The truth about muscle loss during diet 💪

There is a table that I want to show you today.

It shows the percentage of fat and fat -free mass, which is lost at various calorie deficit levels, depending on whether they are strength training or not. (You will find it below.)

It also illuminates one of my least preferred trends that I see today in the fitness industry: Make bowling statements without a context.

And with the Rising the GLP-1 medication I see this everywhere like Ozempic and Wegovy:

“If you don’t eat enough protein and weights, you only lose all of your muscles.”

We will get involved, but extreme statements like this are just not very helpful and miss so much of the important nuance.

Is strength training useful if you have these medication or a calorie deficit in general? Yes.

But when you hear the general chatter on the Internet (never really a good idea), it sounds like muscles with every step you take, literally fall off your body. And that’s not just afraid, it’s just not true.

Let us zoom:

I want to break down what actually happens in your body so that we can have real speeches about the different compromises.

✅ If you are in a calorie deficit, lose weight

✅ Whenever you lose weight, There is always a certain amount of loss to lean mass. (I.e. things different than fat)

✅ Power training and the food of higher amounts of protein can help you keep more from you Muscle mass During a calorie deficit

✅ The larger your deficit, the more slimmer mass you lose to lose doesn’t matter From what you do.

✅ AND GLP-1S Change the non-Sie only help people stick to larger deficits than they otherwise like.

If someone has decreased in the history of the Forever, part of it came from the lean fair.

The larger the calorie deficit you are (that is, the faster you lose weight), the greater the percentage of this weight of lean mass. This is completely normal and expected.

Strength training and the food of higher amounts of protein can absolutely help you to preserve more from your lean mass. But they don’t go from “all muscles” to “muscles without zero”. These changes are degreeNot all-or-not.

How much difference can the training and food make more protein?

I am so glad that you asked!

Here is a diagram that shows on average from which we expect weight loss. (The individual results vary depending on genetics, training, nutrition, etc.)

In general, strength training helps maintaining an additional 10-15% of the lean body mass.

For example, if you lost £ 10 with a deficit of 500 kcal/day over a deficit of 500 kcal/day, you would expect that about £ 2.5 from the lean mass if you do not train and £ 1.5 come from a slim mass if you train (ie 1 pound difference).

Why does that count:

I see that so many people are discouraged because they feel that they don’t “do it right”.

Maybe not Strength training still.

Maybe they haven’t found out how to meet theirs Protein goals.

Maybe they just try it Stay consistent with any Part of the process.

And you hear things like:

“You just lose muscles.”

“You ruin all your progress.”

“You do it wrong.”

But in reality? You only make a compromise.

A low calorie deficit without strength training, for example, can maintain more easily than a much higher deficit with strength training. Sure, it may take longer for weight loss – the ratio of fat -free and fat mass is essentially the same in each of these scenarios.

Or maybe you deliberately have a larger calorie deficit for a short period of time and follow this with a more focused muscle building phase to rebuild something of this lean mass. This is another sustainable strategy.

The point is: If we can cut the Fear Mongering and wildly exaggerated statements, we can have an actual discussion about what the best choice is for you, based on where you are currently.

Real conversation from a trainer:

When you are just starting and weight loss is your goal to concentrate only With a stay in one Modest calorie deficit Could be the best step.

That alone can help reduce joint pain, improve energy and strengthen trust.

Then is that solid? Add strength training.

Then protein.

Then maybe go or Sleeping habits.

You don’t have to do everything everywhere to be successful.

In fact, most people we work with find success by building a foundation and then contributing to it – One habit after another.

Tl; DR:

• Yes, eating enough protein and lifting weights helps them keep more muscles.
• Larger calorie deficits = more muscle loss, even if you make everything else “right”.
• However, these are no disasters.
• Concentrate on what you may Do.

Would you like to chat about how you can apply this to your plan? Just hit the answer and let me know.

You have that.

-Frosted