Loss of muscle

JonathonMars

So, I am trying to eat a lot of calories (or more than a lot of people seem to around here) so I don't lose muscle mass. I have no muscle mass to begin with, so I really can't afford to lose any, and I don't want to lose weight too quickly in an unhealthy manner. I do not currently work out, because I'm not really on a short time table to lose weight. I want to lose twenty pounds in 16 weeks. My protein goal is set at 83g, and I eat over that everyday. Does this sound insane?

Drastiic

I would up your protein. Generally to preserve muscle, you want to have at least 1 gram of protein per pound of lean body mass. You can even up that to 1.25 if you have moderate body fat instead of high. Also, start weight lifting to preserve as much lean mass as possible.

warmachinejt

you won't preserve any muscle if you're not lifting, even worse if you're in a deficit.
When we cut we gotta keep lifting just as hard or as hard as we can as when we were adding muscle mass.

JonathonMars

Boo. I have not lifted anything in my entire life.

Yanicka1

I am 4'11'' female and I never eat less then 80 g of protein. So your protein should be higher. As fast as retaining muscle when not lifting, I have no idea

JonathonMars

Well, my goal is just default set to 83. I usually eat 110-170.

shirleygirl910

When you are doing your cardio to lose weight stay within your fat burning heart rate. If you train at a higher rate you will be burning your muscle.

anunknownmouse

Boo. I have not lifted anything in my entire life.

If you're worried about muscle mass... you should start.

JonathonMars

I think I should just. Hire a personal trainer.

Yanicka1

When you are doing your cardio to lose weight stay within your fat burning heart rate. If you train at a higher rate you will be burning your muscle.

What??????

JonathonMars

When you are doing your cardio to lose weight stay within your fat burning heart rate. If you train at a higher rate you will be burning your muscle.

What??????

I know, right?

anunknownmouse

When you are doing your cardio to lose weight stay within your fat burning heart rate. If you train at a higher rate you will be burning your muscle.

What??????

I know, right?

Low intensity fat burning zone is a myth. Ignore that nonsense.

ehs5mw

When you are doing your cardio to lose weight stay within your fat burning heart rate. If you train at a higher rate you will be burning your muscle.

What??????

This is somewhat true, but not quite that simple. Essentially, once your heart rate is higher than your aerobic base, you are no longer burning the "best" fuel mixture of fat:carbs. You are burning carbs and fats either way, but at higher heart rates you are burning less efficiently if your goal is fat loss. However, you lose more weight because you burn more calories. Hope that makes sense.

ehs5mw

When you are doing your cardio to lose weight stay within your fat burning heart rate. If you train at a higher rate you will be burning your muscle.

What??????

I know, right?

Low intensity fat burning zone is a myth. Ignore that nonsense.

Source? I call ignorance or troll on your part. You are not being helpful at all.

anunknownmouse

When you are doing your cardio to lose weight stay within your fat burning heart rate. If you train at a higher rate you will be burning your muscle.

What??????

I know, right?

Low intensity fat burning zone is a myth. Ignore that nonsense.

Source? I call ignorance or troll on your part. You are not being helpful at all.

My apologies, you are correct. During the actual cardio session you may not be burning the best "fuel" as you so aptly put it, but in the long run it makes little difference.

See: http://www.alanaragon.com/myths-under-the-microscope-the-fat-burning-zone-fasted-cardio.html

P.S. Sorry for appearing troll-like, that was not my intention.

ehs5mw

When you are doing your cardio to lose weight stay within your fat burning heart rate. If you train at a higher rate you will be burning your muscle.

What??????

I know, right?

Low intensity fat burning zone is a myth. Ignore that nonsense.

Source? I call ignorance or troll on your part. You are not being helpful at all.

My apologies, you are correct. During the actual cardio session you may not be burning the best "fuel" as you so aptly put it, but in the long run it makes little difference.

See: http://www.alanaragon.com/myths-under-the-microscope-the-fat-burning-zone-fasted-cardio.html

P.S. Sorry for appearing troll-like, that was not my intention.

Thank you for clarifying. Your link provides information that is very helpful. I am not convinced either way, though training at low intensities as part of increasing aerobic base seems beneficial either way, so I'm not sure the zones should simply be ignored.

Edit: Yes, sorry for calling it out like that; I understand your position now. Your reply was just so curt that it was difficult to tell where it was coming from.

paperm313

its not bad weight lifting, you will def begin to like it once you start. But yea, you have to lift to preserve muscle mass, or a tleast engage in other physical activities, like pushups, classes, and stuff. Find what you like best.

Glucocorticoid

Set a modest deficit.
To prevent muscle loss, the three main things are:

1. Eat protein (1g/lb)
2. High tension muscle stimulus
3. Don't go crazy with cardio

ladykate7

There are a lot of body weight exercises you could find by searching online. Its a good place to start if you don't have equipment or a gym membership. But that can only take you so far. If you want more you'll have to change it up and challenge your muscles-- which means lifting weights.

Regardless, what you eat needs to provide the macros & micros that muscle's require for growth. If any of those building blocks in nutrition are missing then your body can't make muscle. (or so says Tom Venuto's BFFM e-book)

In the end this has to be a lifestyle change if you expect the muscle to stay.

