Another Q & A session with a client produced another great blog
topic. The main theme addressed the ability to still gain muscle while
trying to lose bodyfat, and most of all can it be done while on a
calorie deficit. This is a complex question, and my answers might
surprise you. Here we go.

Q: If I am trying to lose weight by lifting weights and dieting, how
does that preserve my muscle if weight lifting breaks down my muscle
and then uses fuel (calories) to repair and increase my muscle mass?

A: Conventional wisdom suggests in order to lose weight you need a
calorie deficit from both nutrition and exercise. This is both true and
not true. A study presented in October 1993 by the American Journal of
Clinical Nutrition demonstrated that subjects can gain quality muscle
mass while losing bodyfat (average weight loss was 35lbs in 90 days)
even on an 800 calorie diet! Anything below 1200 calories is thought to
be extremely detrimental to overall health, and especially to one’s
physique. Yet all the subjects experienced significant muscle gain.
There are other studies that suggest this, so it seems that what we
thought we knew about weight loss and muscle gain has now changed.

Yes, weight lifting breaks down muscle tissue and what you feed your
body during that day will determine how good of a recovery you will
get. Feed it the right nutrients/combinations of foods and you’ll get
optimal gains. If you don’t, well, that’s obvious. Calories are
important, but in my opinion it seems to be more about the “quality” of
nutrients.

Q: Can I still increase my strength while on a calorie deficit?

A: Just because you’re “dieting” or on a calorie deficit doesn’t mean
you can’t increase strength. Anyone can increase strength no matter how
many calories you intake, provided you’re utilizing the appropriate
protocols. Again, if you don’t get in the right nutrients then you
won’t recieve the benefits you’re looking for. However, from my
experience if it’s purely strength you’re looking for I’ve seen both on
myself and clients faster strength results while on an appropriate
calorie surplus.

But to put it simply there are two main question’s that must always be
addressed no matter what the fitness goal. First, is your nutrition
supportive and specific to that goal? Second, are your workout
protocols appropriate to provide the correct stimulus to facilitate
achieving that goal?

Have you taken a good look at those two factors in regards to your fitness goals? If not, good luck achieving your goals!

Next up, Q & A about the importance of tracking your progress.

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