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Dear Editor,
Will I lose muscle as an overall part of losing weight or does dieting spare muscle and get rid of the fat?
Great Question
The best way to
combat lost of muscle is to begin a program of basic weight lifting exercises
using light weights or machines, 3 days each week.
Most women lose a combination of muscle and fat when losing weight. Crash diets produce loss of water and muscle weight. The more you starve to lose weight, the greater your body cannibalizes it's muscles for energy. That's why diets that are too low in calorie are not good.
Starving yourself to lose weight not only shuts down your metabolism, but it also attacks muscle instead of fat.
A moderate diet is always best. Though you will lose some muscle, you
shouldn't lose a significant amount. By adding a light routine of weight
training exercises, you will add more muscles to your body.
The only problem with adding weight training to your routine of
exercises is that you may actually gain weight. In reality, a good diet combine with weight training will trim fat and add good muscle definition to your body. This is how you obtain a fit, athletic look.
The typical bathroom scale will indicate a weight gain or very little weight loss even though your progress is good. Unfortunately, most people,
and especially women, tend to focus on the bathroom scale and
become discourage.
If you're serious about looking fit, we suggest the following:
(1) Plan all your meals - Design your diet plan, limit calorie intake
between 1200 to 1600 for women and 1500 to 2000 for most men.
(2) Walk - brisk pace, 4 or more days per week. 30 minutes or more each session.
(3) Join a health club - Begin a weight training program of
exercises using light weights and enlist the gym trainer to design and supervise an exercise program for you. They do this free if you join their health club.
(4) Get a scale that measure body fat along with total weight. This way you'll know the amount of fat you're losing or gaining without worry about the total weight. These high tech scales use electrical impedance to measure body resistance, then calculates your body fat. They have proven to be very accurate.
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If you need to lose weight, let us design a healthy
eating plan around foods you like. We specialize in diet plans that are
sensible and will help you lose 1 to 2 pounds each week. To get started, click
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