lose fat not muscle.
•Increase physical activities.
•Reduce calorie intake.
•Do the above slowly. Gradual decrease in calories and gradual increase of physical activity is always beneficial.
Tips to increase lean muscle mass
•Hit the nearest gym
•During your weight training routine, try to keep progressively increasing the amount of weight you lift over time. This alone will cause your body to keep adapting to the increase in demand by adding lean muscle tissue.
•Increase the weight you lift is by decreasing your repetitions.
•Include protein in your diet
•Give lot of rest for your muscles to recover from wear and tear. Because weight lifting exercises cause lot of strain on muscles.
Address each individually. While attempting to lose fat, focus on the steps above that have to do with fat loss. In the mean time, take the steps listed above and try to maximize muscle gain while in the gym.
Dr.Savitha Suri is an ayurvedic Consultant Physician. She has an experience of 26 years in the field of ayurveda. The content is copyrighted to Dr.Savitha Suri and may not be reproduced on other websites. You can contact her for free online ayurvedic consultations at [email protected]
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