04/01/2026
Hereās the honest truth that Iāve lived ā¦
Thereās a way to protect MOST of that muscleā¦
But you will lose SOME!
bet you didnāt think I was gonna say that!š¬š«£
But itās true you will lose muscle, but you donāt have to lose a lot! This is just par for the course with losing weight.
In order to protect as much muscle as possible hereās what I didš
1. SLOW WEIGHT LOSS! I canāt say this enough - half a pound a week is perfectly fine! In the beginning, I lost more quicker, but that was able to be slowed down by getting adequate protein and nutrients. People get excited when they see the scales start to move however, itās whatās coming off of that main number thatās important! I highly recommend getting a scale that can read at body composition so you can monitor how much muscle youāre losing.
2. Lift heavy weights with progressive overload. This is going to help build muscle. Which, letās be honest we all need to do! Especially because it gets harder as we age!
3. Eat adequate protein - right āadequateā what does that mean?! š¤Æ Thatās something Iāve struggled with. For me hitting over 85 g per day preserved quite a bit of muscle for me and hitting more than that up to 110 g helps me build muscle, even if Iām in a slight deficit.- yes I said that a slight deficit! Itās hard to build muscle when youāre in a big deficit. When youāre in a large deficit, you want to focus on preserving!
5. Scale way back on the cardio! When youāre in a calorie deficit and youāre doing excessive amounts of cardio, your body is going to use muscle for energy when it runs out of the calories youāre feeding it! Which means itās going to break down muscle, which means youāre gonna lose muscle! The exact opposite of what we want!
6. If you do a GLP one or two or three the right way, you can definitely preserve muscle and even build! And some of the new medicationās are even better at preserving! Iām excited to see what the future holds here. In my opinion, muscle is the key to health and longevity and possibly the fountain of youth!
What do you think? Drop a comment & let me know!
