Looking to lose fat and become lean? Even though gaining muscle and losing fat is not easy, with the right exercise and eating routine, you can definitely achieve your goals. Experts have proven that when we consistently strength train and increase our protein intake as we cut calories, we create an environment in which our body builds muscles as we shed excess fat. The process takes dedication and effort, and if attaining the perfect body you seek means anything to you, then it’s totally worth it. Read on to find out more on how to lose fat and gain lean body mass.
1. Reduce Your Calorie Intake to Lose Fat
First things first, you’ll need to downsize your calorie intake on a daily basis. That means calculating the number of calories you need to maintain your weight by using a calculator (available online), that figures in your age, gender, size and activity level. Then secondly, avoid eating fewer than 1,200 calories per day if you are a woman or 1,800 calories per day if you are a man.
2. Eat a Diet High in Protein
To lose fat and gain lean body mass, you need to eat enough protein like lean meat, fish, eggs, low-fat dairy, poultry, soy and many others. According to a recent online study, a high-protein intake contributes to the preservation and growth of lean muscle when you’re reducing calories to lose weight. Aim to consume about 0.9 grams per pound of your body weight daily; for a 150-pound person, this amounts to 135 grams spread out over all your meals and snacks.
Also, another study revealed that those who consumed the higher-protein diet experienced better results than participants who consumed less protein daily.
3. Participate in High-Intensity Interval Training
Studies have proven that High-Intensity Interval Training (HIIT) will help you lose fat more effectively than cardiovascular exercise performed at a steady pace. An example of a 30-minute HIIT workout is warming up on a treadmill for 5 minutes and then alternating 1 minute of all-out sprinting with 1 minute of easy jogging, repeated 10 times. Cool down for the last 5 minutes and then have a go at it again if you can.