3 Things you MUST do to Lose Fat without Losing Muscle [3 Studies]
Summary
TLDRThe video script discusses the importance of preserving muscle mass during weight loss, emphasizing that losing fat rather than muscle is crucial for health and metabolism. It explains how weight loss affects cellular energy and protein synthesis, increasing the risk of muscle loss, especially in older individuals. The script suggests three strategies to combat this: resistance training to activate mTOR, consuming adequate protein to stimulate mTOR, and focusing on leucine, an essential amino acid that potently stimulates mTOR, to maintain muscle mass while losing body fat.
Takeaways
- 📉 Weight loss is generally seen as positive, but it's crucial that the loss is primarily fat, not muscle mass, as muscle is essential for metabolism and overall health.
- 💊 When trying to lose fat, consuming fewer calories than the body needs can lead to a decrease in ATP levels, affecting protein synthesis and increasing the risk of muscle loss.
- 🔬 Muscle cells rely on the Tor signaling molecule and ribosome function for protein synthesis, both of which are sensitive to ATP levels.
- 🏋️♂️ Resistance training can activate the Tor signaling pathway and stimulate protein synthesis, even in an energy deficit, helping to maintain muscle mass.
- 🥚 Consuming enough protein is vital for muscle maintenance, as amino acids can stimulate the Tor signaling pathway independently of ATP levels.
- 📈 A study showed that people who resistance trained even in an energy deficit had protein synthesis rates comparable to those in energy balance.
- 🍗 Consuming 15g or 30g of protein post-resistance training can outperform the protein synthesis rates of those in energy balance, even in a state of energy deficit.
- 🌱 Lucine, an essential amino acid, is a potent stimulator of the Tor signaling pathway, making Lucine-rich protein sources beneficial for muscle preservation.
- 🥗 Plant-based alternatives rich in Lucine, such as soybeans, nuts, and chickpeas, can be mixed and matched to ensure adequate Lucine intake.
- 💊 Supplementation can be considered if necessary, but it should not replace the importance of adequate protein and Lucine intake from whole foods.
- 🔑 To maintain muscle mass while losing body fat, a combination of resistance training, sufficient protein intake, and Lucine-rich foods is key.
Q & A
Why is it problematic to lose more muscle mass than fat when trying to lose weight?
-Losing more muscle mass than fat is problematic because muscle mass plays a crucial role in protecting against disease, preserving functionality, and influencing metabolism. Muscle loss can negatively affect health and physical performance.
What is the primary reason for the shift in cellular energy during weight loss?
-The primary reason for the shift in cellular energy during weight loss is the consumption of fewer calories than the body needs to maintain itself, which leads to a decrease in ATP (adenosine triphosphate) levels, the primary cell energy molecule.
What are the two primary sites within muscle cells that are influenced by cell energy levels?
-The two primary sites within muscle cells influenced by cell energy levels are the master signaling molecule called mTOR and the ribosome system, which is responsible for protein synthesis.
How does resistance training help to maintain muscle mass during weight loss?
-Resistance training helps to maintain muscle mass during weight loss by activating mTOR through multiple mechanisms, including the production of a molecule called phosphatic acid, which enhances mTOR activity independently of cell energy levels.
What role does the amino acid leucine play in muscle protein synthesis?
-Leucine is a potent stimulator of mTOR, which is a key regulator of protein synthesis. Consuming leucine-rich protein sources can help to maintain muscle mass by stimulating mTOR activity and promoting protein synthesis.
What was the effect of calorie restriction on protein synthesis in a study mentioned in the script?
-In the study, calorie restriction led to a reduced protein synthesis rate in muscle. Individuals who were not in an energy deficit had an almost 37% higher protein synthesis rate compared to those in an energy deficit.
How does consuming enough protein help in maintaining muscle mass during weight loss?
-Consuming enough protein, particularly leucine, helps in maintaining muscle mass by stimulating mTOR activity, which is essential for protein synthesis and muscle maintenance.
What are some examples of leucine-rich protein sources that can help in muscle preservation?
-Examples of leucine-rich protein sources include salmon, chicken, and other meats, as well as plant-based alternatives like soybeans, combinations of nuts, and chickpeas.
Why is it important to combine resistance training with adequate protein intake during weight loss?
-Combining resistance training with adequate protein intake is important because it helps to stimulate mTOR activity and promote protein synthesis, which are both essential for maintaining muscle mass during weight loss.
What is the significance of the balance between protein synthesis and degradation in muscle maintenance?
-The balance between protein synthesis and degradation is critical for maintaining muscle mass because it determines whether muscle cells grow or shrink. Weight loss can disrupt this balance by favoring protein degradation, leading to muscle loss.
How can supplements be used to support muscle mass maintenance during weight loss?
-Supplements, particularly those containing leucine or other essential amino acids, can be used to support muscle mass maintenance during weight loss by providing the necessary nutrients to stimulate mTOR activity and promote protein synthesis.
