Seeing the scale go down is a nice feeling when you’re “dieting” but if the weight you are losing is lean muscle it will only pose huge problems for you in the future! Muscle weighs twice as much as fat, so if you are dropping weight quite rapidly and not consuming enough protein in your daily diet you are losing valuable muscle! I have been saying this for years – do not just do cardio exercise, but lift weights too! Stimulating and “tearing” your muscle fibers down during resistance training is only part of the equation. You must ingest amino acids (which are in your proteins) to rebuild and recover from those intense workouts!

Lots of cardio exercise without proper protein intake will only result in one thing – weight loss. That weight loss will be some fat of course, some water weight as well but most importantly lean muscle loss. The goal is to lose as much body fat as possible while retaining lean tissue (muscle). I don’t care who you are, nobody wants to purposely lose muscle from their body. The more muscle you have, the more fat you lose. Having more muscle on your frame allows us to eat more food as well because it takes more energy to sustain that muscle.

I’m sure you’ve heard of the “yo-yo dieting” phenomenon? Losing a lot of weight (muscle included) and then finishing your diet only to start eating like you did before your diet will lead to a rebound of rapid weight gain! The difference is this time it will be ALL fat gain and lots more where that came from. Remember I said losing muscle will only pose huge problems in the future? Losing the muscle during your “weight loss” catches up to you because now you have less muscle to combat the fat you had. Fat cells merely shrink when you “lose” so when they begin to get bigger from eating more, you are not packing around the muscle mass you once had to burn more calories. This in turn will make you even fatter than before you started to lose your weight!

How can you stop this from happening? First thing is to change your thinking. Concentrate on losing “fat” NOT just “weight.” Muscle weight is the most important thing you can try and maintain while dropping down on the scale. Psychologically this will be harder because when you do look at the scale it may not go down much. This is why taking measurements is more important than a weigh scale.

Along with taking measurements and using your mirror image to chart your progress it is crucial to maintain a high protein diet everyday to hold on to muscle. Even if the majority of your exercise is of the cardio type, you must remember to not let your body go too long without protein. You want to stay in what is called an “Anabolic state.” (muscle building/muscle sparing). This will enhance your chances of success. Allowing your body to go into a “Catabolic state” (muscle wasting) is a huge mistake that many make.

This is a rather easy thing to avoid. Simply make sure you are ingesting a protein source every 3-4 hours max throughout the day – everyday. Do not forget about the night time either!  You want to remain in that same anabolic state while you sleep as that is when you recover and/or grow. Drinking a slow release protein containing Casein before bed helps this state to be in effect for up to 8 hours. High protein and very low to no carbohydrates is the key. Breakfast needs a high protein source a well. The word Breakfast means to “break the fast” which makes sense, but what I am saying is DO NOT fast over night!

Any questions regarding this or anything else fitness related please email Darren at askgymjunky@gmail.com Good luck with your training!

About my writing: My writing style is my own and to let my reader’s know ahead of time – I say it like it is! My intention is not to offend, but inform. I welcome any questions or even comments YOU the reader has. If for some reason, I do not know the answer, I will find it for you! Please email your questions to:

askgymjunky@gmail.com

I look forward to working with MuscleSport Online Magazine as it is the best online magazine! – Darren Sorensen

My personalized training programs are: $45 US. Personalized eating plans are: $250 US (for 3 months support, included).

I am a big fan of MuscleSport Mag and was surprised they added an advice column. I was also quite happy because I like asking questions and hate asking people I know in my local gym. I don’t want them to know I don’t know what I am doing or to make them think they are know-it-alls. Most information I get now from different sources tends to conflict with each other anyway. I thought I’d try and ask you your opinion on something I’m thinking about taking. How safe are fat burners? I want to lose about 35 pounds and don’t know what to look for and heard that if I want to lose weight I’ll need one. Can you help me out?

Thanks,

Brian Pratt

New Jersey

Dear Brian,

Thanks for emailing me your question! I am a huge fan of MuscleSport Mag myself and enjoy answering questions on their behalf.  “Fat burners” or thermogenics as I’d rather call them do have some use in a weight loss plan. I usually suggest that my clients go “fat-burner free” until they hit a plateau in their weight loss. It saves them money, but more importantly IF they are losing weight without them and it is going well for them, why take something? Once the plateau hits and your weight is not dropping and you become frustrated because you are eating really clean and healthy, exercising like crazy and no fat-loss – it’d be a perfect time to change things up.

A good thermogenic to look for is something that doesn’t just have a load of stimulants like caffeine that make you all shaky and uncomfortable. Try and find one that have ingredients that get your brain involved in the fat loss like L-tyrosine, gingko biloba, St. John’s wort or 5HTP.

I also prefer ones that may contain CLA (omega 6 fatty acid) and even BCAA’s (branched chain amino acids). Ingredients that your body either needs or respond to in the healthiest manner possible. Perhaps look for one with the B12 vitamin which will also give you energy among other benefits. Ephedrine or ephedra added in is not the best idea. Some people still maintain it is the best for fat loss, but I think the possible side effects and road it takes you down isn’t worth the risk!

Please make sure you ask your doctor if anything you take conflicts with any prescriptions you may be currently on as well. Checking with your doctor is always a good idea either way when trying new things, especially if you’re looking to lose 35 pounds.

Taking a good thermogenic may be a good idea after a plateau is reached, but remember 80% of the formula for fat loss is your daily “diet.” You could have the strongest fat burner on OR off the market and if you eat garbage you are wasting your time and money!

Some added tips for weight-loss: Five to six smaller portioned meals throughout the day with a protein source at each meal are the key. Also very important is drinking lots of water. You will not drop fat if you do not drink lots of water! Cardio at “interval” training mode (up and down heart rate) for 20-30 minutes per day will increase your metabolism as well. Don’t forget the weight lifting! Remember, the more muscle you have the more fat you burn! Good luck!

Sincerely,

BIG D

About my writing: My writing style is my own and to let my reader’s know ahead of time – I say it like it is! My intention is not to offend, but inform. I welcome any questions or even comments YOU the reader has. If for some reason, I do not know the answer, I will find it for you! Please email your questions to:

askgymjunky@gmail.com

I look forward to working with MuscleSport Online Magazine as it is the best online magazine! – Darren Sorensen

My personalized training programs are: $45 US. Personalized eating plans are: $250 US (for 3 months support, included).

Answering your questions in an “Ask Gym Junky” way is much easier, as there is a lot of confusion out there in training, eating, supplementation – you name it! Writing has always been my passion, but before that it has been bodybuilding. Lifting weights and being in the fitness industry now for close to 24 years, it is my privilege  to bring both of these passions together and write about what I love doing!

Currently I hold two nutrition diplomas and am multi-certified in personal training since 1989. I have regular clients that seek advice on weight loss or weight gain and write eating plans based on their individual goals. It’s very enjoyable seeing people finally succeed at something they have been trying to do themselves for so long and to help them get there is a great reward.

About my writing: My writing style is my own and to let my reader’s know ahead of time – I say it like it is! My intention is not to offend, but inform. I welcome any questions or even comments YOU the reader has. If for some reason, I do not know the answer, I will find it for you! Please email your questions to:

askgymjunky@gmail.com

I look forward to working with MuscleSport Online Magazine as it is the best online magazine!

Sincerely,

BIG D

My personalized training programs are: $45 US. Personalized eating plans are: $250 US (for 3 months support, included).