The truth about muscle loss during a diet 💪

There is a scheme that I want to make it today.

It shows the percentage of fats against the lost fat -free mass at different levels of calories deficit, depending on whether you are trained in strength or not. (You will find it below.)

It also sheds light on one of the lowest preferred trends that I see in the fitness industry today: Providing comprehensive data without any context.

With ​Glp-1 climbing medications​ Like OzemPIC and Wegovy, I see this appears everywhere:

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

We will enter into it, but extremist data like this is largely unhelpful, and we miss a lot of important differences.

Is strength training useful when you are in these medications or calories in general? Yes.

But if you listen to the general gossip on the Internet (it was not really a really good idea), it makes it look as if the muscles are literally falling from your body with every step you take. This is not only fear, this is not true.

Let’s rejoice:

I would like to break up what is already happening in your body so that we can conduct some real talk about the various differentials concerned.

✅ If you are in calories deficit, you will lose weight

✅ Whenever you lose weight, There is always a degree of loss of meager mass. (Any things other than fats)

✅ Forced strength training and higher protein training can help you maintain more Muscle mass​ While in calories deficit

✅ The higher your deficiency, the greater the bloc of the loss Regardless What you do.

✅ And GLP-1 do not change that-it only helps people to adhere to a greater deficit than they may be otherwise.

So, to summarize, whenever any person lost in an over eternity, some of this came from the meager mass.

The greater the caloric deficit (i.e. the greater your weight), the greater the percentage of this weight of the meager mass. This is completely normal and expected.

Training training and eating higher amounts of protein can help you maintain more meager mass. But you do not move from “loss of all muscles” to “zero muscle loss”. These changes gradesNot everything or nothing.

How much is the difference that training and eating more protein?

I am very happy because you asked!

Here’s the average chart from where we expect weight loss. (Individual results will differ based on genetics, the type of training, diet, etc.)

In general, strength training helps to keep 10-15 % of fat-free body mass.

So, for example, if you lose 10 pounds over a period of 3 months on a deficit of 500 kilos of lion/day, you expected it to be about 2.5 pounds of lean mass if you are not trained, and 1.5 pounds of that of lean mass if you are training (i.e. 1 pounds.)

Why this matters:

I see that many people are frustrated because they feel that they “do not properly.”

Maybe they are not ​Power Training​ yet.

Maybe they did not discover how to hit them Protein targets​.

Maybe they were just trying Stay steady​ with any Part of the process.

They start to hear things like:

“You just lose muscles.”

“You destroy all your progress.”

“You are doing it wrong.”

But in reality? You just make a comparison.

For example, a minor calorie deficit with no strength training may be easier for you than the deficit is much higher through the strength of the added strength.

Or perhaps consciously go consciously in a short calorie deficit for a short period of time, and follow this with the most concentrated muscle building stage to rebuild some of these meager mass. This is another viable strategy.

The important point is: If we are able to overcome the fear of diversification and the exaggerated data, we can conduct an actual discussion about what is the best option for you based on where you are currently.

A real conversation from the coach:

If you have just started and weight loss is your goal, and focus only To stay in A disturbance of calories​ You may be the best step.

This alone can help reduce joint pain, improve energy, and increase confidence.

Then once this is solid? Add strength training.

Then the protein.

Then maybe some walk or Sleep habits​.

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

In fact, most of the people we work with success by building a basis and then adding to it – One usually one time​.

TL; Dr:

• Yes, eating enough protein and weightlifting will help you maintain more muscles.
• More calorie deficit = more muscle loss, even if you do everything “right”.
• But these are degrees, not disasters.
• Focus on what you are He can He does.

Do you want to chat about how to apply this to your plan? Just hit the response and allow me to know.

I got this.

M