What are the consequences of losing weight without exercise? In a brand new research study, we can see what happens when one loses a lot of weight without maintaining lean muscle mass. ►Subscribe To Join The Community https://www.youtube.com/subscription_center?add_user=shockingfit
First off, special thanks to Brad Schoenfeld and Lyle McDonald for pointing out this new research.
Now, as you’ve probably heard, most people say weight loss is simple.
All you have to do is eat less and move more. While that’s partially true, there’s a right and a wrong way to lose weight.
Now, let’s make something clear. Often people will confuse overall weight loss with fat loss. And these two are by no means the same thing.
I know, it feels great to see the scale weight go down, but if you’re interested in health improvements and a great looking body you have to focus on improving your body composition.
In the real world, this means less fat mass and more muscle mass.
And if we look at what most people are doing following fat diets they end up losing both fat mass and muscle mass which very often leads to weight regain.
Sadly, that’s what happens to most people. They end up losing and re-gaining the same 10-15 lbs every year.
And every time they regain the weight back the gain a bit more.
To be fair, most popular ways to lose weight are terrible. For the vast majority of the general population, weight loss means very restrictive diets, juice cleanses, detoxes, very little to no exercise, low protein intake and all kinds of nonsense.
One big part of this is that people fall for BS marketing and keeping look for a magic pill solution and a shortcut. And it’s rare to see someone commit to a real lifestyle change.
Anyways, without going too much into a rant, I got a study that I wanted to share with you guys that presented a new hypothesis when it comes to weight regain.
And it seems that the reduction in lean body mass (losing muscle mass) may drive excess fat independently of losing fat mass which we knew from previous research.
Now, going back to the research. I remember Lyle McDonald mentioned a few months ago that in the famous Minnesota study the men didn’t stop gaining fat until they had regained all their LBM.
So not only did someone of them regain the weight they’ve lost but even more. It looks like their bodies not only wanted to gain weight until they regain the lost fat mass but also until they restored the lost lean muscle mass.
In a practical sense, this means we must minimize loss of muscle mass and focus on regaining lost muscle mass as soon as possible after a period of weight loss.
There are three keys to preventing muscle loss and regaining lost muscle mass after a diet are:
– Progressive resistance training
– Sufficient protein intake (0.9 – 1.4 grams per lbs of lean body mass per day of protein)
– Sufficient amount of sleep for recovery. We know from looking at the research that sleep deprivation can promote muscle loss.
Additionally, when it comes to weight loss maintenance after a diet it’s important to recognize other factors that might be beneficial such as:
– Leading An Active Lifestyle
– Social Support
– Education related to nutrition and food
– Dealing with stress in ways that don’t involve food (e.g. meditation, relaxation, taking time off)
– Developing a new self-image of someone who lives a healthy lifestyle
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Dollar Needles 2 by Niklas Ahlstro
Resources and studies mentioned in the video:
http://www.bodyrecomposition.com – Lyle McDonald’s Website
http://www.lookgreatnaked.com – Official site of Brad Schoenfeld