Although the idea that you can prevent muscle loss in a weight loss program by regular weight training has become a standard recommendation in the health and fitness sciences, it's always comforting to see some scientific evidence that it does indeed work this way. To make it clearer, when you go on a diet or weight loss program that does not include weight training, you would normally lose a certain quantity of muscle as well as fat. You don't want this because muscle is important to strength and balance and for maintaining metabolism, especially as you age.
In addition to weight training, a common recommendation is to increase protein intake, which is supposed to help maintain muscle mass and increase satiety.
In this new study from Purdue University, Indiana, 16 older women completed a 16-week controlled diet study in which half did resistance training three times a week and half did no exercise training. All women consumed 0.46 grams/pound body weight of protein (1 g/kg), which is just a little more than recommended dietary requirements.
RESULTS. The strength training group lost slightly more fat than the sedentary group but they lost negligible muscle, whereas the sedentary group lost a significant amount of muscle. Also, protein metabolism did not change between the two groups, suggesting that protein was adequate for the weight training group and that large increases in dietary protein are probably not necessary in weight loss programs with weight training workouts.
You can probably see that you need to be patient if you are following this type of weight loss program. Weight loss will be gradual in the early weeks because you are stabilizing muscle mass (called fat-free mass). Ultimately, this muscle maintenance -- it may gradually increase -- can only be as asset in the longer term because it helps you to burn calories and to exercise more efficiently.
Campbell WW, Haub MD, Wolfe RR, Ferrando AA, Sullivan DH, Apolzan JW, Iglay HB. Resistance Training Preserves Fat-free Mass Without Impacting Changes in Protein Metabolism After Weight Loss in Older Women. Obesity, 2009 Feb 26.
The study is interesting, but you can only hope that, since this results in long term weight loss, people will recognize the importance of keeping muscle.
Yes, it’s sometimes a ‘hard sell’ because weight losers want immediate results; they don’t really understand the longer-term approach that hangs onto muscle and loses fat gradually.
This is very interesting to me because I have been trying to get my body fat percentage down with little success. Everytime I lose a few pounds, it’s been an equal loss of fat and muscle. I’ve been increasing the intensity and length of my strength routine, so hopefully I’ll see a difference when I get evaluated later today.
I used to think I’ll develop big macho looking muscles from weight training. I read an article on http://www.female-workout.com/female-workout/4-myths-that-keep-women-from-weight-training. I could say I’m one of the women who think that way. I might try doing this weight lifting.
Thank you so much for your help!
Your advice is great!
I think a lot of people underestimate how important weight training is. You give such great information! Thanks!