Losing weight has always been a major concern for people all around the world, especially when life gets complicated and there are so many prejudices that human beings held on the subject of the physical appearance. Mass media criticizes or makes fun of people who don’t look slim, who don’t have perfect body shapes or an arm force of muscles, and this is the main reason why most of us try to lose weight, look fancy and slim – to be liked by others and because we don’t want to be made fun of.
Yet, when it comes to preserving the muscle mass and lose the extra pounds, weight loss exercises can become really tricky. These don’t always work for every human that tries to build their body and reach a perfect body shape. There are lots of factors that contribute to this inability of fitness exercises to give people the body they hope for, such as diet, regular activities, stress, water intake, the body type metabolism, the area of the body where the fat has stored up, and the list could go on.
However, all the people that want to exercise more and with the purpose of weight loss have to aim for strict, but balanced diets, diets that provide them with just the right amounts of calories, fat, proteins, and liquids they need in order to prevent the muscle wasting. Also, the diets have to be chosen smart enough in order not to favorize the storage of extra pound or worse – hold on to the already stored fats. People that want to exercise more have to also keep track of the ratio of proteins, fat and carbs that they eat on a daily basis.
There are other rules that people who want to make a lifestyle from exercising have to follow, according to specialists: one of these rules is not to restrict their calories intake too drastically or all of a sudden, says Melinda Manore, which is a scientist at Oregon State University and a former member of the President’s Council on Fitness, Sports and Nutrition Science Board. Melinda has done a tremendous research on the subjects such as metabolism, nutrition and extensive exercising, this is why you should take into consideration her advice.
Reducing the calorie intake too drastically is the first and major mistake that people who want to start exercising in order to lose weight make, according to Jordan Moon, exercise psychologist and also sports nutritionist from the United States Sports Academy and Concordia University Chicago. Jordan Moon is also the chief science officer for the fitness tracking website named fittrance.com.
On his opinion, one of the worst things a person that wants to lose weight can actually do is to work out real hard, tear their muscles up, without eating for like 12 hours, because they are afraid that they will not be able to recover.
The timing of the eating, however, is important when it comes to weight loss, according to experts. People that want to work out more so that they can lose weight should always keep in mind that any calories that they consume during a workout or even right before of it, will be burned off in the first hand, even before their bodies can burn off the fats storage that it already has.
This is due to the fact that it can take a lot less energy for the muscle tissue to absorb the sugar from a recent meal, which will still be floating in the bloodstream, that it does until it goes through the metabolically intensive process of the lipolysis. In the lipolysis process, the fat tissue starts to be broken down into fatty acids, which then have to be covered to glucose or in blood sugar, that is before they can actually be used as a prime source of energy by the muscle cells.
If one person practices a 30 minutes workout, he or she will be able to burn around 200 calories, about as many as it contains in a bottle of Gatorade that has 32 ounce. So, if you’re thinking about consuming any sugary sports drinks or making yourself a protein shake, you’d better stop right there, because the only thing you’ll succeed in is to counteract any weight loss positive benefits that a moderate exercise routine will do for you.
If you want to set up a more realistic weight goal (because we know, right, that people who want to lose weight want to do it all over night, but it doesn’t work that way, no matter how many surreal goals one plans), you should settle for a 1 to 2 lbs (In kilos, that would be like 0.45 to 0.9 kg) in a week. So, according to Melinda Manore, all the people that want to lose more than the quantity mentioned above – in a week or less – will have to deal with the risks of losing lots of constructive muscle mass. If you want to counteract a significant amount of muscle loss, think about including an even slightly higher amount of protein in your diet, if you are trying to lose weight and have chosen to exercise for that purpose.
According to the Academy of Nutrition and Dietetics, and all the Dietitians of Canada, plus the American College of Sports Medicine, all people are recommended to eat somewhere between 1.2 or 2 grams of protein per kilogram of their body weight on a daily basis, if they want to prevent the muscle wasting when they are exercising.
The amount mentioned above corresponds to about 80 to 120 grams of protein on a daily basis for a man who has 68 kg or 150 lbs, and it should be the amount that every normal person has to have in their diet. This was stated in the 2015 health survey made by the US Department of Health and Human Services. And since Moon thinks that most American people don’t have anything against taking an amount of proteins in their diet, this quantity is more than reasonable.
So, there is nothing strange or unheard before behind the science of preserving muscle mass, except the fact that all people who want to lose weight in a healthy way should pay a really close attention to what they eat and the right types of exercises they perform, so that they will match with their body shape, body metabolism and the area where the storage fat has accumulated around their bodies. If you are one of the many people that are trying hard to lose weight, keep in mind that you should not drastically reduce the amount of the proteins.