Preventing Muscle Loss When Losing Weight
Hi, I’m Ivana Chapman and today I’m going to talk to you about preventing muscle loss when you’re losing weight.
So it’s really important when you lose weight that you maintain your muscle mass because muscle is a very efficient metabolic tissue and it’s going to be burning a lot of calories for you so you want to keep as much of it as you can while you are losing the fat as well. So the three things you need to do are weight train and that means heavy and with good volumes depending on where you’re at with your training, but you need to be weight training consistently. Three or four times a week is pretty much the minimum that you want to be doing and you might want to do more when you’re losing weight.
Number two, you want to make sure that you’re getting plenty of protein. So my general recommendation is one gram per pound of body weight. If you’re losing weight and you’re reducing the calories, you might find that you need to get your protein up even higher to maintain the muscle that you have. So the lower your calories are, the higher you want your protein to be and you’re probably going to be dropping your carbs as a result.
The third thing you want to do in order to maintain your muscle mass while you’re losing weight is reduce the cardio to basically nothing. In fact, what you should be doing instead is high intensity interval training or sprint training, that type of training. So you’re going to maintain your muscle massif you don’t burn it away with steady state cardio so make sure you’re doing the right type of training.
Weight training, high intensity interval training and sprint training and make sure you get your protein up and then you’ll keep all that muscle that you’ve worked so hard for. Hopefully you’ve enjoyed today’s video.
Check out my website, IvanaChapman.com for more fitness and nutrition tips. I’ll see you next time.