Naturally, the body's lean body mass (i.e., bone, muscle) decreases as body weight is reduced. Weight training is the best means to lessen bone and muscle mass decrements while following a calorie-restricted diet to lose bodyfat. As you gain more muscle mass you will discover your metabolic rate will increase, causing more caloric expenditure. This is because muscle is a very metabolically active tissue. Here's the good part: in order to preserve or even gain muscle mass, you'll need to eat more food. Think about it. As you gain more muscle you will lose more bodyfat. In order to gain more muscle, you'll need to eat more food (particularly protein). Thus, to get leaner (read: lose bodyfat) you need to eat more food. How great is that? You can eat more food to lose bodyfat!
Eating plenty of dairy products (e.g., cheese, yogurt, milk, etc.) which contain plenty of protein as well as calcium. Muscle and bone relies on calcium for optimal function and health. For example, muscle tissue needs calcium to contract. Bone needs calcium to rebuild and maintain its density. If you don't like dairy, be sure to eat other foods rich in protein, calcium and vitamin D (e.g., spinach, kale, soy, beans, nuts, etc.). Complete protein foods (contain all the essential amino acids) include meat, poultry, fish, and eggs. If you like to eat rice, mix it with beans to make the combination a complete protein source. Other combinations include peanut butter on wheat bread and tofu with vegetables and rice.
Brian Danley, CFT
"Motivation is what gets you started. Habit is what keeps you going."
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I'm a personal trainer who loves to help others fulfill their health and fitness goals. I consider myself a bodybuilder in that I live the lifestyle of eating healthy food, working out regularly, and sculpting my body.