A balanced strategy is needed.
Balance between calorie deficit and protein intake
The core of fat loss lies in calorie deficit, that is, the calories consumed need to be greater than the calories consumed. However, if the calorie deficit is too large, the protein in the body may also be converted into energy, which will lead to muscle loss. Therefore, maintaining a moderate calorie deficit is the key. Studies have shown that the calorie deficit in weight management should be controlled at around 500 calories per day to promote fat loss without significantly reducing muscle mass.
In addition, protein intake is essential for muscle protection. When building muscle or maintaining muscle mass, adequate protein intake is the basis. Studies have found that consuming 1.6 to 2.2 grams of protein per kilogram of body weight per day can significantly reduce fat loss while promoting muscle maintenance. High-quality protein such as chicken breast, fish, protein powder, etc. are very effective sources.
Training: resistance training as the main, moderate aerobic exercise
Although aerobic exercise (such as running and swimming) can effectively consume calories, long-term high-intensity aerobic exercise may cause muscle breakdown, especially in a state of calorie deficit. Therefore, resistance training should be the main force in the training plan during fat loss. Studies have shown that moderate strength training can not only increase muscle mass, but also significantly improve the body’s metabolic rate and help burn fat.
It is recommended to perform resistance training 3-4 times a week, focusing on compound movements such as squats, deadlifts, bench presses, etc. These movements can exercise multiple large muscle groups at the same time, effectively promoting muscle growth and fat burning. During each training session, 8-12 high-intensity training with appropriate weights can help muscles maintain and grow better.
Aerobic exercise should not be completely ignored, but the time and intensity should be controlled. Studies have shown that 3-4 times a week, 30-45 minutes of low-intensity aerobic exercise, such as
Adequate rest and recovery
Muscle growth and repair mainly occur during rest, especially during deep sleep. Sleep not only promotes muscle repair, but also helps maintain normal hormone levels, especially growth hormone and testosterone, both of which are closely related to muscle maintenance.
Therefore, it is very important to ensure 7-9 hours of high-quality sleep every day during fat loss. If you lack sleep for a long time, it may lead to increased cortisol levels. The increase of this stress hormone will promote muscle breakdown and affect the effect of fat loss
Cyclic adjustment in diet and training
Many studies have shown that long-term calorie deficits may lead to decreased metabolism and even muscle loss. In order to avoid this, proper cyclical diet and training adjustments are very important. Every 4-6 weeks, give yourself a 1-2 week “rest period”, at which time adjust the calorie intake to the level of maintaining weight, the purpose is to regulate the hormone levels in the body and avoid fatigue and burnout caused by long-term deficits. This method can not only help restore the training effect, but also prevent the body from entering a state of excessive fatigue during periodic rest.
Managing stress and avoiding hormonal changes in muscle loss
During the process of fat loss, it is equally important to control stress. Under high stress levels, the secretion of cortisol in the body increases, which not only destroys muscle tissue, but also causes fat accumulation, especially in the abdominal area. Therefore, proper stress management, such as meditation and deep breathing exercises, can effectively help control cortisol levels and avoid muscle loss and fat accumulation.
Practical suggestions:
1. Reduce processed foods, increase the intake of high-protein foods (such as chicken breast, fish, beans, etc.), and pay attention to maintaining a balance between carbohydrates and healthy fats.
2. Perform resistance training 3-4 times a week, add compound movements such as squats, deadlifts, and bench presses to activate more muscle groups.
3. Perform low-intensity aerobic exercise 3 times a week for 30-45 minutes, such as brisk walking or swimming, and avoid long-term high-intensity running.
4. Ensure adequate sleep, 7-9 hours of sleep per night, especially during the fat loss period, to help muscle repair and hormone regulation.
5. Make periodic adjustments, take a “rest period” every 4-6 weeks, adjust calorie intake, and avoid long-term calorie deficits that affect metabolism.
Fat loss and muscle maintenance are not contradictory goals. As long as you plan properly, you will definitely be able to shape a healthier body while enjoying the results of fitness.
References:
1. Phillips, S. M., & Van Loon, L. J. (2011). Dietary protein for athletes: From requirements to metabolic advantage. Applied Physiology, Nutrition, and Metabolism, 36(5), 52-58.
2. Schoenfeld, B. J. (2010). Squatting kinematics and kinetics and their application to exercise performance. Journal of Strength and Conditioning Research, 24(12), 3475-3486.
3. Tremblay, A., et al. (1994). Impact of exercise intensity on fat and carbohydrate metabolism. Journal of Applied Physiology, 76(4), 1358-1364.
4. Chtourou, H., & Souissi, N. (2012). The effect of training at different times of day on the performance and recovery of athletes: A systematic review. Journal of Strength and Conditioning Research, 26(9), 2575-2585.
5. Mero, A. (2016). Recovery from endurance training: Evidence and practical recommendations. International Journal of Sports Physiology and Performance, 11(5), 647-655.