Correcting Misconceptions During Fat Loss to Avoid Muscle Loss and Achieve 'Easy-to-Lose Physique'

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Many little brothers and sisters will have the same grievance during fat loss, that is, they will lose muscle during fat loss.Muscle is a precious tissue of the body, which can maintain the body's metabolic level and have a slender physique. Muscle is the slender weight of the body, the more muscle you have, the better your figure will be, and it's less likely to gain weight.

Muscle is what we've worked so hard to build, but it's lost a lot during fat loss. However, in fact, many people lose muscle during fat loss, not the fat they wanted to lose.

Below, I will summarize several questions to help you protect your muscle when losing fat, avoid muscle loss. If we don't make these mistakes on our fat loss journey, our physique will definitely be more stout.

People who lose weight often enter the first misconception, that is, during fat loss, they do too much aerobic exercise and lack weight training.

Many people think, since our goal is fat loss, our training should focus on aerobic exercise.

However, research shows that excessive aerobic exercise will continuously increase our body pressure, which is not conducive to our body recovery.For our usual resistance training and endurance training, they are all exercising the body. Excessive aerobic endurance training will have a negative impact on our strength level and muscle mass. Only by increasing muscle mass can you maintain a vigorous metabolic level. Therefore, we need to add strength training to aerobic exercise to build muscle dimensions.

The second misconception is insufficient protein intake.Most people's protein intake is no more than 0.6 grams per pound of body weight, which is half of the 1.5-2 grams per pound of body weight that we usually think.

And a study shows that when restricting calorie intake, increasing protein quality is necessary to maintain muscle mass (1-1.4 grams of protein per pound of fat loss).

So, as we advance in the fat loss process, you need to ensure protein intake. When fat loss has been going on for a while, if you limit your calorie intake, don't ignore protein supplementation. You can consider increasing your protein intake, such as eating more eggs, dairy products and milk, chicken breast, fish, etc.The third misconception is too fast fat loss.

Many people want to lose weight quickly during fat loss. They slim down drastically by reducing calorie intake and increasing exercise volume. However, this is not a feasible approach!Fat loss is not just a matter of energy balance. If the amount of calories burned exceeds the amount of calories consumed, you will lose weight. But if you want to maintain muscle mass, this rapid weight loss method will cause unnecessary calorie deficit, which will make you lose a lot of slender weight, that is, lose muscle.

The fourth misconception is that the weight chosen during strength training is too light.

When we do strength training, we should focus on big weights. If we choose a weight that is too light or our training intensity is too low, we will struggle to increase our strength, and our muscle dimensions will shrink. We should maintain a certain training intensity and perform big weight training, with a weight of 8-12RM, to increase muscle dimensions.

So, everyone should avoid these misconceptions during fat loss.

Fat loss also needs to be progressive. When we feel that our fat loss has reached a bottleneck, either increase exercise intensity slightly or reduce calorie intake slightly (within 400 calories) , but don't do too much aerobic exercise or significantly reduce calorie intake.400