{"id":247984,"date":"2020-05-06T08:09:00","date_gmt":"2020-05-06T06:09:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=247984"},"modified":"2023-08-10T20:09:06","modified_gmt":"2023-08-10T18:09:06","slug":"7-tips-how-to-burn-body-fat-without-losing-your-muscles","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/7-tips-how-to-burn-body-fat-without-losing-your-muscles\/","title":{"rendered":"7 Tips How to Burn Body Fat Without Losing Your Muscles"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/7-tips-how-to-burn-body-fat-without-losing-your-muscles\/#1_Dont_forget_to_get_enough_protein\" title=\"1. Don&#8217;t forget to get enough protein\">1. Don&#8217;t forget to get enough protein<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/7-tips-how-to-burn-body-fat-without-losing-your-muscles\/#2_Be_careful_with_a_radical_reduction_of_calories\" title=\"2. Be careful with a radical reduction of calories\">2. Be careful with a radical reduction of calories<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/7-tips-how-to-burn-body-fat-without-losing-your-muscles\/#3_You_should_drink_enough_fluids\" title=\"3. You should drink enough fluids\">3. You should drink enough fluids<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/7-tips-how-to-burn-body-fat-without-losing-your-muscles\/#4_Dont_do_too_much_cardio\" title=\"4.&nbsp;Don&#8217;t do too much cardio\">4.&nbsp;Don&#8217;t do too much cardio<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/7-tips-how-to-burn-body-fat-without-losing-your-muscles\/#5_Be_careful_with_carbohydrates\" title=\"5. Be careful with carbohydrates\">5. Be careful with carbohydrates<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.com\/blog\/7-tips-how-to-burn-body-fat-without-losing-your-muscles\/#6_Dont_forget_about_amino_acids\" title=\"6. Don&#8217;t forget about amino acids\">6. Don&#8217;t forget about amino acids<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.com\/blog\/7-tips-how-to-burn-body-fat-without-losing-your-muscles\/#7_You_wont_maintain_your_muscles_without_the_weight_training\" title=\"7. You won&#8217;t maintain your muscles without the weight training\">7. You won&#8217;t maintain your muscles without the weight training<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Have you already tried <strong>getting rid of fat<\/strong> without losing your<strong> hardly gained muscles<\/strong>? Surely, it is not easy, but it is definitely <strong>possible<\/strong>. All you need to do is to adjust your diet and training to your fitness goal. There are too many mistakes you are likely to make because of the lack of knowledge. In this article, you can get to know our 7 pieces of advice thanks to which you can say farewell to your fat and be able to boast only about your lean muscle mass.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Dont_forget_to_get_enough_protein\"><\/span>1. Don&#8217;t forget to get enough protein<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>When you are trying to reduce the body fat and sustain the muscle mass, it is very important to make sure you get a sufficient amount of proteins. Proteins belong to one of the most crucial nutrients and they are significant during the fat burning process due to several reasons <span style=\"color: #ff6600;\">[15]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\"><li><strong>they change the levels of hormones <\/strong>&#8211; proteins <strong>increase the level of &#8220;satiety&#8221; hormones<\/strong>, for instance <strong>GLP-1, the YY peptide, and <\/strong>cholecystokinin, at the same time reduces the level of <strong>ghrelin<\/strong>, which is a <strong>hormone of hunger.<\/strong><\/li><li><strong>it has a higher thermic effect <\/strong>&#8211; after a meal, a part of calories is used for processing the food and this process is known as the thermic effect. Proteins have it <strong>higher than fats or carbohydrates<\/strong>. Approximately<strong> 20 &#8211; 30 % calories from proteins<\/strong> are burned <strong>during the digestion<\/strong> and metabolism of proteins.<\/li><li><strong>you burn more calories &#8211; a higher thermic effect <\/strong>and other facts are the reason why the higher intake of proteins speeds up the metabolism during whole day, even during your sleep. Various studies have shown that a higher protein intake is the reason why we burn about 80 &#8211; 100 calories more every day.<\/li><\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Studies suggest that protein should account for <strong>30 % of the calorie intake<\/strong> in case of weight reduction. It was proven by the results of one study which involved men suffering from obesity. With a <strong>25 % proportion of calories from proteins, the compulsive thoughts<\/strong> about food decreased by <strong>60 %<\/strong> and the cravings for an evening eating decreased by <strong>50 %<\/strong>. Female participants in another research <strong>increased their protein intake to 30 %.