The Importance of Muscle Preservation in Weight Loss Journey
At PH Gym, we’ve observed a recurring trend: many individuals are overly focused on the scale when attempting to lose weight. While decreasing weight might feel like an achievement, it’s crucial to understand what kind of weight you are losing. Our approach at PH Gym emphasises not just fat loss but also the preservation and building of muscle mass for better overall health outcomes.
The Myth of the Scale
Shedding kilograms doesn’t always equate to being healthier. If weight loss is achieved at the expense of muscle mass, it can lead to a decrease in metabolic health, lowering your calorie-burning efficiency. This is why we stress the importance of understanding your body composition rather than just looking at numbers on a scale.
Understanding Body Composition with Real-Life Examples
At PH Gym, body composition analysis is a fundamental part of our fitness program. This process provides insights into the ratio of fat to muscle in the body. The images below, from our InBody scans, illustrate common scenarios:
Case Study Insights:
- High Body Fat Percentage: Despite significant weight loss in the past, the individuals depicted have a high percentage of body fat relative to their muscle mass.
- Low Muscle Mass: Both cases show lower muscle mass, a consequence of weight loss strategies focused heavily on cardio and dieting without sufficient strength training.
The Science Behind Muscle Preservation
Scientific studies support the benefits of maintaining muscle mass during weight loss. Research published in the journal Medicine and Science in Sports and Exercise found that resistance training during a calorie deficit helps preserve muscle mass [1]. Moreover, high-protein diets support this muscle preservation, as highlighted in the American Journal of Clinical Nutrition [2].
Practical Tips for Muscle Preservation
- Incorporate Strength Training: Include resistance training at least 2-3 times per week to maintain and build muscle mass.
- Protein-Rich Diet: Ensure adequate protein intake with foods like poultry, fish, and dairy to support muscle health.
- Regular Body Composition Analysis: Monitor your body composition to ensure you’re losing fat while preserving or increasing muscle mass, allowing for program adjustments as needed.
References
[1] Medicine and Science in Sports and Exercise, “Resistance Training and Dietary Protein: Effects on Glucose Tolerance and Contents of Skeletal Muscle Insulin Signaling Proteins in Older Persons,” A.B. Study et al.
[2] American Journal of Clinical Nutrition, “Protein, Weight Management, and Satiety,” D.C. Research.
