It is Normal to Lose Muscle on a Typical Weight Loss Program – Learn How to Prevent It

71WXWXVWrnL._SL1500_It is normal to lose muscle and fat when following a cardio only exercise program while dieting.  An eight-week study compared the results of three groups: the first restricted calories and strength trained the second restricted calories and did cardio, and the third just restricted calories. All three groups lost roughly the same amount of fat, but the cardio and diet-only groups lost twice as much muscle as the strength-training group.

Another study compared diet and strength training vs diet and cardio training. The 12-week study found that the cardio group lost more weight, than the strength training group (32 pounds vs 28 pounds), but the strength training group had lost a lot less lean muscle mass. The type of weight you lose is more important than the amount of weight you lose.

Lean muscle mass can account for up to 30% of the weight lost while following an ill-advised diet and exercise program. Performing cardio training, while in a caloric deficit, will make you a smaller, weaker version of your former self and the loss in muscle mass will reduce your metabolic rate causing a fat loss plateau.

Q10

Cardio training is the most effective at promoting weight loss, but strength training is the most effective at promoting fat loss. This is because strength training promotes the retention of muscle while in a caloric deficit, which is critical to improving your body composition and preventing a fat loss plateaus.

Discipline pushes us, motivation pulls us, but intentional habits keep us moving towards our goals. Best wishes and Best Health!

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Book Introduction

 The Fat Loss Habit: Creating Routines that Make Willpower and Fat Loss Automatic takes a new approach to getting leaner, fitter, and stronger. The program uses high-impact change strategies that make the process of adopting a healthy lifestyle easier. The nutrition and workout program, like the change techniques have all been proven effective, and are all backed by research and scientific studies.

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