The estimate 1 Way to prevent Muscle Loss While Dieting

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As you can imagine, after writing a book about fasting for weight loss, I've had an wonderful estimate of questions pouring into my In-box, with the most tasteless ask being about fasting and losing muscle. Most habitancy are still very implicated that they will lose muscle if they don't eat every 3 hours. My acknowledge has always been, don't worry, from my experiences if you are resistance training then you won't lose muscle while dieting.

What I said. It isn't outcome that the true about Mass Rehab. You read this article for home elevators an individual wish to know is Mass Rehab.

How is The estimate 1 Way to prevent Muscle Loss While Dieting

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Then I received a very moving ask that went something like this - "If calorie restriction doesn't cause muscle loss, then what does?"

Great question. We all know that habitancy who are bedridden and on a low calorie diet lose muscle. When I first beginning writing Eat Stop Eat, and was running the idea past some dietitians for input, they all brought up stories of muscle loss in their patients who were bedridden and on a low calorie diet.

And since I am enduringly saying that caloric restriction doesn't cause you to lose muscle if you are working out, then that leaves being 'bedridden' (or 'disuse' as they say in research) as the cause of muscle loss.

Ever break your arm and have to wear a cast, or know person who did? Do you remember how skinny that arm was when the cast finally came off? Put a cast on your arm and your muscles shrink faster then an high-priced new shirt in the dryer.

There was no turn in nutrition, only a turn in the estimate the muscles were used, and the muscle wasted away.

In fact, 'casting' is so sufficient at causing muscle loss that it has been used in study to study something called 'disuse atrophy' or muscle loss from lack of use.

In a study conducted at the University of Nottingham, 22 male and female studies had casts put on their right leg for two weeks. Their diets didn't change, yet after only two weeks the cross sectional area of their quadriceps (the big muscles in your thigh) decreased by 10%.

No turn in diet..but the muscle still decreases in size by 10%.

When you integrate this information with other study that has shown that as long as you are working out and meeting some sort of caloric minimum, you won't lose muscle, you can come to the end that if you don't use your muscles, then it verily doesn't matter what you are eating, the muscle is going to shrink. However, if you are using your muscles, then as long as you are eating at least 80 grams of protein and over 800 Kcals a day (The amounts found in a new study paper), you should not be losing muscle mass.

Now, If by some fluke urgency you do break your arm, the study from Nottingham found that supplementing with Creatine Monohydrate can speed the rehab process, helping you build back your muscle and drive quicker than normal.

Resources:

Hespel P, et al. Oral creatine supplementation facilitates the restoration of diuse atrophy and alters the expression of msucle myogenic factors in humans. Journal of Physiology 2001;526(2):625-633

Bryner Rw. Effects of resistance training vs. Aerobic training combined with an 800 calorie liquid diet on lean body mass and resting metabolic rate. Journal of the American College of cusine 1999;18(1):115-121

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