Outlines
💪 Importance of Preserving Muscle Mass During Weight Loss
This paragraph emphasizes the significance of losing fat rather than muscle mass when shedding weight. It explains that muscle mass is crucial for disease prevention, functionality, and metabolism. The script details how weight loss can lead to a decrease in ATP, affecting protein synthesis and muscle maintenance. It introduces the role of the mTOR signaling molecule and ribosomes in muscle cell size regulation, and how an energy deficit can disrupt the balance between protein synthesis and degradation, increasing the risk of muscle loss, especially in older individuals. A study is cited to illustrate the reduced protein synthesis rate during energy deficit.
🏋️♂️ Combating Muscle Loss with Resistance Training and Protein Intake
The second paragraph discusses strategies to prevent muscle loss during weight loss. It highlights the importance of resistance training, which can stimulate mTOR activity and protein synthesis even when ATP levels are low. The paragraph provides data showing that resistance-trained individuals in an energy deficit have comparable protein synthesis rates to those in energy balance. It also underscores the necessity of adequate protein consumption, with a study indicating that even small amounts of protein post-workout can enhance mTOR activity and muscle preservation. The paragraph concludes with the significance of leucine, an amino acid that is particularly effective in stimulating mTOR, and suggests consuming leucine-rich protein sources or supplements to support muscle maintenance during weight loss.
Mindmap
Keywords
💡Weight Loss
💡Muscle Mass
💡Protein Synthesis
💡ATP (Adenosine Triphosphate)
💡mTOR (Mechanistic Target of Rapamycin)
💡Ribosome
💡Resistance Training
💡Protein Intake
💡Leucine
💡Amino Acids
💡Energy Balance
💡Energy Deficit
Highlights
Weight loss is generally seen as positive, but it should primarily involve losing fat mass, not muscle mass.
Losing muscle mass can be detrimental as it plays a key role in metabolism, disease prevention, and functionality.
Weight loss can cause a shift in cellular energy, affecting ATP levels and protein synthesis.
The Tor signaling molecule and ribosomes are key in maintaining muscle cell size and are sensitive to ATP levels.
Protein degradation systems become more active during weight loss, increasing the risk of muscle loss.
A study showed reduced protein synthesis rates in individuals under energy deficit.
Resistance training can stimulate mTOR activity and increase protein synthesis, even in an energy deficit.
Consuming enough protein is crucial for maintaining muscle mass during weight loss.
Amino acids, particularly leucine, stimulate mTOR and are essential for muscle preservation.
Leucine-rich protein sources like salmon, chicken, and soybeans are beneficial for muscle maintenance.
The balance between protein synthesis and degradation is critical for muscle maintenance.
Weight loss over time can lead to visible and performance declines in muscle mass.
Optimal nutrition and exercise strategies are needed to maximize muscle preservation during weight loss.
Joining the Physionic Insiders provides extended information on nutrition and exercise for muscle preservation.
Supplements can be considered if needed, but should not replace other muscle preservation strategies.
Leucine is more potent in stimulating mTOR when combined with other conditions like insulin.
Transcripts
losing weight is generally considered a
positive but that positivity assumes
that the weight loss is dominantly fat
Mass yet if you don't do these three
things you're very likely losing less
body fat and more muscle mass that's a
huge problem because muscle mass
protects against disease preserves your
functionality allows you to fight off
bears and plays a major role in your
metabolism and in the end why would we
not want to avoid void the loss of all
of that if we easily can that's
especially true for older individuals
getting into your 60s and progressively
more with age so why is that well it's
relatively simple when you're trying to
lose body fat it is necessitous for you
to be consuming less than your body
needs to maintain itself this causes the
cells of your body to experience shift
in cellular energy by that I mean the
concentration of ATP or adenosine
triphosphate which is the primary cell
energy molecule and it drops so protein
synthesis Machinery within the
musculature also slows its ability to
produce new proteins keeping the muscle
maintained to describe that further if
we zoom into your muscle cell in your
body there are two primary sites where
the cell energy influences the ability
for us to maintain the muscle cell size
and thereby the overall muscle size one
is the master signaling molecule called
Tor which when active activates
Downstream signaling molecules to ramp
up the protein synthesis to generate new
proteins for the cell the more proteins
produced outpacing degradation of
proteins the larger the muscle cell gets
the second place that cell energy
matters is well the actual protein
synthetic Machinery itself at the
ribosome which translates information
from your genes into the required
proteins both of these sites mtor and
ribosome system are sensitive to
concentrations of ATP meaning if ATP is
abundant mtor can be stimulated and the
ribosomes can function unimpeded
assuming all else is abundant however if
Cell Energy drops as it does with weight
loss not only are both of these systems
reduced in activity but their counter
systems the protein degradation systems
are more active to generate substrate
for energy generation as well as amino
acids for protein synthesis so this back
and forth balance between protein
synthesis and degradation is critical
for maintaining a large functional
muscle but since weight loss tilts
things in favor of protein degradation
the risk of muscle loss increases this
is especially true for older individuals
as well as a matter of fact we can see
that in action in this study where the
researchers calorie restricted people
for several days and then measured their
