HOLY MUSCLE LOSS BATMAN!

So, I'm looking at my latest goal check-up and seeing that I lost more muscle than I did fat. That is NOT good. Here is the problem with the scale. If I just look at weight lost, I did better than usual for the month. But my measurements are showing me that the weight is the wrong kind. Now, it may be that I didn't really lose that much muscle. The measurements aren't perfect. We'll know if there is a little bounce-back next month. However, this is a good opportunity to reflect on muscle loss.

There are a couple of reasons people lose muscle mass:

1. Natural part of aging. Past the age of 35 or so.

2. Inadequate protein consumption.

3. Inadequate overall calorie consumption.

Muscle mass is expensive tissue to keep around. So, when nutrients lack, the body will break down  muscle for two reasons. First, it can convert the protein that muscle is made of into energy. Second, by reducing muscle mass the body reduces overall energy demand. Those muscle tissues no longer need to be fed. 

Doing this Biggest Loser competition at church, I've noticed many of the guys really reduce calories a lot. They end up losing a lot of weight. But some of that weight HAS to be muscle. We're talking just a salad or just a subway 6" for lunch. On days when there is multiple hours of exercise.  That's ballpark 500 calories for someone who should be taking in around 3000ish on days like that. If the other meals are like this, the body cannot hold on to that muscle mass. It is not possible. It needs more energy. It will use both muscle and fat for energy reserves when it has to make up large defecits.  

Keep in mind, muscle pounds are EASIER to lose than fat pounds. Why? Fat pounds are composed of around 3500 calories. Muscle is around half of that. The rest of that pound is primarily water. So, your body goes through muscle pounds faster than fat pounds when it's starving for energy. 

Why did I lose so much muscle this month? Because I did a hard-core weight loss week like some of the other guys at church. Remember than 9.5 pounds? Some of that was muscle. Yuck! There is no real benefit to dropping pounds of the scale if it comes from muscle. It makes you lose strength AND it lowers your overall metabolism. This is why I've focused on body fat% and fat pounds.

In any case, Fatty will be back to the slow and steady plan this month. No more starvation. 

WAYS TO BUILD/KEEP muscle:

1. Eat protein (.6-1 gram per pound of body weight per day for active people)
2. Keep weight loss at 2lbs per week or less.
3. Lift weights. Even if you are not gaining muscle mass (requires calorie surplus) lifting weights can help prevent muscle loss.

MONTHLY MEASUREMENTS (MARCH)

Once again the time has come to reflect on my progress and check where I'm at in relation to my specific goals.



Weight: 259 (without shoes)


Body Fat %: 26.77

-Fat weight: 69.34 lbs

-Lean weight: 189.66 (muscle, bones, tendons, etc..)

Total mileage logged in the month of March: 123 miles

Total monthly fat loss: 3.44 pounds

Total monthly lean mass change: -3.56lb YIKES!

Total monthly body fat % change: -0.59%



GOAL CHECK: (from 12/1/09)


1.) Lose 35 pounds of fat


Down about 17.57 pounds of fat since the first of December. I'm a little over half way to my goal with a little over half of my timeframe left. Looks like I may exceed this goal slightly.


2.) Get to a consistent pace of 9:45 a mile or better



I broke into the 10 min/mile and under. I think I'm a month or two out from acheiving this goal.



3.) Be able to run 6 miles at the 9:45 pace twice twice a day.


I'm actually more optimistic about this goal now than I ever have been. I think I'll be able to do it by race time. I MAY even be faster.





Time Left to acheive goals: 4.5 months.