Losing weight and gaining muscle - What does the research say?
Weight loss is regarded as a major achievement in today’s society and it definitely is. For bodybuilders, this is even greater news – as long as it is their body fat they lose. Most times, in the pursuit of lowering body fat and weight in general, what we end up losing is muscle!
How Calorie Intake Affects Your Weight Loss and Muscle Gain Goals?
Muscle growth and Weight loss have one thing in common – calorie intake. From our body weight, it is possible to know the amount of calorie that is needed for each person. This is all based on each person’s
BMI. Consuming lesser calorie than your recommended daily intake is one of the steps to losing weight but with a reduction in your calorie intake, there would be a fall in the intracellular relationship your body needs to fuse the new muscle protein flowing around. Marie Spano, a Atlanta-based certified sports dietitian and specialist in muscle strengthening and conditioning said that during dieting, the muscle tissues would most certainly be less sensitive to any protein you may take. So when next you cut your calorie, and increase your provision of amino acids, know that you would just have protein flowing through your bloodstream, having no effect on your muscle growth.
Muscle is a key factor to determine the metabolic rate of one’s body and this depends on how many calories you can consume. A research was done on how reducing calorie consumption affected people and the way they handled their weight loss. There are numerous reasons why it would be so impossible to gain muscle while losing weight but there have been scientifically proven methods that works fine for this for this goal.
• Consume More Protein
According to a study conducted in 2016 and published in The American Journal of Clinical Nutrition. Some men were grouped into two. The first group were following a program that included low-calorie diet, high in protein for four weeks accompanied by exercise. The second group followed a program diet with the same amount of calorie as the first group but with lesser protein content. The first group, after four weeks, lost 10.6 pounds of fat and gained 3 pounds of lean muscle while the second group lost only 7.7 pounds of fat and gained even lesser than a quarter of a pound of muscle.
• Make Your Weight Loss Steady
It is a scientific fact that losing weight as quickly as possible would not only result in losing fat, it would also muscle loss. An obesity study showed that when people were fed with ridiculously low-calorie diet, about 18 percent of their resulting weight loss came from muscle. But when they were put on a moderate low-calorie diet, the percentage of muscle loss reduced to 7.7 percent.
• Never Neglect Your Strength Training
Most people have the mentality that to burn that fat out, then you have to kill yourself with cardio. This is totally wrong. When Harvard carried out a study in 2015 on 10,500 adults, they figured out that those who had been into strength training over 12 years had low abdominal fat but those who dedicated this time to doing cardio exercises had even more abdominal fat.
The following also are great points to note
• Do not overstress your muscles
• Opt for Brief But Interesting Cardio
• Patience is the key here
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