When you decide to go on a diet, the usual goal is to lose body fat and gain muscle tone. Very few wish to burn muscle; however, you must be careful to achieve a balance in your diet to prevent this. A combination of weight training, cardiovascular exercise and a well-rounded diet is the best strategy to burn fat and keep muscle.
Weight Training
Weight training is the most important exercise if you want to retain lean muscle mass. Try compound exercises that work multiple muscle groups at the same time. You can also choose a circuit training program which works all major muscles in your upper and lower body, as well as your core. According to MayoClinic.com, just two to three 30-minute workouts per week can yield significant strength improvement.
High-intensity Interval Training
If you want to lose the body fat that covers up your muscles, high intensity interval training is one of the best methods. By maxing out your heart rate for a couple of minutes, then sharply dropping it allows your body to burn a large amount of calories in a short time period. Try sprinting the straight area of a high school track then walk the curves. Or you can use a pre-programmed interval training workout on an elliptical trainer to alternate intensity levels in multiple intervals. Aim for at least 30 minutes of interval training per session.
Avoid Long Cardio Sessions
If your goal is to maintain your muscle mass while burning fat, avoid long endurance workouts. If you engage in a cardio session that exceeds one hour, your body may tap into protein stores from your muscles, to fuel the workout. Those who bicycle for several miles over a few hours, or those who run marathons are most at risk, since your body may run low on glycogen toward the end of your workout.
Diet
Certain exercises may be the main culprit in losing muscle, but your diet also plays a role in your ability to burn body fat. You need about 1 g of protein daily for every pound of body weight and should be included in five or six meals daily. This helps repair and rebuild muscles after a workout. Do not ingest too few carbs. This method is often used for fat loss, but you can still lose muscle if your carb intake is insufficient.
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