<\/strong> According to the results, they daily consumed about <strong>441 less calories<\/strong> and lost <strong>5 kg in 12 weeks<\/strong>. Are you impressed by the results of the research and would you better<strong> imagine the proportion of proteins in grams<\/strong>? If you consume 2,000 calories per day, 30 % of them is approximately 150 g of proteins. You can easily count the <strong>appropriate amount of proteins<\/strong> by multiplying your daily intake of calories by 0.075. <span style=\"color: #ff6600;\">[3]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/DSCF3094.jpg\" alt=\"7 Tips How to Burn Body Fat Without Losing Your Muscles\" width=\"843\" height=\"562\" title=\"7 Tips How to Burn Body Fat Without Losing Your Muscles\"\/><\/figure><\/div>\n\n\n\n<p>The protein intake is not important only during the day, since our<strong> digestive system works also at night<\/strong> and in order to maintain your muscles, you need to <strong>prevent hunger and cramps<\/strong>. You can get rid of hunger at night, for example, by consuming an <strong>easily digested protein<\/strong>, such as <strong><span style=\"color: #ff6600;\"><a style=\"color: #ff9900;\" title=\"Micellar Casein Protein - GymBeam\" href=\"https:\/\/gymbeam.com\/protein-casein-miccelar-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">casein<\/a><\/span><\/strong>. It is characteristic for containing a<strong> low amount of carbohydrates<\/strong>, high amount of proteins and also <strong>calcium<\/strong>, which is important for the production of melatonin that supports sleep. The organism consumes it as energy, so you don&#8217;t need to be afraid it will be stored in your body in form of fat. <span style=\"color: #ff6600;\">[2]<\/span> Would you like to find out more about this less known source of protein? Read our article <strong><span style=\"color: #ff6600;\"><a title=\"Casein and casein protein - everything you need to know\" href=\"https:\/\/gymbeam.com\/blog\/casein-and-casein-protein-everything-you-need-to-know\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Casein, casein proteins and everything you need to know about them<\/a><\/span>.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"28324,5075,28936,30248,9061,48406,37996,30539,35542\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Be_careful_with_a_radical_reduction_of_calories\"><\/span>2. Be careful with a radical reduction of calories<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>You may find it sensible to radically reduce the calorie intake in order to achieve the fat reduction, but <strong>this way may lead you completely elsewhere<\/strong>. A radical diet is very close to hunger strike and lack of energy from food will cause your body to <strong>start taking the energy from the muscle tissue<\/strong>. In addition to<strong> muscle breakdown<\/strong>, also the <strong>intake of vitamins and other nutrients<\/strong> will decrease significantly, resulting into the poor muscle regeneration after a workout. A <strong>rapid reduction of calories<\/strong> will be the cause of the feeling of hunger, you will start being <strong>impatient<\/strong> and will have constant <strong>thoughts of food<\/strong>. However, hunger is not the only problem that can arise due to the sudden and rapid decrease of daily intake of calories. Another frequently occurring consequences of rapid diets are also <span style=\"color: #ff6600;\">[1] [3] [4]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>metabolism slowdown<\/li><li>worse quality of sleep<\/li><li>lethargy, fatigue<\/li><li>water retention<\/li><li>decreased libido and reproductive functions<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Copy_of_IMG_4638.jpeg\" alt=\"7 Tips How to Burn Body Fat Without Losing Your Muscles\" width=\"843\" height=\"562\" title=\"7 Tips How to Burn Body Fat Without Losing Your Muscles\"\/><\/figure><\/div>\n\n\n\n<p>In case of the caloric intake decrease, it is important it <strong>does not cause a shock to your organism<\/strong>. You should start with the calorie restriction in moderation, and for a start, it is advisable to cut down only <strong>200 &#8211; 500 calories from a daily intake<\/strong>. <span style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_You_should_drink_enough_fluids\"><\/span>3. You should drink enough fluids<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Fluids can <strong>reduce the feeling hunger<\/strong>, your stomach is fuller which prolongs the feeling of saturation. A research from 2014 has proven that drinking 0.5 litres of water approximately 30 minutes before breakfast, lunch and dinner reduces the feeling of hunger and thus also the overall weight. Average hydration takes care, among other things, of<strong> removing the harmful substances from the body, it supports proper functioning of kidneys<\/strong> and also <strong>restores the digestive system.