Muscle Preservation and Fat Loss
NY Times on Fat Loss
One of the adverse effects of diets is the loss of muscle that accompanies a reduction of body fat. Muscle is the metabolic engine, injury preventative armor, and longevity enhancing elixir of human biology. Gretchen Reynolds of the New York Times has written an enlightening *article on the best method of losing body fat while holding onto valuable muscle. The recent research reveals that a program of strength training produces optimal fat loss with significantly less muscle wasting. Long slow distance exercise combined with caloric restriction accelerates muscle loss. Your choice of exercise activity can have a profound impact on your physical performance and health. Read the NY Times article here: https://www.nytimes.com/2017/11/15/well/move/to-maintain-muscle-and-lose-fat-as-you-age-add-weights.html?_r=0.
After the age of 25, the average American gains a pound of fat and loses a ½ pound of muscle every year. If no action in taken to reverse this trend, the average American will have gained 25-30 pounds of fat and shed 12-15 pounds of muscle by the time they reach 55 years of age. This 55 year old will stand on the scale 12 to 18 pounds heavier, but the true alteration in body composition is far more dramatic.
America does not have “an obesity epidemic”, it has a “muscle atrophy epidemic”. We are not so much over fat as we are under muscled. The simplistic notion of “losing weight” fails to improve health because it accelerates muscle loss. Middle age muscle loss is the catalyst for many of the illnesses that plague us later in life.
Michael S. O’Hara, PT, OCS, CSCS
*To Maintain Muscle and Lose Fat as Your Age, Add Weights, Gretchen Reynolds, New York Times, November 15, 2017