Maintaining muscle mass is crucial when trying to lose weight. Many people focus solely on cutting calories and increasing cardio in an attempt to shed pounds, but neglecting strength training can actually hinder weight loss efforts.
Muscle tissue is more metabolically active than fat tissue, meaning it burns more calories at rest. The more muscle mass you have, the higher your resting metabolic rate will be. This means that even when you’re not actively working out, your body will continue to burn calories thanks to your muscle mass.
Additionally, strength training helps to preserve lean muscle mass while losing body fat. As you lose weight, it’s important to maintain muscle mass in order to keep your metabolism high and prevent your body from entering “starvation mode.” When the body enters starvation mode, it starts to break down muscle tissue for energy instead of fat, resulting in a decrease in metabolism and a plateau in weight loss.
In a study published in the Journal of the Academy of Nutrition and Dietetics, individuals who engaged in resistance training while dieting lost significantly more fat mass than those who only engaged in aerobic exercise or dieted alone. This is because resistance training not only helps to preserve muscle mass, but it also increases muscle mass, which further boosts metabolism.
To maintain muscle mass while losing weight, it is important to engage in regular strength training exercises such as weightlifting, bodyweight exercises, or resistance band training. Aim for at least two strength training sessions per week and make sure to challenge your muscles by gradually increasing the weight or resistance.
In conclusion, maintaining muscle mass is crucial when trying to lose weight. Not only does it boost metabolism, but it also helps to preserve lean muscle mass while shedding fat. Make sure to include regular strength training exercises in your weight loss routine.
Reference:
- Zelasko, C., (1995), “Exercise for Weight Loss What are the Facts?”, Journal of the Academy of Nutrition and Dietetics. 95 (1414-1417)
- (2015), “Add Strength Training to Your Fitness Plan”, Harvard Health Publishing.
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