Over the course of time, fat is sometimes gained along with muscle. This is not the usual goal, it is just a by-product of what happens when you take in more energy than you burn while building muscle. It is also now that the goal shifts to fat loss while maintaining existing muscle. This is achievable by making a few adjustments to your current workouts along with your diet.
Reduce your calorie intake. In order to lose fat but maintain muscle, you have to reduce the amount of energy you take in to create a slight deficit. However, you do not want to go overboard as you would if you were really trying to reduce your weight. Reduce your daily energy intake by 250 calories. (cut all sugar, sugary drinks, sports drinks and fruit juices)
Eat a small, balanced meal every two to three hours throughout the day. This will give you sustained energy levels, it will increase your metabolism and it will also ensure that your muscles are getting a constant supply of nutrients. Avoid high fat foods that don’t have any nutrients in them like deep fried foods and foods that are processed and refined.
Choose lean meats, fish, low fat dairy, fruits, vegetables, seeds, nuts, whole grains and beans. Make sure that every meal consists of a balance of protein and carbs. An example of a meal would be salmon with steamed cauliflower and brown rice.
Drink at least eight glasses of water day. Water helps keep you hydrated, flushes toxins from the system, has zero calories and it also helps in metabolism.
Do some cardio. In order to burn fat, you still need to do cardio, but do not do mass amounts of it. Keep it to no more than 30 minutes three times a week at a moderate intensity. Some examples are running, biking, swimming, elliptical training, rowing and stepping.
Continue with your weight training. Since your goal is to burn fat without losing your muscle, do your normal weight training routine. If you want to increase your caloric expenditure, do active recovery in between your sets. For example, instead of standing around, do 60 seconds of rope jumping, step-ups on a bench or hop on a treadmill and jog.
Take the Manna F.A.T. burner with every meal, because this natural product will help to increase your metabolism and your fat burning action while exercising.