How to Burn The Most Fat Without Sacrificing Muscle

Burning fat can be tricky, because like most medical professionals will tell you it is nearly impossible to burn fat without losing some muscle. The way around it is to focus on fat burn then focus on maintaining or increasing muscle. The more muscle mass you have the more fat you are going to burn. That is great, however, if you have an abundance of fat especially around your midsection, then you try to build muscle in that same area you will unfortunately look fatter. So how do you build lean muscle mass and burn the most fat?

A Plan to Help You Burn the Most Fat:

1. Fat First

So, your first priority for the first week or two is going to be to burn the most fat. You will in this phase be eating as many fruits and vegetables as you can. Aim for at least 5 different fruits and vegetables a day for the first week and then 5 servings of fruits and vegetables the next week (the difference being the second week you will want to have a fist size portion (1 serving) for each meal).

During these phases, cardio is necessary at least 5 times a week for 30 minutes or more. Cardio should not consist of the same workout from day to day. One day should be running, the next walking, the next bike riding, then back to running. Something to that effect, just make sure not to do the same exercise everyday. 

2. Phase 2

For the third week you should be eating pretty clean, keep up the good work. You should at this time start to eat about 20 grams of protein for each meal. If you use protein supplements don’t go overboard because too much protein will hurt your kidneys. So now you are going to change your work out a little bit to burn the most fat without sacrificing muscle.

Cardio is still necessary, however, now you will be beginning your workout with some strength training. The first 10 minutes will be mild weightlifting (if you are a woman no more than 10 pounds is necessary), resistance training, or just adding dumbbells to some squats, lunges, and single leg deadlifts with a kick back. After 10 minutes of strength then go ahead and begin your 20 minutes of cardio. 

3. Phase 3

You are now focusing on building muscle mass and sculpting, you have burned tons of fat and you will continue to burn fat. This is week 4 and your eating routine will remain the same, approximately 20 grams of protein per meal and 5 servings of fruits and vegetables daily.

Your exercise routine will consist of 15 minutes strength training, 15 minutes of cardio. Half and half. Feel free to turn up the intensity in your workout. Make sure you are also stretching to evenly distribute the muscle mass.

General Guidelines to Follow to Burn the Most Fat

In addition to following the plan to burn the most fat that is discussed above, you can continue with a maintenance strategy that will help keep you trim and toned. According to Healthline, there are many ways that you can burn fat quickly, so if you want to stay on track and burn the most fat on an everyday basis for the long run, consider implementing the following strategies into your daily life:

• Get enough sleep – this will not only help ensure that you have enough energy throughout the day to lead an active lifestyle that includes a consistent exercise routine, but it will also help ensure that your body maintains the right balance of hormones that are associated with hunger. In other words, when you get enough sleep, your appetite will also be balanced throughout the day, so you will be less likely to feel hungrier than you should, and you can avoid consuming too many calories. Finally, research has found that getting enough sleep every night can actually help you lose weight, maintain a healthy weight, and burn excess fat.

• Eat more vinegar – researchers have found that consuming more vinegar through your daily diet can help boost your body’s ability to burn the most fat. Plus, vinegar can help you maintain your health in other ways as well. For example, it can help support the health of your heart, and it can help with controlling blood sugar. So many great reasons to enjoy vinegar in your meals! And, with so many recipes that incorporate this healthy ingredient, you can definitely keep things interesting and tasty.

• Eat more fiber and drink more water – researchers have also found that getting enough fiber every day can actually help prevent fat accumulation and weight gain. A few great examples of high-fiber foods that you should consider adding to your diet include: whole grains, seeds, nuts, legumes, and, of course, fruits and veggies. And, when you eat fiber and drink plenty of water throughout the day, you will notice that you don’t feel as hungry as you normally would, which means it will be easier to consume fewer calories and less fat through your diet. So, replace sugary beverages with pure water to keep your body hydrated and satisfied.

Burn the Most Fat with Some Simple Tips and Tricks That Anyone Can Follow!

There is a way to get the most fat burn without sacrificing muscle. It is important to stick to the phases accordingly, do not skip meals, or fast for more than 14 hours. When eating protein, it is important to get lean protein. Also, when you workout you should not repeat any of the same exercises daily, you should alternate activities to days to burn the most fat.