Lose Fat, Not Muscle: The Magic Formula Isn't so Magic After All!

Just when you thought it was safe to hide under the layers, spring has arrived. Many of us are now left captivated by fear as the layers of clothing come off, and the layer of fat doesn't. Sure, you can crash diet and starve yourself to the point where your metabolism slows to a near halt, or you can lose weight in a way that will last. Keep in mind that under that layer of winter fat is muscle and you don't want to lose that. Muscle is vital to our health and as a bonus, it's very existence boosts our metabolism. The last thing you want to do to lose weight in a healthy way is to force your body to get energy from your muscles. The fat is the energy you want to burn and there are some primary ways to change your body into a lean machine that loses fat, not muscle.

First and most importantly, is water. Yes, water. Believe it or not, most of us are water-deficient and that subclinical dehydration leads to chronic fatigue, fuzzy thinking and susceptibility to colds. Water is necessary in order for our bodies to work properly, and that includes metabolizing fat and building muscle. If you're not used to drinking water, take the change slow, but begin to substitute water for other beverages you might drink. Over time, you will appreciate the changes and the increase in energy you will feel, which in turn will allow you to exercise!

The goal of exercise should be to change your ratio of fat to muscle and to train your body to use fat for energy. The secret to losing fat without losing muscle is not to cut out carbohydrates. Your body needs a steady supply of healthy carbs to use as fuel. If you don't provide enough energy in the form of carbs, your body will automatically turn to muscle for fuel and that's the last thing you want. Complex carbohydrates, the whole grains, vegetables and fruits, have fiber that allows your body to control the rate at which is uses the carbs. Instead of the rapid rise in blood sugar levels that occurs with simple carbs like white bread, the fiber in complex carbs slows the absorption and metabolism of the glucose and provides a slower, longer release of energy without the sudden drop that leads to fatigue.

Building muscle mass is vital to burning fat and filling the areas of fat loss with lean toned muscle. Relax, I'm not suggesting you go out and lift weights to the point where you have bulging biceps. You just need overall healthy muscle tone that can burn fat and keep your energy levels high. Combine a good dose of aerobic exercise in a form that you enjoy, be it running or walking. Just keep your heart rate up for at least twenty minutes and try to work up to five days a week. In addition, do some resistance training, which is simply working your muscles to lift a bit more than they normally would. Over time, and with increases in resistance, your muscles will tighten and your fat stores will disappear.