SCIENCE CORNER: MONUMENTAL FAT LOSS SERIES Post 5 - Empower Fitness
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INTRODUCTION AND VARIOUS DIET TYPES
MECHANISMS FOR FAT LOSS AND MUSCLE PRESERVATION
DIET COMPOSITION AND INCREASING LEAN MUSCLE TISSUE
RANGE OF EFFECTIVE APPROACHES FOR BODY COMPOSITION
>>> PROTEIN, WEIGHT LOSS AND WEIGHT GAIN <<< =================================== PROTEIN, WEIGHT LOSS AND WEIGHT GAIN Today we will be talking about protein and how important it is in various states- when losing weight as a primary objective, and also when aiming to gain weight. Let’s get stuck in 😉 PROTEIN AND WEIGHT LOSS: When we place ourselves into a calorie deficit in order to lose weight, our body will automatically lose weight from both lean muscle tissue and fat mass too. Losing muscle mass is not a good thing, for aesthetic purposes, as well as health and performance purposes too. Aiming to preserve muscle tissue whilst losing weight should be one of our big priorities as a result. In order to do this, we must place our muscles in an environment which ‘tests’ our muscle tissue, leading to the need to adapt, and supporting the process with the building blocks for this to happen. ‘Testing’ the muscles = Resistance training, and/or other forms of intense exercise. This tells your muscle tissue to grow/ adapt. A regular signal to improve. ‘Building Blocks’ = Regular intakes of quality protein. This means consuming complete sources of protein regularly throughout the day to stimulate muscle growth. Nice and simple stuff! Now exactly how much protein to consume really is up for debate. I personally recommend anywhere between 1.2 – 1.8 grams of protein per KG of body mass per day. So for a 100kg person, this would mean between 120 and 180g of protein per day for example. Some studies have used intake much higher than this, 2-4+ g of protein per kg of body weight! To put that into perspective, a 100kg person would have to consume between 200 and 400g of protein PER DAY to reach these levels. That’s some SERIOUS protein. at 4g per kg per day, we need to start considering whether this level of protein intake would potentially be detrimental to health too! But anyway, The range that I recommend encompasses the results from many studies, and seems much more realistic to factor into your day to day lives. We also must take into consideration our current training status too. If you already have a large amount of lean muscle tissue, and you are wishing to lose body fat, and therefore weight too, you’re likely to need higher levels of daily protein intakes per day in order to maintain larger levels of lean muscle tissue. PROTEIN AND WEIGHT GAIN: As we have mentioned, muscular hypertrophy, or muscle gain, requires energy. It’s a very complex process that needs support to progress optimally. Hope that all makes sense!