Muscle Loss During Weight Loss

[LindaM]

I lost about 19% of my body weight (intentionally) between April 2004 - August 2004. Since then I've increased my daily calories so that I'm no longer losing weight. During the weight loss period I concentrated on longer endurance work (~1 hr) at UT1 and UT2 paces. My best performance for a 5K had dropped about 12% by August. (I haven't tested recently, still doing the longer workouts.) How much performance and muscle can I expect to retrieve, if I now do less endurance work and increase shorter high intensity workouts? <br><br>I'm 49.

[[old] Cran]

Well done on the weight loss.<br><br>If you want to lose weight without losing muscle take CLA (Conjugated Linoleic Acid). Bit late now as you already lost the weight, but I think it's probably also usefull when maintaining or increasing weight to help keep/build muscle/strength without adding fat.<br><br>Not sure why tyour 5K time would have got slower, when I was doing lots of endurance sessions to lose weight my 5K kept getting faster. But I did do 2-3 hard sessions a week as well as all the long steady stuff, did you do any flat out 30mins/60mins/5k etc. or did you just do long slow stuff al the time?<br><br>I would expect you to get back all of your performance and muscle, plus more. If anything once you get back on form you should go faster than before because you now have less weight.<br><br>Still do some endurance sessions, don't try and do every session flat out. It won't take long to get back to where you were, so stick at it.

[[old] Rocket Roy]

Where would you find this CLA Cran?

[[old] Godfried]

<!--QuoteBegin-Rocket Roy+Dec 24 2004, 09:09 PM--></div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'><span class='genmed'><b>QUOTE</b></span> (Rocket Roy @ Dec 24 2004, 09:09 PM)</td></tr><tr><td class='quote'><!--QuoteEBegin-->Where would you find this CLA Cran?<!--QuoteEnd--> </td></tr></table><br>see <a href='http://www.mercola.com/beef/cla.htm#' target='_blank'>here to read</a> or <a href='http://www.health-n-energy.com/cla.htm' target='_blank'>here to order</a>

[[old] Cran]

science in sport<br><br><a href='http://www.scienceinsport.com' target='_blank'>http://www.scienceinsport.com</a><br><a href='http://www.scienceinsport.com/CLA.htm' target='_blank'>http://www.scienceinsport.com/CLA.htm</a>

[[old] monkey]

Loads cheaper on the zipvit site Roy<br><br><a href='http://www.zipvit.co.uk/cgi-bin/vitcart.cgi?start#A58' target='_blank'>http://www.zipvit.co.uk/cgi-bin/vitcart ... ><br>Might get some myself

[[old] Rocket Roy]

Is it as good as the SIS stuff Brian?

[[old] monkey]

No idea Roy, this is the first time I've heard of it, don't see why not though.

[[old] makesureyoudoitright]

Just eat 1-1.5g of protein per lb bodyweight, and do the same with carbs, restrict fat intake to ~ 50g a day. Follow a mass building programme with your cardio, you will lose fat without losing muscle(may even gain muscle) this way..

[[old] DIESEL]

don't say to eat a lot of protein!! - a lot of people on these forums think that's bad for you - that we've been brainwashed by the meat and dairy industry!!

[[old] cityeast]

I've been brainwashed completely....now hand me that steak knife.

[[old] LOVEBIRD]

HI!, <br><br>thought I'd add some info about CLA and muscle/fat loss with different workouts, I'm a dietitan/rower,<br><br>CLA is great, and it works, in fact after 12 months on a dose of 2 grams a day, a group of men lost 8.7 of their body just by taking it. It's a natural substance - Conjugated Linoleic Acid, it's been proven to build muscle and burn fat (but it's much better at burning fat) it is extracted from full-fat dairy products (It's possible to get 2 grams a day from full fat dairy, unfortunately there would probably be around 8,000 calories). It is one of the major substances that helps calves grow to 500 pound cows. So buy the supplement, I'm also a happy customer, the cheapest place I could find was Bodybuilding.com. Excellent site. <br><br>Also about the interval/HIIT training, if you switch from basically an aerobic/cardio workout, to a strength training workout with the Concept 2 you'll build a lot more muscle and lose a lot more fat. However, you'll have to take more rest days, and you won't get the same lung/heart/blood vessels benefits. <br><br>I imagine that you gain a lot more muscle just a guess depending on your resistance/stroke change you could gain 20-40 more muscle and lose about 20-30 more fat.

[[old] LOVEBIRD]

SORRY!, yes it's me again, woo-hoo, your friendly neighbourhood dietitian forget to mention God's gift to weight loss: read below:<br><br>CALCIUM! This is perhaps the biggest breakthough and biggest surprise in the battle for weight loss, over thirty studies-medical standard (double-blind, placebo controlled, randomized). Calicum, but more importantly dairy products, milk was the most used. Most studies show dramatic weight loss, to give you an example, people who consume 3-4 servings (1 cup per serving) of dairy products weight 60 percent less on average than those who don't. There is more good news, stomach fat is even more reduced. <br><br>It appears to work by limiting the ability of fat cells to grow and make more fat cells, through a newly discovered hormone called calcitrol. The only disadvantage is if you already eat 1,500 mg of calcium a day, and the best results are from dairy products and lower fat dairy products, ie. 1% or .5%. You will lose weight if you take a calcium supplement however not nearly as much. <br><br>Okay, if you don't believe me check out these websites: WebMDHealth, or Men's Health or National Dairy Council. (The National Dairy Council has all the studies). <br><br>One more that works, green tea, that's right, green tea, scientists have discovered a new compound in green tea (black tea doesn't work) called ECCG, it raises the metabolism by 6-7% on average every day if you drink 2 strong (strong) cups a day. For instance my calories eaten are 3,200 calories a day, that's close to 300 calories burned extra just by me drinking green tea. I have it with sweetner, it's an acquired taste. The other great thing about green tea? Has more antioxidants that almost any other food source, it's proven to reduce cancer risk, but it will stain your teeth green just like tea or coffee. And it has no calories! <br><br>Just say moo,<br><br>DOGBONe<br>

[[old] Cran]

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'><span class='genmed'><b>QUOTE</b></span> </td></tr><tr><td class='quote'><!--QuoteEBegin-->but it will stain your teeth green just like tea or coffee<!--QuoteEnd--> </td></tr></table><br>Where do you get your coffee!!!?

[[old] Coach Gus]

<!--QuoteBegin-LOVEBIRD+Jan 13 2005, 11:45 AM--></div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'><span class='genmed'><b>QUOTE</b></span> (LOVEBIRD @ Jan 13 2005, 11:45 AM)</td></tr><tr><td class='quote'><!--QuoteEBegin--> a group of men lost 8.7 of their body just by taking it. <!--QuoteEnd--> </td></tr></table><br> ???? Arm/leg or???<br>