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This video includes effective ways to avoid losing muscle and lose fat. What it takes to lose fat To lose fat, you need to consume fewer calories than you burn each day and exercise regularly. Frequent physical activity helps get rid of fat. If you lose weight without exercise, you’re more likely to lose both muscle and fat. While it’s not possible to lose fat on particular areas of your body, you can work on lowering your overall body fat percentage. Go slowly. Losing weight quickly may contribute to muscle loss. It’s best to lose a small amount of weight each week over a longer period. How to maintain muscle To keep the muscle you have while losing fat, you’ll need to strike a balance between limiting yourself and pushing yourself as much as you can. Each person will have different results. Listen to your body, and adjust your workout and eating plan accordingly. Schedule recovery time Give yourself enough time to recover between workouts. This is especially important if you’re eating fewer calories and doing intense workouts. Get plenty of sleep, which helps restore your energy levels. Don’t restrict Avoid any type of eating plan that’s too drastic or restrictive. It will be harder to keep up with long term. Avoid overtraining, and stay away from any workout plan that has the potential to drain you or cause injury. Pushing yourself too hard or fast may result in missing workouts due to fatigue or injury. Remember, rest days are important. Exercise Exercise is another important aspect of maintaining muscle mass. Research from 2018Trusted Source examined the effect of calorie restriction combined with resistance, endurance, or both types of training in older adults with obesity. The researchers found that when individuals followed an eating plan and did some type of exercise, they were able to prevent muscle loss due to calorie restriction. Most of the eating plans consisted of 55 percent carbohydrates, 15 percent protein, and 30 percent fat. More research is needed to determine which type of exercise is most effective in preventing muscle loss. Eat healthy Change up your eating plan to include healthy proteins and fewer unhealthy fat sources. In a 2016 reviewTrusted Source of 20 studies, researchers found older adults retained more lean mass and lost more fat when consuming higher protein diets. Try a supplement Consider taking a supplement, such as chromium picolinate, which is said to have a positive effect on weight loss, hunger, and blood sugar levels. Research from 2018Trusted Source points to the importance of reducing body weight without losing lean body mass. Along with taking chromium picolinate, you can do this by: eating the right amounts of macronutrients, such as proteins, fats, and carbohydrates managing calorie intake doing resistance exercise Before taking any supplement, it’s a good idea to check in with your doctor. Some supplements may negatively interact with certain medications or conditions. Exercise plans Follow a few of these tips to help you exercise smarter to hit your goals. Do cardio To lose fat and gain or maintain muscle mass, do moderate- to high-intensity cardio for at least 150 minutes per week. Example of cardio exercises include: cycling running boxing soccer basketball volleyball Healthy eating To optimize fat loss while maintaining muscle mass, follow a healthy diet that meets your nutritional and energetic needs. Carbohydrates that are ideal to eat after exercise include: fresh fruit sweet potatoes whole wheat pasta dark, leafy vegetables milk oatmeal legumes grains Protein options for gaining lean muscle include: lean meats, such as turkey and chicken seafood nuts eggs low fat dairy products beans quinoa buckwheat brown rice protein shakes You can also include healthy fats in your postworkout meals, including: avocado nuts nut butters chia seeds trail mix dark chocolate whole eggs olive and avocado oil fatty fish cheese Disclaimer: This video is for general informational purposes only. The content presented is based on the creator's knowledge and research at the time of production. However, the information provided may become outdated or subject to change. Viewers are encouraged to supplement this material with additional sources and consult experts in the relevant field for the most current and accurate information. The creator of this video is not liable for any loss or damage arising from the use of the information presented in this video. This content seen, heard or read should NOT be used as medical advice. No doctor - patient relationship is formed. Use of information on this video or channel are to be used at the users own risk. This information does NOT substitute medical advice, diagnosis or treatment. Please seek professional medical advice, diagnosis or treatment for any medical concerns big or small, please do not delay seeking such help based on content of this video or channel, thank you.