May I ask why you want/need to lose 20lbs? Are you looking to hit a specific number to win a contest?
If your goal is about appearance then the scale isn't great for goal setting. Weighing less does not mean you'll look better. A pound of fat takes up more volume than a pound of muscle. Tracking bodyfat % or taking tape measurements give good feedback in addition to weight.

-I've been a toned 155 lbs at size 6, but also a 'puffy' 148 at size 12. I'd rather look awesome in a size 6 dress at 155 pounds with a sleek everything than weigh less and be the size 12 'puffy' version on me. Muscle makes a lot of difference.

JonathonMars

Hmm, good call ladykate7. Honestly, I've never been interested in being muscular. I'm above the normal BMI for my height, and 155 is a good middle ground in the normal BMI for me. I've tried taking measurements, but just feel kind of...stupid. Kind of like when I lift weights.

kimboyle92

I would up your protein. Generally to preserve muscle, you want to have at least 1 gram of protein per pound of lean body mass. You can even up that to 1.25 if you have moderate body fat instead of high. Also, start weight lifting to preserve as much lean mass as possible.

I agree ... up your protein if you want to preserve muscle

PercivalHackworth

higher proteins for preventing breakdown AND have your carbs for avoiding muscle mass loss for energy.

JonathonMars

I'm now eating 138 g of protein and like...300 g of carbs, which sounds crazy to me, but oh well!

mmapags

When you are doing your cardio to lose weight stay within your fat burning heart rate. If you train at a higher rate you will be burning your muscle.

What??????

I know, right?

Low intensity fat burning zone is a myth. Ignore that nonsense.

Source? I call ignorance or troll on your part. You are not being helpful at all.

My apologies, you are correct. During the actual cardio session you may not be burning the best "fuel" as you so aptly put it, but in the long run it makes little difference.

See: http://www.alanaragon.com/myths-under-the-microscope-the-fat-burning-zone-fasted-cardio.html

P.S. Sorry for appearing troll-like, that was not my intention.

Thank you for clarifying. Your link provides information that is very helpful. I am not convinced either way, though training at low intensities as part of increasing aerobic base seems beneficial either way, so I'm not sure the zones should simply be ignored.

Edit: Yes, sorry for calling it out like that; I understand your position now. Your reply was just so curt that it was difficult to tell where it was coming from.

There is additional info on this on Lyle McDonalds website. There is really no benefit to zone training. At lower intensity you are using mostly fat for fuel but you get no EPOC (Excess Post-exercise Oxygen Consumption). When you train in a higher HR zone, you use a mix of glycogen and fat for fuel and you also get the benefit of EPOC for some period of time depending on intensity. Higher intensity, longer period of benefit. I read a comparisons there of low intensity steady state for something like an hour equaled the burn of a lesser time at higher intensity (zone) when EPOC is factored. Low intensity steady state requires more time for the same calorie burn. I think it's an effective tool as a rest day way to get some fat burning but, for me, time is tight so I'll take the higher intensity most of the time.
To the OP, start lifting! Like yesterday. A couple of good beginer programs are Stronglifts 5x5 and Starting Strength. SL 5x5 has a lsick and easy to use iphone app.

Edit to add: You don't burn muscle at higher heart rate zones unless your workout exausts your glycogen stores. This happens at about the 90 minute point give or take depending on the individual. This can also be minimized with proper fueling and mixing in heavy lifting.

delikium

maybe just go swimming 3x a week...

ultimatemike

So, I am trying to eat a lot of calories (or more than a lot of people seem to around here) so I don't lose muscle mass. I have no muscle mass to begin with, so I really can't afford to lose any, and I don't want to lose weight too quickly in an unhealthy manner. I do not currently work out, because I'm not really on a short time table to lose weight. I want to lose twenty pounds in 16 weeks. My protein goal is set at 83g, and I eat over that everyday. Does this sound insane?

If you don't want to lose muscle mass you'll need at least 1g protein/lb of body weight and you'll have to lift weights. If you lose weight just by restricting calories you might be thinner but your body quite likely will look like a saggy bag of crap.

Also 20lbs in 16 weeks isn't slow, especially if you're not severely overweight.

BootCampC

you need to pick things up and put them down!

mmapags

you need to pick things up and put them down!

:laugh: :laugh:

UrbanRunner81

weight lifting really doesn't take much time. It takes me 30 minutes & 4 days a week. It really isn't too much time.

mustgetmuscles1

There is also a period of time (different amount for everyone) for first time lifters where you gain muscle very quickly. If you find a good lifting program and hit it hard right from the beginning you can maximize this one time opportunity. I wish I could go back and do things differently than I did.

Other than this I agree with most of the others.

Eat enough protein.
Start lifting heavy (find a proven program dont make one up on your own) 5x5 will work great but its not the only one out there.
Keep cardio on off days and keep it moderate in length but intense.
Keep Cardio and Weightlifting sessions around an hour.

mmapags

There is also a period of time (different amount for everyone) for first time lifters where you gain muscle very quickly. If you find a good lifting program and hit it hard right from the beginning you can maximize this one time opportunity. I wish I could go back and do things differently than I did.

Other than this I agree with most of the others.

Eat enough protein.
Start lifting heavy (find a proven program dont make one up on your own) 5x5 will work great but its not the only one out there.
Keep cardio on off days and keep it moderate in length but intense.
Keep Cardio and Weightlifting sessions around an hour.

Pretty much sums it up.