Thanks for the positive feedback! The fundamentals are quite simple and well-proven but always worth re-stating. There's a lot of 'bro science' out there!
@timburton1080
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Doubling back to these videos as I've dropped 12.6Kg in the last 6 months (based on DEXA). First 3 months I shed 13.7% of my fat and only 2% of my lean, but second 3 months it shifted to 12.7% of my fat and 3.1% of my lean. Was slightly disheartened as I'd made a an effort to increase my training intensity and bias my diet towards protein, however this shift looks like it's normal now there is simply less fat to consume?
@Bodyscan
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Hi Tim. Don't be disheartened. The ratio of lean loss against fat loss tends to increase as you lose more lean/fat/weight because there is less energy available, so the body does not prioritise muscle protection. In technical terms, muscle protein synthesis (the process of building and repairing muscle) is compromised, which increases the risk of muscle protein breakdown exceeding muscle protein synthesis. Taking weight loss slowly and increasing protein intake (as you are doing) are the right things to do. As you can read in our blog 'How much protein do I need to build muscle?' protein can be as high as 2.3g-3.3g per kilo of bodyweight to provide maximum protection against lean loss. A good resistance programme for hypertrophy (muscle mass) should include intensity AND volume. At the very simplest level, that might mean four sets of 12-15 reps going to failure for every set (and hence the weight lifted per set may well decrease across the four sets in order to keep the volume (reps) up. (Remember we measure lean mass not muscle strength; there is a a correlation but it's not exact.) Volume is influenced by frequency and applies to each body part/muscle group you train. Doing full-body three times a week means more volume per body part than a split upper-lower four times a week. Also, 75-90 minutes in the gym will enable you to do more volume (exercises) than 45-60 minutes. Take a look at Jeff Nippard's channel for some good, science-backed workouts. And finally, genetics plays a part. The worst result I have seen was a man who lost 6kg of weight and only one of it was fat :( No resistance work and low protein. Keep at it and we'll see you again soon.
@timburton1080
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Ok interesting stuff. It's funny the naive ideas we have about weight loss, having the data makes it much easier to make informed choices.
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