Sooooo, ladies…..most of us are trying to get SMALLER, right? I mean like, most of us are trying to lose body fat. This blog is for you.
If you diet without resistance training you lose both muscle and fat.
This is a well documented FACT. Many women perk up and say “Coolio! I just wont eat as much, and I’m good to go!”
Hmmmm not so fast. What does THAT look like per se? Welp, if you have ever stood in a dressing room under florescent lighting and seen dimples and sagging that you never see at home, THAT look is what you can expect from hard core dieting without proper protein and resistance training. It’s like a water balloon without the fullness. You can make your muscles fill that space (not just lose fat) to give you that sleek, fit look we want.
Most girls want to lose the fat but maintain — or even gain — muscle.
Luckily, resistance training is a huge factor for your body to maintain muscle mass even during extreme diets.
This is also well documented in both men and women, young, and old.
And if you want to stack the deck in your favor even more, increasing your protein intake helps a ton.
First of all, protein keeps you satiated longer so you can sustain dropping your calories a bit to lose fat. Second, protein has only 4 calories per gram…unlike fat which has 9 calories per gram. This is over double the amount out of your budget if you are watching calories!
Protein, with some carbohydrates helps build muscle…and muscle is more compact than fat! So if you eat enough protein you may even be able to gain muscle while in a caloric deficit.
How much protein is enough? I am not going to break down magic macro percentages to you, because quite frankly everyone is different with how they respond to fats, carbs, etc. What you can implement right away, however is once you calculate your caloric deficit, then calculate how much protein.. Do this by multiplying your bodyweight x 0.7-1.0 grams= how many grams of protein. I personally eat 1g of protein per pound, but some people do better (digestion and energy-wise) with a little less, hence the 0.7g. Multiply that grams number x 4 and you have the number of calories taken out of your day by protein. Then simply eat the balance of your calories in carbs and fats that will meet your performance and appetite.
Example: 150# girl x 1g = 150 grams protein…Daily calorie deficit may be 1500 so when she eats her daily needs of protein of 150 grams, that is 600 calories so she needs to fill 900 calories with fats and carbs.
Try this out and tell me how you feel, and what you think. And at the end of a couple of weeks of implementing some resistance training and extra protein I would love to hear your results!