How to Keep Your Muscle While Leaning Out?

Author: Nicole Adler   Date Posted: 12 February 2017 

Creating lean muscle does not mean you must lose all that bulky muscle you have spent years working on. There are ways to get lean, and keep the muscle you have worked hard for. Below, you will find a treasure trove of information, which will tell you how to keep your muscle while becoming lean!

Keep Track of Your Calorie Deficit

When you want to lose weight, you must mind your calories. Unfortunately, consuming less calories also means it is more likely that you will lose muscle if you don’t go about it the right way.

To avoid this problem, it is best to aim for a slow weight loss, which comes down to approximately 0.5-1.0% of your body weight each week. So, if you weigh more than 200 pounds, your weekly weight loss goal should be 1 to 2 pounds each week.

To keep track of your calories, you could get a calorie tracker app, or simply keep track of your calories in a dairy. While tracking your calories, make sure to meet your daily goals, because going below could cause your body to turn to muscle for energy.

Use a Protein Powder

Athletes who want to maintain their muscle mass during weight loss will need to use a protein powder from our Australian online supplements range, because the body will require high levels of protein to keep your muscle mass intact. Since getting high levels of protein is not always possible due to a limited number of daily calories, adding a protein powder from our Australian online supplements range gives you immediate access to the required protein, without pushing your calories up too high.

Before you start using protein powders, it is recommended to do some research about them. There are many different types of protein powder, and each of them is more effective during a specific type of day. For example, if you are looking for a protein powder to accompany your training, you should be using whey protein. However, if you are looking for a protein that can make you feel fuller when you will not have access to nutrients for several hours, you could use casein protein powder.

Be Smart with Carbohydrates

Many people believe that losing fat means cutting out your carbohydrates completely. This is far from the truth, because a lack of carbohydrates will have a serious negative impact on your training and your muscle mass. So, instead of cutting out your carbohydrates completely, you should be smart with your carbohydrates.

To stop your carbohydrates from becoming fat, you could consume your carbohydrates before and after your training. Before your training, they will be used to fuel your training. After your training, the carbohydrates will be used to restore and repair your muscles and help you get ready for the next workout.

Naturally, the type of carbohydrate-rich foods you consume does make a difference. It is best to choose carbohydrates that are rich in fibres, such as wholegrain bread, wild rice and whole wheat pasta, which will make sure your digestion keeps running smoothly during your diet.

Consider Multi-Joint Exercises

If you want to avoid the loss of muscle during your diet, you do not only need the right nutrition, you also need to do the right exercises. Exercises that could maintain your muscle mass include multi-joint exercises, which engage a larger amount of muscle than single-joint exercises.

Good examples of multi-joint exercises include squats, bench presses, overhead presses, pull-downs and rows. To ensure you keep your muscles engaged during this lifestyle change, make sure you incorporate these exercises in your training program.

More Repetitions Does Not Mean Better Weight Loss

Another mistake commonly made by beginners is the belief that more repetitions translates in better weight loss; this is also a myth, because it is your overall effort that counts, not the amount of repetitions you do. For example, someone who lifts a load that is moderately heavy and can only do eight to twelve reps is going to burn more fat than someone with a light load doing twenty-five reps.

Cardiovascular Exercise Could Maintain Muscle Mass

We commonly associate cardiovascular exercises with fat burn and this is mostly true. However, there are some types of cardiovascular exercise that could help you maintain your muscle mass. Therefore, athletes should incorporate such exercises in their plan.

Several years ago, low-intensity steady-state cardio was the best option for bodybuilders, but recent studies have revealed that high-intensity interval training or HIIT, is better to burn to fats and to keep muscle mass intact. HIIT could provide other benefits as well; this includes better cardiorespiratory fitness, enhanced performance and better insulin sensitivity. Therefore, it is believed that high-intensity interval training could be beneficial for patients struggling with heart disease and type 2 diabetes.

Using a Lean Muscle Stack

If you are an experienced athlete, you are already familiar with our muscle stack. Inside our muscle stack, there are numerous Australian online supplements that contribute to muscle gain, but these Australian online supplements are not exactly right for your lean muscle gains.

Instead of choosing one of our advanced muscle stacks, you could choose one of our lean muscle stacks. These muscle stacks contain Australian online supplements specifically created to give you lean muscle, but also maintain the muscle you already built over the years.

Don’t Forget Your Recovery

Working out at the gym and eating the right foods are certainly the cornerstones of your success, but they often make you forget about another important aspect of your training, more specifically recovery.

Recovery is vital to keep burning fats and to maintain your muscle mass, because putting your body under constant strain means something must give if you do not take the appropriate rest. Athletes who lack sleep or do not incorporate enough recovery in their training routine are therefore more prone to lose muscle and even hit weight loss plateaus.

In conclusion, gaining lean muscle is all about making the right lifestyle changes. While most of these changes only require some common sense, it can be good to read the latest on exercises and nutrition to keep your body in peek condition.

 


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