Hi...I understand that there is science behind fat loss vs. muscle loss, but in your opinion what are the key elements for preventing muscle loss?
Is it nutrition? Is there particular types of exercise to stay away from once muscle has developed? What exercise would you suggest to add to weights to keep muscle growth happening?...Thank you.
Lose Fat, Not Muscle
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Fitafter50
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Re: Lose Fat, Not Muscle
Adequate protein intake is important for retaining muscle, and also not overdoing the cardio. Strength training is what you want for hypertrophy. If you want to lose fat also, I'd add maybe two short HIIT sessions a week.
Re: Lose Fat, Not Muscle
Diet is also key. If you want to build more muscle, then you can alter your macros, but you needn't add a tonne of calories in, even though you are a female.
If you're eating 6 times a day, then it's easy to bump up the calories by 50 a meal, which is 300 a day.
I'd suggest two ways in which you could do this.
1. 5g protein, 5g carbs, 1g fat, (49 calories), extra per meal.
2. 5g carbs, 3-4g fat, (47-56 calories), extra per meal.
However if you're trying to balance out muscle gain with a cutting strategy, which is potentially possible try this.
5g protein, 3-4g fat, (47-456 calories), extra per meal.
The second option would be if you felt your protein was enough. Most people only need around 0.8-1.2g per lb of body weight and certainly no more than 1.5g per lb max, which would equate to a 120lb female with a decent muscle reserve taking in 180g protein per day, which is roughly 30g per meal 6x a day.
The advice given in the post above mine is also well worth considering, as excessive cardio can burn muscle, so there's no need to do too much.
One way people can cut is to remove 10g carbs from each meal and add in the same amount of calories from healthy fat, as it maintains calories, but at the same time, you deprive the body of all its primary energy needs, so it should then turn to a secondary energy source, that being fat, in order to make up for what it cannot get from carbs.
Hopefully these ideas might help in some way
.
You're a strong Lady so be proud of your efforts and live every day with that sense of pride and remind yourself your muscle makes you beautiful and feminine in its own way.
If you're eating 6 times a day, then it's easy to bump up the calories by 50 a meal, which is 300 a day.
I'd suggest two ways in which you could do this.
1. 5g protein, 5g carbs, 1g fat, (49 calories), extra per meal.
2. 5g carbs, 3-4g fat, (47-56 calories), extra per meal.
However if you're trying to balance out muscle gain with a cutting strategy, which is potentially possible try this.
5g protein, 3-4g fat, (47-456 calories), extra per meal.
The second option would be if you felt your protein was enough. Most people only need around 0.8-1.2g per lb of body weight and certainly no more than 1.5g per lb max, which would equate to a 120lb female with a decent muscle reserve taking in 180g protein per day, which is roughly 30g per meal 6x a day.
The advice given in the post above mine is also well worth considering, as excessive cardio can burn muscle, so there's no need to do too much.
One way people can cut is to remove 10g carbs from each meal and add in the same amount of calories from healthy fat, as it maintains calories, but at the same time, you deprive the body of all its primary energy needs, so it should then turn to a secondary energy source, that being fat, in order to make up for what it cannot get from carbs.
Hopefully these ideas might help in some way
.You're a strong Lady so be proud of your efforts and live every day with that sense of pride and remind yourself your muscle makes you beautiful and feminine in its own way
.Re: Lose Fat, Not Muscle
Thanks for replies....Appreciate it. 
Re: Lose Fat, Not Muscle
Keep in touch and let us know how you're getting on. You've always been a valued member and we always like to know how people get on and how they are doing, because it's good to know what people are physically achieving .
.Re: Lose Fat, Not Muscle
Will do