<\/strong> A sufficient intake of fluids is important also for the<strong> metabolism of fats and carbohydrates<\/strong>. The process of<strong> fat digestion<\/strong> is called <strong>lipolysis<\/strong>, and in the first phase, water molecules affect the triglycerides that break down into glycerol and fatty acids. Another reason for replenishing fluids for athletes and active people is their impact on <strong>functionality of cartilages and their mobility<\/strong>. In addition, they are important also for the proper <strong>functioning of the lungs, heart and other organs, they reduce fatigue and muscle cramps<\/strong>. <span style=\"color: #ff6600;\">[5]&nbsp;<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/lr-8806.JPG\" alt=\"7 Tips How to Burn Body Fat Without Losing Your Muscles\" width=\"843\" height=\"562\" title=\"7 Tips How to Burn Body Fat Without Losing Your Muscles\"\/><\/figure><\/div>\n\n\n\n<p>Are you trying to increase your intake of fluids during the day and you would like some easy solutions? <span style=\"color: #ff6600;\">[6]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>Carry a bottle of water with you and refill it regularly.<\/li><li>Always keep a full glass of water on your workplace desk.<\/li><li>Always keep a glass of water by your bed so you can easily refill the fluids at night or in the morning.<\/li><li>Replace a glass or sweetened soda for a glass of water.<\/li><li>Try to drink more than six glasses of water during the day.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Dont_do_too_much_cardio\"><\/span>4.&nbsp;Don&#8217;t do too much cardio<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Did you decide to incorporate more running or cycling into your training plan? Increased emphasis on cardio can trigger a sequence of reactions that have effect on <strong>maintaining the muscle mass<\/strong>. <strong>More cardio<\/strong> means<strong> shorter regeneration time<\/strong>, therefore it may very easily happen that your body will not get a sufficient <strong>chance to recover<\/strong>. As a result, it will begin to <strong>stagnate in strength and performance<\/strong>, which is connected with the ability to <strong>build and maintain muscle mass<\/strong> while reducing fat. Doing cardio workouts&nbsp;excessively also leads to <strong>overtraining, injuries, fatigue and mood swings<\/strong>. Running is an appropriate activity in an adequate amount, but too much running increases cortisol levels, and this<strong> has a negative effect on immunity<\/strong>. Frequent <strong>increased levels of cortisol<\/strong> also affect the<strong> loss of fat and muscle mass<\/strong>. <span style=\"color: #ff6600;\">[4] [7] [8]<\/span> Do you consider overtraining as a myth or do you want to learn more about it? Read our article &#8211; <strong><span style=\"color: #ff6600;\"><a title=\"Overtraining - fact or myth?\" href=\"https:\/\/gymbeam.com\/blog\/overtraining-fact-or-myth\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">Overtraining &#8211; fact or myth?<\/a><\/span><\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/unnamed_50_.jpg\" alt=\"7 Tips How to Burn Body Fat Without Losing Your Muscles\" width=\"843\" height=\"562\" title=\"7 Tips How to Burn Body Fat Without Losing Your Muscles\"\/><\/figure><\/div>\n\n\n\n<p>It is difficult to define how much cardio is too much because it depends on several factors, such as its <strong>frequency, intensity <\/strong>or <strong>length<\/strong>. A suitable activity during fat reduction while maintaining muscle mass may be for example <strong>walking<\/strong>. <strong>A 30 &#8211; 90 minute walk<\/strong> can help you burn fat while not having a significant effect on your body&#8217;s regeneration. <span style=\"color: #ff6600;\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Be_careful_with_carbohydrates\"><\/span>5. Be careful with carbohydrates<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Adequate reduction of fat deposits and muscle retention are influenced by the <strong>proportion of carbohydrates<\/strong> in diet. <strong>Excessive carbohydrate doses<\/strong> will <strong>turn them into fat<\/strong> and <strong>cause their retention in the body<\/strong>, but on the other side, a <strong>rapid reduction<\/strong> of carbohydrates intake <strong>is not the best solution<\/strong> either. Excessively<strong> low carbohydrate intake is not<\/strong> necessary in order<strong> to reduce weight<\/strong>, since it can cause <strong>uneven muscle retention<\/strong> and <strong>decrease performance<\/strong> during a workout. A research from 2003 confirmed the effect of carbohydrates on fat reduction and muscle retention. Female participants followed <strong>a 10-week schedule<\/strong> during which they consumed <strong>1,700 calories per day.