Strategy 4: get lean with protein & leucine. by the second week, after you�ve cut carbs and increased your cardio, the body will start to look for alternatives to body fat for fuel. unfortunately, muscle tissue is often its first source. you can reduce that effect by increasing your regular protein intake by 50g per day.. If your protein intake is too low on a restricted-calorie diet, you'll lose a lot of muscle in addition to any fat you're lucky enough to shed. a high-protein intake will help you preserve lean mass during your dieting phase. choose lean, high-quality proteins like egg whites, poultry, lean red meat, and protein supplements.. After all, the two goals are seemingly contradictory: fat loss is decreasing your body mass, while gaining muscle is doing the opposite. but, as it turns out, it is possible to achieve these goals.
By the end of four weeks, not only did the subjects in the higher-protein group lose more body fat than those in the lower-protein group, but they also managed to gain muscle, despite eating fewer. Whether your primary goal is to lose fat or to gain lean muscle, both will occur simultaneously if you are eating the right diet with the correct portions that consists of high protein, complex carbohydrates, healthy fats, and avoiding sugar.. Follow a weight-loss protocol that helps you lose body fat, not just overall weight. strength-train as you lose weight to gain muscle, creating a lean, taut physique that is strong and healthy. don't worry about creating a masculine appearance, either..
