The truth about muscle loss during a diet 💪

There is a chart I want to show you today.

It shows the percentage of fat in relation to fat-free mass lost at different levels of calorie deficit, depending whether you are a strength training or not. (You will find it below.)

It also lights up one of my least favorite trends I see today in the fitness industry: Production of clearance statements without any context.

And with ​Climb GLP-1 drugs​ Like Ozempić and vegets, I see this pops up everywhere:

“If you don’t eat enough protein and rise weights, just lose all your muscles.”

We will enter it, but extreme statements like these are only wild do not want and miss so important shades.

Is the strength training useful when you are on these drugs or calorie deficits in general? Yes.

But if you listen to General Chat on the internet (never really good idea) sounds like muscle literally falls off the body with each step. And it’s not just intimidation, that’s not true.

Let’s enlarge:

I want to break what actually happens in your body so we can talk about different halls involved in different computers.

✅ If you are in caloric deficit you will lose weight

✅ Whenever you lose weight, There is always some loss of skinny mass. (Ie other things except fat)

✅ Power training and eating larger amounts of protein can help save more of your muscular mass​ While in caloric deficit

✅ What’s bigger your deficit, slender mass you are inclined to lose whatever of what you are doing.

✅ Both GLP-1 are not changed – they only help people hold more deficit than they could otherwise.

So, when she is reassuring, whenever someone in history has lost weight forever, some of which are a hanging mass.

The higher the caloric deficit you are in progress (ie you lose weight as fast), this is a higher percentage of that weight comes from a skinny mass. This is completely normal and expected.

The strength and eating of the larger amount of protein can absolutely help you save more of your skinny mass. But you don’t go from “losing all muscle” to lose zero muscle. “These changes are degreesNot all or nothing.

How many differences can train and eat more proteins?

So glad you asked!

Here is a chart that appears on average where we expect to lose weight loss. (Individual results will vary based on genetics, types of training, nutrition, etc.)

In general, strength training helps preserve an additional 10-15% thin body mass.

So, for example, if you lost 10 kilograms for 3 months on a 500 kcal deficiency, to be of a slender mass that you have not trained, and 1.5 pounds to be made of skinny mass if you trained (ie.

Why is this question:

I see so many people are discouraged because they feel like it doesn’t “work properly.”

They may not ​Strength training​ Still.

May not come up with how to hit them Protein goals​.

Maybe they’re just trying stay consistent​ with any part of the process.

And start hearing things like:

“You just lose your muscle.”

“You are destroying all progress.”

“Wrong doing it.”

But in reality? You’re just moving with a combination.

As an example, you may be an easy little deficit without any training to keep from much greater deficit with training training. Of course, it may take longer to see a weight loss – but the ratio of a raging mass mass is basically the same in each of these scenarios.

Or maybe knowingly go to a higher calorie deficit for a short time period and follow this with a focused muscle building phase to renew any of the heavy mass. It is another sustainable strategy.

The point is: If we can cut fear for lubricating and wildly overwhelmed statements, we can have a real discussion about what is the best choice for you based on the place where you are not currently.

Actual conversation from coaches:

If you just start and lose weight your goal, focusing only At the stay in Modest calorie deficit​ Maybe it’s the best move.

It can independently help reduce joint pain, improve energy and increase confidence.

Then once it’s solid? Add strength training.

Then the protein.

Then maybe a little walk or Sleeping habits​.

You don’t have to do everything everywhere, all at once to be successful.

In fact, most people we cooperate with finding success by creating the foundation and then added – one habit at a time​.

Tl; Dr:

• Yes, eating enough protein and lifting weights will help you keep more muscles.
• Higher calorie deficiency = more muscle loss, even if you do everything else to “right”.
• But those are degrees, not a disaster.
• Focus on what you can to do.

You want to talk about how to apply it to your plan? Just press the answer and let me know.

You have this.

-Matt