Your body needs protein to maintain and repair muscle tissue. If you cut too many calories without prioritizing protein, your body may break down muscle for energy instead of fat. Aim for high-quality protein sources like chicken, fish, eggs, and plant-based proteins like beans and tofu.
Cardio burns calories, but too much of it—without strength training—can lead to muscle loss. Strength training is essential to preserve and build muscle mass. A balance of resistance training and moderate cardio is key for fat loss without sacrificing muscle.
Drastically cutting calories forces your body into survival mode, which means it will break down muscle for energy. Instead of extreme dieting, aim for a moderate caloric deficit of about 300–500 calories per day to promote fat loss while keeping muscle intact.
Poor sleep increases cortisol (a stress hormone), which can contribute to muscle loss. Sleep is when your body recovers, repairs, and builds muscle. Aim for at least 7–9 hours of quality sleep each night to support muscle retention and overall health.
Overtraining and not allowing muscles to recover can lead to muscle breakdown. Muscles need rest to repair and grow stronger. Incorporate rest days and active recovery, like stretching or light movement, to keep muscles healthy.
Many people fear fats when trying to lose weight, but healthy fats support hormone production, including testosterone, which plays a role in muscle maintenance. Include sources like avocados, nuts, seeds, and olive oil in your diet.
After a workout, your muscles need nutrients to recover and grow. Skipping a post-workout meal or snack can slow down muscle repair. Aim for a mix of protein and carbs within 30–60 minutes after exercise to refuel your body.
Dehydration can impair muscle function and recovery. Muscles are about 75% water, and not drinking enough can lead to muscle breakdown. Stay hydrated throughout the day to support muscle health and overall performance.
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