When it comes to looking good many of us will focus more on losing weight rather than losing fat, which is a mistake if I am being truthful.
It is the high percentage of body fat that makes us feel overweight and at risk of developing those life-shortening health conditions.
When you focus your attention on weight loss you will be willing to try anything to achieve your goal, including starving yourself, which will lead to a loss of muscle mass too as well as fat.
Ultimately this method will fail as your metabolic rate will slow to a standstill so not only will your weight loss plateau, but you may even start to regain all of the lost weight.
What I would suggest as a better alternative would be to focus more on fat burning instead of weight loss.
Of course you may not lose weight per se, as muscle is more compact and dense than fat so weighs more, but you will reduce your body fat percentage, which will ensure you start looking and feeling better.
When your body fat percentage drops, you will find that your confidence will soar, while the health risks associated with a high body fat percentage will drop.
So how can you lose fat not muscle mass? Read on to find out.
#1: Watch what you are eating
Firstly when it comes to fat loss you need to make sure that what you are eating is as healthy as possible.
You are never going to achieve your goals if you choose to eat rubbish, which means that those takeaways and other junk foods you would normally eat should be avoided.
Cutting the junk is not all you should do though, to ensure you do not suffer any food cravings that will ultimately ruin your efforts then I would suggest that you start eating more fibre and protein-rich foods.
These two types of food are slow to digest, so will help keep you feeling fuller for longer.
Your protein intake is extremely important if you wish to lose fat but not muscle. So make sure you include this with every meal.
The best choices are chicken, turkey, salmon and eggs, but there are various other sources of protein available if you are willing to look.
#2: Don’t focus purely on cardio
When it comes to exercise many of us will focus purely on cardio, in particular steady-state cardio machines like the treadmill or elliptical machine.
While these machines will help to burn calories they do very little for helping to maintain muscle.
To burn fat effectively without losing muscle then you need to be lifting some weights, or at the very least doing some bodyweight exercises.
Cardio will help burn calories while you are working out, but weight training on the other hand will help to burn calories for up to 24 hours afterwards.
This means that weight training would be the more effective option.
If you find that you are short of time, then my suggestion would be a HIIT (High Intensity Interval Training) workout. As this will allow you to get a good workout in a short space of time.
When working out to HIIT you will be giving your all for a few minutes at a time with very few rests.