Weight Loss and Muscle Loss

When ever any body tries a weight loss program they inevitably will also lose some muscle mass as well. This is because muscles need calories to grow and if you reduce your calorie intake then you will also lose some muscle mass. But there are a few things you could do to minimize this:

• Try weight loss diet that aims to increase your metabolic rate rather than reducing the amount of your daily food intake.

  Aim to eat six small portions of food rather than cutting out any meals.

• Increase your Protein intake before and after any training session.

  Have a protein shake half an hour before exercise and another as soon as your exercise session is finished.

• Do not cut out complex carbohydrates.

• ensure you have a Protein shake before going to bed at night
• Your weight training sessions must consist of heavy weights
• You need to weight train three to four times a week and the weight training sessions must consist of about three sets of eight to ten reps, per exercise.
• Use free weights rather than the machines
• Always include weight training exercises that include the large muscles (such as dead lifts or squats). This will increase your body's growth hormones.

One example of a healthy weight loss diet program aimed at reducing muscle loss is as follows:

• Have a breakfast when you get up in the morning.

  Try having a whole grain breakfast cereals, Porridge, wholemeal toast. Its important that you have complex carbohydrates for breakfast as being Low in glycemic Index (GI) means they will regulate your blood-sugar level and so you are less likely to feel hungry soon after.

• Have a morning snack.

  Having a morning snack does not mean eating biscuits or having cakes! A morning snack must be a low calorie snack that provides your body with protein and carbohydrates. An example of a morning snack includes: Yoghurt, Cottage Cheese or nuts and raisins.

• Lunch.

  Try a small meal that includes vegetables, Complex carbohydrates and Protein. This could be a small chicken pasta salad or chicken salad sandwich (but the bread must be wholemeal and avoid using mayonnaise or other fatty sauces).

• Afternoon Snack.

  This must include both carbohydrate and protein, for example a low fat cheese on a whole meal toast.

• Before the training session.

  Half an hour before the training session you should aim to have a Protein Shake. But its important that you choose a Protein Shake that is made by a reputable company and not choose one based on price. Ensure you read the ingredients.

• During the training session.

  Ensure you drink lots of water through out your training session.

• Straight after a work out.

  You must drink a protein and carbohydrate shake as soon as you finish your training.

• Dinner.

  Have a protein and vegetable dinner. Try avoid any carbohydrates. An example could be salmon fish with fresh vegetables.

• Before bed time.

  Try having some egg whites before bed time. Egg whites are slow digesting protein, making them ideal for during the sleep period when your body is starved of food.

What this diet aims to do is to ensure the Complex Carbohydrates are mainly consumed before 5pm and the evening meals are mainly protein based.