While some people lose muscle with diet and exercise, a major contributing factor to poor fat loss is lack of protein intake.
Research indicates that most people want more, not less, total protein.
The key is getting leaner while still maintaining muscle at the same time.
If you want to gain muscle mass, you need more protein. And the more of it you eat, the sooner you’ll lose it.
That’s why most people with heart disease, diabetes, and obesity can probably get more muscle mass with exercise than with diets and exercise alone.
How do I lose leg fat?
In order to lose weight and gain muscle, you need adequate levels of insulin to keep fat at bay and enough insulin to keep your muscles from burning glycogen during workouts.
These are probably the same two ingredients to gain weight and lose fat.
And when you’re training for a bodybuilding competition or doing a big weightlifting routine to lose weight, you’re probably using excessive amounts of insulin to keep your muscles from burning fat.
So what’s the answer to losing leg fat?
1. Increase your amount of protein intake:
The key to avoiding muscle loss is getting leaner—more lean muscle means more insulin—and having your meals with plenty of lean protein.
This will increase the number of times insulin levels go down in the body.
This reduces your chance of losing muscle to weight loss and muscle gain.
What’s more, low protein intake is more likely to lead to an increase in insulin.
Studies have shown that eating protein with carbohydrate is the most effective way to achieve these effects.
The best example of this is when you’re eating a low-fat, low sodium diet. Your protein intake will be higher with the carbohydrate-rich foods.
So when carbohydrate is added into your diet, not only will amino acids from the food be available to help your body metabolize calories, but your insulin levels will also be increased.
This is a critical mechanism in maximizing fat loss.
2. Eat enough high quality fats:
When you’re trying to gain muscle mass and lose fat, one major cause of muscle loss is not so much muscle tissue as fat tissue.
It’s essential to get lean body mass even if fat mass is the goal.
And the best way to get that lean mass is to eat high quality fat.
This means eating:
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