Here is a 13-point punch list of what the research revealed
and how it relates to YOU gaining muscle and losing fat
1 At least a small amount of lean body mass is usually lost along with body fat
2 If lean body mass is lost, the amount of lean body mass lost is highly correlated to the size and severity of the calorie deficit
3 Very aggressive calorie deficits and low calorie diets tend to erode lean body mass to a greater degree than more conservative diets.
4 The amount of lean body mass lost is based on initial body fat level
5 Lean people tend to lose more lean body mass and retain more fat.
6 Fat people tend to lose more body fat and retain more lean tissue
7 Because obese people retain more lean and lose more fat tissue, this reveals why they can tolerate aggressive low calorie diets better than lean people
8 The usable energy in fat is different than the usable energy in muscle tissue. A pound of muscle is not 3500 calories. A pound of muscle yields about 600 calories.
9 If you create a 3500 calorie deficit in one week and you lose 100% body fat, you will lose one pound.
10 If you create a 3500 calorie weekly deficit and as a result of that deficit, lose 100% muscle, you would lose almost 6 pounds of body weight! (of course, if you somehow manage to lose 100% muscle, you will be forced to wear the Dieter’s Dunce cap)
11 If you have a high initial body fat percentage, then you are going to lose more fat relative to lean, so you may need a larger deficit to lose the same amount of weight as compared to a lean person.
12 Progressive resistance training can modify the proportion of weight lost from body fat versus lean tissue.
13 Higher protein diets can modify the proportion of weight lost from body fat versus lean tissue
I’m not sure if scientific research fascinates you or bores you to tears, but all I can say is that this information is priceless! This provides us with almost everything we need to know in order to settle the controversy. It tells us EXACTLY what to do to reduce the risk of muscle lose during dieting and lose 100% pure fat.
It is possible to gain muscle and lose fat at the same time….. just ask some of my campers!