When you are on a weight loss journey, the most scary part is loosing muscles. this not only gives bad appearance but can also give health implications. Let’s understand that why muscle loss happens and what are the ways by which we can save muscles. When you are on a weight loss then your consumption of calories are less than your maintenance calories. In this situation, due to exercise there is muscle breakdown more than protein. If muscles are made of protein, then there is also muscle loss due to lack of protein.
To preserve muscles, we need more calories as compared to preservation of fat. This is the reason that while cutting or weight loss muscle loss is high because body saves energy by giving up muscles. So if you don’t give reasons to intact muscles then muscle loss is obvious.
If we are discussing the problem we will make sure to discuss the solution. These are the 3 ways so as to preserve muscles even in our weight loss journey.
1: WEIGHT TRAINING OR RESISTANCE TRAINING
When we are on a weight loss and does high amount of training then body has to give up on preserving muscles. Weight training or resistance training helps to preserve muscles and cuts down fat. In weight loss, we don’t need to change training program. Over a period of time we just need to either increase weights or increase repetitions or increase number of sets.
2: INCREASE PROTEIN INTAKE
To increase muscles, we must increase protein intake. Generally, one must consume 1.5g/kg to increase their muscles but if you are on a weight loss journey you should consume 2g/kg so as to preserve muscles. If you don’t know the cheapest protein sources in India then you must click the link given below and watch the video.
3: AVOID AGGRESSIVE WEIGHT LOSS
Muscles and aggressive weight loss are enemies. Try not to loose your weight not more than 1% of your body weight. So if you are 70kg then don’t loose more than 700gms because loosing more than this can lead to muscle loss. Make sure to make diet plan containing 200-300 less than your maintenance calories.
Drishti is an avid fitness enthusiast and helped innumerous number of people in reaching their fitness goals. She is here to make a difference to your health and fitness.
Alot thanks &love to fat 2 fit team for better health .
Best advice for poor health people to improve better health……..
(may allah and his almighty alshifa)
Thanks dristi arora.
thanks for the appreciation shahnwaj