When someone says they want to lose a few kilos, it’s understood they mean a few kilos of fat, not a few kilos of muscle, bone mass, or body water. But when the typical dieter loses those few kilos, barely half of that weight is fat. The other half is, in fact, muscle, bone mass, and body water. Losing weight is not as good as losing fat. If you lose a few kilos of mixed fat mass and lean body mass, your health, appearance, and endurance performance will not improve as much as they will if you lose an equal amount of pure fat. Here are some tips to ensure that any and all weight you lose in pursuit of your ideal racing weight is body fat: 1 = Track your body composition not your weight using a set of body fat scales 2 = Cut calories moderately - The surest way to lose lean body mass along with fat is to cut your daily calorie intake drastically. Keep your deficit no more than 500kcals per day 3 = Eat plenty of protein - Anytime you reduce your daily calorie intake to promote fat loss, you should also increase the percentage of your daily calories that come from protein. This measure will help you preserve muscle and lose only fat. 4 = Strength train - Lifting weights and other forms of strength training will also help you retain muscle during periods of weight loss.
Posted on: Wed, 19 Nov 2014 16:51:03 +0000
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