There is a chart that I want to show you today.

Shows the percentage of fat vs. Lean mass lost at different levels of calorie deficit, depending on strength training or not. (You will find it below.)

He sheds light on one of my least favorite trends that I see today in the fitness industry: Folding sweeping without any context.

And with ​GLP-1 drug growth​ Like Ozempi and Wegovy, I see that he appears in the whole place:

"If you do not eat enough protein and do not lift weight, you just lose all your muscles."

Let's get into it, but such extreme statements are simply extremely useless and have missed so many important nuances.

Is strength training useful when you are on these drugs or a calorie deficit generally? Yes.

But if you listen to the general talk on the internet (it's never really a good idea), it sounds as if the muscle literally falls from your body with every step. And it's not just fear, but it's just not true.

Let's enlarge:

I want to break down what is actually happening in your body so that we can talk about various compromises.

✅ If you are in a calorie deficit, you will lose weight

✅ Every time you lose weight, There is always a loss of thin mass. (I.e. things other than fat)

✅ Strength training and consuming larger amounts of protein can help maintain a larger number Muscle mass​ being in a caloric deficit

✅ The larger the deficit, the more slim the mass you lose despite everything what you do.

✅ and GLP-1 do not change it-they just help people stick to larger deficits than they could do differently.

To sum up, whenever someone in the history of Forever lost weight, some of them come from a lean mass.

The larger the caloric deficit in which you are (i.e. the sooner you lose weight), the higher the percentage of this weight will come from a non -fat mass. This is completely normal and expected.

Strength training and consuming larger amounts of protein can absolutely help to keep a greater amount of lean mass. But you do not move from "losing all muscles" to "loss of zero muscles". These changes are there gradesNot everything or nothing.

How much difference can it train and eat more protein?

I'm so glad you asked!

Here is a chart that shows on average, in which we expect slimming. (Individual results will vary depending on genetics, type of training, diet, etc.)

In general, strength training helps maintain an additional 10-15% of lean body mass.

For example, if you lost 10 pounds in 3 months on a 500 kcal/day deficit, you can expect about 2.5 pounds of this lean mass, if you did not train, and 1.5 pounds of this lean mass, if you train (i.e. 1 pound of difference.)

Why does it matter:

I see that so many people are discouraged because they feel that they don't "do it well."

Maybe they are not ​strength training​ Already.

Maybe they didn't come up with how to hit Protein goals​.

Maybe they just try stay consistent​ With everyone part of the process.

And they start to hear such things:

"You just lose your muscles."

"You will ruin all your progress."

"You do it wrong."

But in reality? You just compromise.

As an example, perhaps a small caloric deficit without strength training is easier to maintain than a much higher deficit with adding strength training. Sure, it may take longer to see weight loss - but the weight of mass without fat is basically the same in each of these scenarios.

Or maybe you consciously experience a larger caloric deficit for a short time and follow this with a more concentrated phase of muscle building to rebuild part of this thin mass. This is another real strategy.

The point is: if we can cut fear and extremely exaggerated statements, we can conduct an actual discussion about what the best choice for you is based on where you are now.

A real conversation from the trainer:

If you are just starting and weight loss is your goal, focusing Just After staying in A modest calorie deficit​ It can be the best movement.

This itself can help reduce joint pain, improve energy and increase self -confidence.

So when is it solid? Add strength training.

Then protein.

So maybe a little walking or Sleep habits​.

You don't have to do everything, everywhere, at once to succeed.

In fact, most people we work with are successful, building the foundation, and then adding to it - One habit at once​.

TL; DR:

• Yes, eating enough protein and weightlifting will help you keep more muscles.
• Larger calorie deficits = more muscle loss, even if you do everything else "good".
• But these are steps, not disasters.
• Focus on what you Power Down.

Do you want to talk about how to apply it to your plan? Just press the answer and let me know.

You have it.

-Mat