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Custom keto diet plan review - Review of The Custom Keto Diet Plan by Rachel Roberts The Custom Keto Diet Plan by Rachel Roberts is an 8-week customised keto-based diet plan that is designed to help users achieve their weight loss goals. ✅ WebSite + DISCOUNT 👉: https://bit.ly/CustomKetoDiet-Discount-Code ✅ WebSite + DISCOUNT 👉: https://bit.ly/CustomKetoDiet-Discount-Code Custom Keto Diet Plan Honest Review ! Does Custom Keto Diet Work ? Custom Keto Diet System Reviews WHAT IS DIET CUSTOM KETO? The diet Keto is a diet that has become popular in recent times It depends on the principle of ketosis ie using fat reserves of the body to create energy that we can use for our day-to-day activities The diet achieves this by totally cutting consumption of carbohydrates so that the body is forced to resort to its fat reserves as fuel Well the Keto genic Diet seems legal and sophisticated but it can be a little difficult to implement for beginners. Custom Keto Diet Works ? Yes it works this program of weight loss Custom Keto Diet it has been helping thousands of people to lose weight very significantly and best of all is that you don’t need to stop eating what you like or something like that with this Custom Keto Diet program you’ll better also your high health esteem and be able to wear the clothes that were not fitting you. Custom Keto Diet Warranty ? The warranty related to the Custom Keto Diet slimming program is very significant because they believe so much that you will achieve weight loss in a healthy and totally natural quick way that are giving 60 days warranty to all people who are with some kind of fear or something so it passes total confidence that the Diet Custom Keto works. Custom Keto Diet Access ? Very important you know that access to the Custom Keto Diet program you will receive by email after confirmation of your vacancy they free access at the same time if it is by credit card have many people thinking they will receive the Diet Custom Keto program at home by book more is not how it works you receive by email. Custom Keto Diet Official Site ? This slimming program Custom Keto Diet it is only passed to people by the official website of the representatives or whatever has guarantee that you will manage to lose weight even after the whole Custom Keto Diet process take great care by the fact of the representatives It’s hitting a lot of people they’ve been suffering from a lot of forgery. Diet Custom Keto Really Lose Weight ? Yes with this slimming program Custom Keto Diet had many people who really changed their lives getting all the energy they didn’t have Before Custom Keto Diet I have your healthiest life some claim that now feels like another person and that it was worth every penny invested in the Custom Keto Diet program that is loving the results. #customketodiet #customketodietreview #ketodiet Custom Keto Diet Plan Honest Review ! Does Custom Keto Diet Work ? Custom Keto Diet System Reviews Custom Keto Diet Plan Honest Review ! Does Custom Keto Diet Work ? Custom Keto Diet System Reviews Custom Keto Diet Plan Honest Review ! Does Custom Keto Diet Work ? Custom Keto Diet System Reviews Ignore these tags: custom keto diet,custom keto diet reviews,custom keto diet review,custom keto diet plan,custom keto diet plan review,keto diet foods,what is the keto diet,keto diet meal plan,what to eat on keto diet,keto diet recipes,keto diet for beginners,keto diet food list,how to start keto diet,free keto diet plan,keto diet explained,keto diet what to eat,what can you eat on a keto diet,keto diet plan for beginners,custom keto diet plan reviews,keto diet,keto Custom keto diet plan review - Review of The Custom Keto Diet Plan by Rachel Roberts Custom keto diet plan review - Review of The Custom Keto Diet Plan by Rachel Roberts Custom keto diet plan review - Review of The Custom Keto Diet Plan by Rachel Roberts

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Try SunWarrior's Plant-Based, Keto-Friendly Protein Blend (Today's Sponsor): http://bit.ly/ThomasSunWarrior This video does contain a paid partnership with a brand that helps to support this channel. It is because of brands like this that we are able to provide the content that we do for free. Please check out the new workout channel, Garage Built Life, here: https://www.youtube.com/channel/UCQPQImPsw74KhO0Zy2-leyA/videos Please Subscribe to my Email Newsletter Here: https://www.thomasdelauer.com/life-optimization-tactics/ Follow More of My Daily Life on Instagram: http://www.Instagram.com/ThomasDeLauer References https://pubmed.ncbi.nlm.nih.gov/17384344/ https://pubmed.ncbi.nlm.nih.gov/16441942/ https://pubmed.ncbi.nlm.nih.gov/17162326/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4042564/ https://pubmed.ncbi.nlm.nih.gov/24607306/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6213178/ https://pubmed.ncbi.nlm.nih.gov/14600563/ https://pubmed.ncbi.nlm.nih.gov/21118604/ https://faseb.onlinelibrary.wiley.com/doi/full/10.1096/fasebj.24.1_supplement.939.12 https://academic.oup.com/ajcn/article/87/5/1558S/4650426 https://www.sciencedirect.com/science/article/abs/pii/S0939475309000660?casa_token=NHKkXZqtbpoAAAAA:o9EIlsN3olsZUVsW3p8d3Gm4bBUQHPYr1O0J1E2WQJ_Cj39Wm6FVw65k3U4ebg4PcaEbe5Z0Zg https://pubmed.ncbi.nlm.nih.gov/25772196/ https://pubmed.ncbi.nlm.nih.gov/21139125/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5877547/ Timestamps ⏱ 0:00 - Intro to Vegetarian Keto 0:27 - Mediterranean Principle – Monounsaturated Fat 2:22 - Non-Starchy and Leafy Vegetables 3:57 - Protein 6:32 - Vitamin B12 9:00 - Vitamin D3 9:31 - Creatine 10:47 - Omega-3s 11:34 - Thiamine (B1) 12:20 - Overconsumption of Nuts

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