<\/strong> They were divided into two groups, the first having <strong>a carbohydrate to protein ratio of 1.4:1<\/strong>, for example for <strong>125 g of protein there would be 171 g of carbohydrates<\/strong>. The second group consumed <strong>3.5 times more carbohydrates than proteins<\/strong>, and thus approximately <strong>437.5 g carbohydrates per 125 g proteins<\/strong>. The results showed that the <strong>1.4:1 ratio group lost more fat and at the same time less muscle mass<\/strong> than the 3.5:1 ratio group. <span style=\"color: #ff6600;\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>You can achieve the desired effect also by using a<strong> less complicated ratio<\/strong>. <strong>The ideal carbohydrate to protein ratio<\/strong> for <strong>muscle mass retention and fat loss<\/strong> is <strong>2:1<\/strong>. For example, it represents<strong> 250 g of carbohydrates<\/strong> for a daily dose of <strong>125 g of protein<\/strong>. In certain cases, the<strong> timing of carbohydrates<\/strong> is also important, it holds true mostly for <strong>athletes<\/strong> and people with a demanding training, but it <strong>does not have a major impact<\/strong> on an <strong>ordinary person<\/strong>. Determining the ideal time to support fat burning is difficult because the <strong>results of studies<\/strong> are too<strong> divergent<\/strong>. During the day, it is important to<strong> consume carbohydrates in the morning<\/strong> to get <strong>energy for daily activities<\/strong> and also<strong> after a training<\/strong> to <strong>resupply energy and nutrients<\/strong>. The most important factor is the <strong>source of carbohydrates<\/strong>, so you should prefer <strong>complex carbohydrates<\/strong> <strong>with fibre content<\/strong>, such as oatmeal. The <strong>overall carbohydrate intake is more important<\/strong> than their exact timing unless you are, of course, in preparation for a competition. If you consume carbohydrates in moderation, you don&#8217;t have to worry about the right time to take them. <span style=\"color: #ff6600;\">[8] [2] [14] <\/span>Are you thinking about <strong>the ideal breakfast<\/strong> thanks to which you can supplement <strong>carbohydrates and proteins<\/strong> for the optimal functioning? This healthy combination includes <strong><span style=\"color: #ff6600;\"><a title=\"Instant Oats - GymBeam\" href=\"https:\/\/gymbeam.com\/instant-oats-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">instant oatmeal<\/a><\/span><\/strong>, in which you can take approximately <strong>15 g of proteins<\/strong> and <strong>53 g of carbohydrates<\/strong>.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/melissa-belanger-7YLe87dcrm8-unsplash.jpg\" alt=\"7 Tips How to Burn Body Fat Without Losing Your Muscles\" width=\"843\" height=\"562\" title=\"7 Tips How to Burn Body Fat Without Losing Your Muscles\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Dont_forget_about_amino_acids\"><\/span>6. Don&#8217;t forget about amino acids<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Branched-chain amino acids <\/strong>are useful for maintaining the muscle mass and reducing fat. <strong>BCAA<\/strong> is an abbreviation that stands for<strong> three essential amino acids &#8211; leucine, isoleucine and valine<\/strong>, which are the basic <strong>building blocks of muscles<\/strong>. They make up approximately <strong>one third of muscle protein<\/strong> and are used by the body to <strong>repair<\/strong> and <strong>rebuild muscle fibres<\/strong>. Caloric deficit causes that the body receives less nutrients for <strong>adequate regeneration<\/strong>. <span style=\"color: #ff6600;\"><a href=\"https:\/\/gymbeam.com\/bcaas\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">BCAA<\/a> <\/span>can provide <strong>tissue repair<\/strong> during this process, and thanks to that <strong>promote protein synthesis<\/strong> for <strong>muscle recovery<\/strong> after exercising. According to a study carried out in 2017, consumption of <strong>5.6 g of BCAA<\/strong> had a significant effect on <strong>protein synthesis<\/strong>. Those participants who consumed BCAA after a weight training had a <strong>22 % increase in protein synthesis<\/strong>. Other studies from 2012 and 2014 focused on changes in protein synthesis in case of people who consumed<strong> whey protein with a BCAA dose<\/strong>. The results showed a<strong> 50 % increase in protein synthesis<\/strong>, indicating that BCAAs are important, but they are <strong>most effective during the consumption<\/strong> of other <strong>amino acids from the protein<\/strong>. Another advantage is their<strong> low caloric value<\/strong>, so you don&#8217;t need to be afraid that the caloric value will increase due to taking them. One study carried out in 2012 demonstrates their importance in <strong>maintaining muscle mass and strength<\/strong>. The results of this study show their main benefit in <strong>reducing the<\/strong> <strong>muscle soreness <\/strong>and<strong> improving the regeneration<\/strong> of muscle functions. <span style=\"color: #ff6600;\">[9] [10] [11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>All necessary information about BCAA amino acids and their importance for the body can be found in the article &#8211;<strong> <span style=\"color: #ff6600;\"><a title=\"BCAAs and their effects on the body\" href=\"https:\/\/gymbeam.com\/blog\/bcaas-and-their-effects-on-the-body\/\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">BCAA and their effects on the body<\/a><\/span>.