Monday, January 20, 2025

A Study Tells You How to Lose Weight and Gain Muscle (Health and Fitness)

Weight loss and muscle gain are important and common goals for those who workout. I have a fitness trainers license and hope to do more in the future so I'm staying on top of the current literature. Recently I'm thinking of the best ways to gain muscle and reduce fat. The following study indicates that diet-induced weight loss, relatively high protein and a mix of resistance endurance exercises impact weight loss and muscle gain.

If you’re looking for some help setting up a diet plan, coaching, virtual fitness training (physical in San Diego or Escanaba) let me know. Certified in a number of different fitness areas. Sometimes a little guidance goes a long way. Send me a message to the right.

The following is quoted from Preserving Healthy Muscle during Weight Loss

1) compared with persons with normal weight, those with obesity have more muscle mass but poor muscle quality;

2) diet-induced weight loss reduces muscle mass without adversely affecting muscle strength;

3) weight loss improves global physical function, most likely because of reduced fat mass;

4) high protein intake helps preserve lean body and muscle mass during weight loss but does not improve muscle strength and could have adverse effects on metabolic function;

5) both endurance- and resistance-type exercise help preserve muscle mass during weight loss, and resistance-type exercise also improves muscle strength.

Cava E, Yeat NC, Mittendorfer B. Preserving Healthy Muscle during Weight Loss. Adv Nutr. 2017 May 15;8(3):511-519. doi: 10.3945/an.116.014506. PMID: 28507015; PMCID: PMC5421125.

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