6 Common Mistakes We Make That Make Us Lose Muscle And Not Fat

By Chandrama Deshmukh

In our journey with weight loss, we often hit one crucial obstacle. We end up losing muscle mass instead of body weight, and that might leave us demotivated to continue working out. If you are working out and think your butt looks leaner but your tummy flab remains consistent, you’re doing something wrong. And we want to help you make this wrong right. Working out right is an art, and we’re here to help you figure out the best way to save your muscle fat while shedding all the unwanted weight!

Step one is for you to identify why you want to lose weight. It’s important to have a clear goal. You should visualize how you want your body to look and why you are unhappy with your body as it is now. Knowing why you want to lose weight and where you want to lose weight helps you pick the best diet and workout.

So, are you unhappy with the way your body groans while climbing a steep flight of steps? Do you want to look better? Do you want your body to feel healthier with lowered cholesterol? Maybe you have a wedding to attend and you want to look stunning in the saree you bought yourself. Whatever your reasons may be, it’s important to identify them first and then tailor your fitness goals accordingly.


Your body can sometimes frustrate you by slowing down its metabolism and preserving all the fat that’s built up over the years. Hence, we’re going to enlighten you with a list of 6 common weight loss mistakes that we make, which lead to a loss of muscle and not our archenemy fat!

1. Cutting Calories Too Much


In our quest to lose weight fast, we end up starving ourselves and getting on extreme diets and workouts. Nobody likes immediate change, and neither does your body. It will rebel against you. Losing calories fast can affect your muscles and cause immediate muscle breakdown, which is unhealthy for you (1). Your body needs at least 1,200 calories each day, so you must ensure you have a well-balanced diet that nourishes your body. So, cut down your calories slowly so that your body doesn’t go into instant shock.

2. Your Protein Intake Is Too Low


Any workout or weight loss diet always talks about high protein intake. Protein plays a key role in building and repairing your muscles. Nourishing your body with a protein-rich diet speeds up your metabolism and helps you lose body fat. Hence, add more chicken, fish, seafood, dal, and eggs to your diet. Protein shakes are a great way to restore muscle fat too, and they make your weight training more efficient as well.

3. Too Much Of A Cardio Workout


It’s always fun to hit the treadmill, but is too much of cardio a good thing? Overdoing the exercise routine can sometimes do more harm than good. Hence, listen to your body. Exercising right with the correct technique is important. In excess, cardio can end up consuming muscle instead of body fat, and even worse, can also cause muscle tears if you’re not careful enough. Ergo, consult with your gym trainer about the best workout routine for your body.

4. No Weight Training


We understand that working out with weights can get intimidating. When you watch body-builders lift 20 kilos with ease, it overwhelms you. However, do understand that they do what they do because they’ve ruthlessly worked at their bodies and muscle strength. In order for you to build any kind of muscle, you have to start by lifting weights. That being said, never lift weights suddenly without consulting your trainer. It can cause muscle duress and muscle strain. Allow your body to grow stronger with time. Start by lifting small weights and watch your muscle strength grow.

5. Staying Hungry After A Workout


It’s important to reward your body after a good workout. In the adrenaline rush of a good exercise routine, we forget to thank our body for cooperating with us. Therefore, drink a lot of water, protein smoothies, and flood your body with healthy fruits after a good workout (2). Your body will enjoy the nourishment!

6. Poor Sleep


Insomnia is a serious concern. It’s important that you sleep well and maintain a healthy, 8-hour sleep routine every night. When your body sleeps, it heals itself from all the damage you’ve inflicted whilst awake. Inadequate sleep, on the other hand, can lead to weight gain, irritation, and depression. So, track your sleep cycle and cut out any distractions like cell phones that can interrupt your sleep.

We care about you and your health. Hence, follow these 6 cardinal tips and enjoy the benefits of a healthy body that retains muscle sans the pesky fat. Remember – it’s simply a matter of exercising with the right technique, eating organic food, and sleeping right!

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