protein synthesis in their muscle if we
look at the data here here you can see
that the fractional synthesis rate is on
the vertical axis and on the horizontal
axis we see EB which stands for energy
balance indicating that these people
were not in an energy deficit and Ed
stands for erectile
dysfunction I had you there didn't I it
stands for energy deficit the erectile
dysfunction of energy see I can still
make it connect the individual dots and
triangles are the data from the
individual men and women in each group
the researchers show A reduced protein
synthesis rate in those undergoing an
energy deficit that's a pretty sizable
effect too in relative terms those
consuming enough to maintain their
energy State the EB condition had an
almost
37% higher protein synthesis rate that's
nothing to sneeze
at it's kind of you know always comes to
these Expressions honestly where in the
world did that expression come from
nothing to sneeze at what I mean I get
what it means but who came up with
that
anyway what can you do to fight this
effect and tilt things back to
normalizing protein synthesis in your
muscles well aside from stopping your
weight loss which would return cell
energy levels to their previous state
and stop the aforementioned catabolism
there are three main things that you can
do one you must resistance train while
it is true that cell energy ATP is
diminished in your cells thereby
reducing mtor activity resistance
training has multiple mechanisms by
which it alternatively activates mtor
many moons ago I covered several studies
on mtor stimulation from resistance
training and your cells produce a
molecule called phosphatic acid from
resistance training that's an incredible
mechanism related to your cell membrane
and the conversion of another molecule
phosphole choline I won't go into it now
but the the bottom line is the molecule
phosphatic acid enhances mtor activity
so an independent mechanism of cell
energy let's look at what happens to
people who resistance train shall we to
the data this is the same data and same
designations as before so EB being
energy balance Ed
being energy deficit PL stands for
Placebo but these individuals are
resistance trained and notice where that
data is grouping together it's about on
par with the energy balanced individuals
even though they are also in an energy
deficit so simply lifting weights
recovers protein synthesis how freaking
cool is that okay number two you have to
eat enough protein okay it seems obvious
but let me explain why and show you the
effect that it has in your cells again
just like resistance training protein or
more so so the amino acid molecules that
make a protein also alternatively
stimulate mtor keep in mind that in the
images that you're seeing there are
simplifications of the process it's
usually multi-steps as described here
but as this isn't about the you know
molecular mechanisms of amino acid
priming and activation of mtor I'm
simplifying things just so that you're
aware of the awesomeness that's bubbling
underneath the surface of this casual
video okay back to the data now we have
the complete picture but we've added two
conditions so 15g and 30g which doesn't
stand for Grand like money but grams
like grams of protein so post-resistance
training these participants consume 15
or 30 gram of protein and as you can see
even in an energy deficit they are able
to outperform those that were in an
energy balance now think about the
effect of doing nothing and losing
weight Ed for not just hours or days but
months eventually that leads to not just
your cellular detections but Visual and
performance detections of having lost
muscle this is critical how do we put
this information together into a neat
package of what is optimal as in when
should you consume protein how often
should you lift weights to maximize this
muscle preservation and what other
nuances should be considered well uh
let's see uh hold on
what was it I wanted to say here oh
right uh join the physionic Insiders
that's where you'll get the extended
version of this video and all my videos
including everything put together for
you to use Link is in the description
and I would really love to have you
aboard number three Lucine you know how
we've been talking about protein and I
briefly mentioned how proteins are made
up of amino acids well the most critical
amino acid is called Lucine why because
Lucine is a potent stimulator of mtor if
we return to this study and we pop open
one piece of data we can see that the
Leu condition there is loosing the
vertical axis is the phosphorilation or
activation of a protein called S6 kyes
which is a measure of mour activity if
it goes up that means that there's more
mour activity the other conditions don't
matter as much but if you're interested
the Ala is the amino acid alanine and in
s is insulin the minuses mean that the
condition is not present and the plus
means that the condition is present in
brief Lucine alone is more potent than
insulin or alanine but clearly not as
potent as insulin with Lucine or all
three in combination that's a story for
a different time the big takeaway for us
is that Lucine is an independent and
potent Inc combination stimulator of
mtor so while consuming protein as a
whole is beneficial consuming Lucine
Rich protein is even more beneficial
relatively Rich protein sources of
Lucine are you know for example like
salmon chicken and other meats or for
more plant-based Alternatives soybeans
combinations of nuts chickpeas those are
just a few examples but you can easily
just find others and mix and match
especially for plant-based it may be
especially necessary to mix and match
but it's entirely doable or if needed
you can also just consume a supplement
that can help but keep in mind that
locing alone is not sufficient even if
it is necessary so this is how you
maintain that precious muscle mass when
losing body fat if you're interested in
more on nutrition specifics I'd
recommend this video right here and
otherwise this one right here will also
offer some useful insights speak with
you over
[Music]
there
oh
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