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/Copy_of_IGI_2494.jpg\" alt=\"7 Tips How to Burn Body Fat Without Losing Your Muscles\" width=\"843\" height=\"562\" title=\"7 Tips How to Burn Body Fat Without Losing Your Muscles\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"is-style-default wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_You_wont_maintain_your_muscles_without_the_weight_training\"><\/span>7. You won&#8217;t maintain your muscles without the weight training<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>If your goal is <strong>not only to lose fat<\/strong>, but also to <strong>maintain your muscles<\/strong>, a weight training should definitely be a part of it. Without it, you may <strong>get rid of the excessive fat<\/strong>, but you will <strong>also lose the muscle mass<\/strong> which you will have to <strong>regain<\/strong>. A scientific study from the University of West Virginia compared the <strong>results of a low-calorie diet<\/strong> and<strong> different types of training<\/strong>. One group did <strong>cardio activities<\/strong>, such as <strong>walking, running <\/strong>or <strong>cycling<\/strong> four times a week. The task of the second group was to <strong>do a weight workout three times a week<\/strong>, without any cardio trainings. After three months, the results were checked and participants in both groups were found to lose their weight. The group that focused on the <strong>cardio training<\/strong> lost<strong> 12 kg of fat and 4.1 kg of muscle mass<\/strong>. Participants who did<strong> weight workouts<\/strong> reduced their weight by <strong>14.5 kg of fat<\/strong> without almost any <strong>muscle mass loss<\/strong>. <span style=\"color: #ff6600;\">[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Another similar research has studied the importance of <strong>strength training, cardio training and lifestyle change<\/strong>. The participants were divided into <strong>three groups: strength training + diet, cardio training + diet and diet with no training<\/strong>. According to the results collected after <strong>8 weeks of exercise, participants in all groups<\/strong> lost about <strong>9 kg of fat<\/strong>, there was no significant difference in this respect. However, there was a <strong>difference in muscle mass loss<\/strong> between the three groups. The <strong>group with diet only<\/strong> and the <strong>group with cardio training + diet<\/strong> lost<strong> twice the amount of muscle mass compared to<\/strong> the participants with <strong>strength training<\/strong>. <span style=\"color: #ff6600;\">[12] [13]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/DSC00139.jpg\" alt=\"7 Tips How to Burn Body Fat Without Losing Your Muscles\" width=\"843\" height=\"562\" title=\"7 Tips How to Burn Body Fat Without Losing Your Muscles\"\/><\/figure><\/div>\n\n\n\n<p>If you are already losing weight and <strong>getting rid of the excessive fat<\/strong>, it would be a shame to lose your hardly <strong>gained muscles<\/strong>. You should think of an <strong>adequate intake of proteins, amino acids and fluids<\/strong>, control your <strong>carbohydrate intake<\/strong>, and also <strong>adjust the type of workout<\/strong>. These tips in the article are not difficult to follow and yet they will have a<strong> major impact on your results<\/strong>. We hope that this article has inspired you and that you have enriched your knowledge regarding the fat reduction. <strong>If you liked it and you would like to recommend it to your friends, you can support it with a like and share.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p style=\"font-size:18px\"><\/p>\n\n\n<a href=\"https:\/\/gymbeam.com\/protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p style=\"font-size:18px\"><\/p>\n\n\n<a href=\"https:\/\/gymbeam.com\/protein-for-weight-loss\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Weight Loss\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>7 tips how to burn body fat that will help you set up appropriate diet and training in order to lose weight without losing the gained muscle mass at the same time.<\/p>\n","protected":false},"author":25,"featured_media":79970,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[93],"tags":[7433,6473,6269,6365],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-247984","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-how-to-lose-weight","8":"tag-body-fat","9":"tag-diet","10":"tag-protein-2","11":"tag-weight-loss","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - 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