How To Insure Lost Weight is Fat, Not Muscle?

I think you a guaranteed to lose a little bit of muscle every time you
try to lose weight, but I have heard that by eating healthy food (with
lots of protein) and by continuing to lift weights and run, you can
cut muscle loss to less than 10% of total weight loss. There was an
article in Muscle and Fitness sometime between 1 and 3 years ago (I've
pretty much been reading Muscle and Fitness every month for as long as
I have been in high school and I really can't remember exactly when
that article was in there, but I definitely remember reading it) and
if I happen to come across it again, I will try and post the main
points of it for you

--
http://weight-lifting-fitness.blogspot.com/
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<cmcnama2.TakeThisOut@nd.edu> wrote in message
>I think you a guaranteed to lose a little bit of muscle every time you
> try to lose weight, but I have heard that by eating healthy food (with
> lots of protein) and by continuing to lift weights and run, you can
> cut muscle loss to less than 10% of total weight loss. ....

Are you saying that you can't gain muscle while losing weight? Maybe I'm
misunderstanding you but I lost about 40 lbs of bodyweight in the last 10
months, but at the same time I think I gained a few pounds of muscle. I was
burning about 5000 calories/week in exercise (weights and cardio) and
clearly on a calorie deficit given the amt of weight I lost. Had I eaten
more I'm sure I'd have gained more muscle but I'm still pretty sure that I
gained some muscle while losing the weight.
 >> Stay informed about: How To Insure Lost Weight is Fat, Not Muscle? 

"Are you saying that you can't gain muscle while losing weight?"

No, thats not what I am saying...I'm just saying that when you lose
weight, some of the weight you lose will have to come from
muscle...That doesn't necessarily mean that you can't also gain muscle
at the same time (and even gain a lot more muscle than you are
losing)...You probably lost a few pounds of muscle while losing that
weight, but you may have gained many more pounds of muscle through
lifting during that time to give you a net gain of muscle
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On Aug 6, 6:15 am, Jack Spungo <greg1....TakeThisOut@gmail.com> wrote:
> I think I've finally got the "calorie thing" down (take in 3500 less
> than you consume over the course of a week and lose 1 pound in that
> time).
>
> But what's to say you wont lose 1 pound of bodyweight (50% fat, 50%
> muscle)?
>
> What should I do to maintain as much musle as possible while losing
> fat? Thanks to all in advance.



Keep working out with free weights of adequate resistance. Unless
you're just genetically predisposed to harbor lotsa fat (like some
Eskimo or Mexican, say), you should be able to maintain muscle mass
and strength. I suppose some muscle cells will get smaller, perhaps,
due to decreased caloric intake in conjunction with increased caloric
expenditure, but if your strength does not fail you (as measured by
progress or, at least, maintenance, on resistance exercises), and you
are losing weight, then you're achieving your ultimate goal.

It's both hard and not that hard...good luck.
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Your body won't begin to break down muscle for energy until you've entered a crash diet, something like 50% of the calories your body needs to operate properly. If you don't take more than three or four hundred calories off of your diet, the weight that you lose will all be water weight and fat. The progress is slower, but it sticks better and looks better when you are done. Moderation is the key. You can find a great guide to fat loss here: http://www.fitresolution.com/guides.html?guideid=17
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