Ways & How

How to Burn Fat, Not Muscle

How to Burn Fat, Not Muscle

Whenever you do some cardio exercises, you have this notion that you are burning all your fat while sweating. While this is true, what you may not be aware of is that you are also burning your muscles along the way. Unless you pair up exercise with proper nutrition and weight-bearing exercise, you will continue to lose both muscle and fat. Your skin will end up loose and sagging because your muscles are not well-toned. If you want to avoid this situation, you need to learn how to burn fat, not muscle. There are several things that you need to remember in order to achieve this goal:

  1. Eat five to seven small meals per day. Instead of the usual three large meals a day, you should restructure your meal plan so that you can increase your metabolism, thereby effectively and efficiently burning calories in the process. Your body will receive a steady amount of energy that it will use to maintain lean muscle mass.

  2. Eat a balanced meal. Most people who are trying to burn fat make the mistake of severely limiting their carbohydrate intake.

    However, the key to losing weight is balancing your diet. You should include enough protein, carbohydrates, and fats in your diet, but in regulated portions. Protein sources include lean meat, cheese, poultry, and fish. Carbohydrates should be limited to high fiber and unrefined sources like brown rice, oatmeal, and whole grain products. As for fats, you need to get them from foods that contain unsaturated fats like salmon, avocados, and virgin olive oil.

  3. Do cardio exercise. The majority of your calorie burning takes place during cardio exercise. These exercises increase your metabolic rate, which helps your body efficiently burn calories throughout the day. You should engage in cardio exercise three to four times a week for a duration of 20 to 30 minutes. The more intense your cardio exercise is, the faster you will lose fat.

  4. Do weight training exercises. While cardio exercises help your body burn fat, weight training exercises help your body build muscles. In effect, they help you burn fat in the long run because you are adding more muscles to your body. The more muscles that you have, the more energy or calories that your body will need to maintain your muscle tissues. Weight training should be done three to four times a week, preferably followed by 15 minutes of cardio exercise.

  5. Allow your body time to recover. Remember that every muscle group should only be stimulated once a week to allow your muscles ample time to recover. Therefore, you should divide your body into large muscle groups (chest, thighs, back) and small muscle groups (abs, shoulders, triceps, biceps, calves), then focus on weight training one muscle group at a time.

  6. Keep your body hydrated. Drinking lots of water is important in fat loss and fitness training because your body cannot function without water. Almost every physiologic function needs water, so make it a habit to drink at least eight glasses of water a day. Always keep a bottle of water near you so that it is convenient to take a drink every time you think of it throughout the day.

Exercising is not just about burning fat, but also building muscle. Knowing how to burn fat, not muscle can help you achieve a balanced and healthy exercise regimen. Not only will you be able to lose weight, but you will also strengthen your muscles as well. Always remember that exercise should be paired with proper nutrition and enough hydration in order to reach your weight loss goals. In due time, you will be able to achieve the fit and healthy body that youÂ’ve always wanted.


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