How to Maintain Muscle While Losing Weight
“Losing weight” is insufficient terminology. It’s too vague, too unspecific. When a person sets out to lose weight, just what are they trying to lose? Bone density? Muscle mass? Organ weight? Of course not – they’re generally looking to lose adipose tissue. People want to burn body fat, and they want to do it without negatively impacting the more beneficial sources of (corporeal) gravitas. Simply put, you want to lose fat, not muscle. The only problem is that the popular methods for shedding weight often result in excessive (but really, any amount is excessive) muscle loss, too. I’m talking, of course, about precisely the practices I rail against in the Primal Blueprint – Chronic Cardio, ultra low-cal/low-fat ascetic dieting, and other trappings of Conventional Fitness Wisdom. Granted, adhering to any, individually or in concert, will probably help you lose weight, but a ton of it will come from your lean mass (not to mention bones and organs). That said, if you’re going for skinny-fat chic or the waiflike, undernourished look, feel free to run fifteen miles a day and live off canned tuna and rice cakes. The scale will drop, and you won’t be weighed down by that pesky musculature any longer.
But you don’t want that (do you?). You want a strong, lean body. You want to maintain your agility, your power, your strength, and your agreeable appearance. You want to burn fat while maintaining (or even building upon) your existing muscle. Heck, if you’re mostly interested in burning fat, you need the muscle. Muscle is a hungry, wasteful thing. It craves protein and fat to run effectively, along with a bit of glycogen every now and then to fuel up. Next to the organs and the brain, your muscle mass is one of the biggest consumers of energy in the body, and the more you have, the better your fat loss. It’s a delicious cycle – the right kind of exercise spares muscle and burns fat, and more muscle with reduced body fat allows you to do the right kind of exercise.
To make sure you’re losing the right kind of weight, you have to chart your progress. It’s a little more complicated than just watching your total weight, though. In fact, you don’t even really need the scale anymore. Well, you can keep it around, but don’t get too comfortable; your meetings will be fleeting and infrequent from here on out. Spend a little quality time alone, if you must. Get your fill of each other, because you’re going to be using an entirely different set of barometers to monitor your weight loss: eyes, ears, belts, and weights.
Eyes
Check yourself out. Don’t hover in front of the mirror, though. Strip down to the bare essentials and take full body snapshots, making sure to space them out every few days. A lot of people tend to obsess over minor daily fluctuations, but you’re not going to see a whole lot of visual differences that quickly. Five days, six days, or definitely a week, however, can be enough time to notice a difference in a direct comparison. Look out for misshapen lumps, sagging chests, flabby underarms – all signs that you’re losing muscle and maintaining fat.
Ears
If you’re doing it right, you should be getting noticed. Whether it’s a significant other, a co-worker, or friends, people will compliment you. Heed their words. When people say, “You’ve lost weight!” (and they’re not your grandmother clicking her tongue in disapproval) and, “You look stronger and healthier!” it means you’re on the right track. Take it as a sign.
Belts
Losing fat and maintaining muscle means dropping pants sizes. Using an extra notch on the belt is good. Having to buy an entirely new belt is better. Using a hole punch to create new holes because you can’t afford a new belt is pretty bad – but at least you’re still losing fat.
Weights
The best way to ensure you’re maintaining muscle mass is to chart your progress in the weight room. Muscle loss is accompanied by a reduction in strength, so if you find yourself failing to hit the marks you used to destroy with ease, you’re probably eating muscle. It’s a bad sign if you’re dropping weight and doing fewer pull-ups than before.
(You can also use body fat testing to get actual numbers, but I’m a big fan of the above methods. How you feel, look, and lift is going to be enough of a marker for most people.)
Okay, those are a few ways to monitor your progress (or lack thereof), but what about actually doing it? What should we be eating, and how should we be exercising? Short answer: follow the PB way. Eating a high-fat, moderate protein, low-carb diet is pretty crucial in our everyday life, and it’s no different now. Minimizing our insulin load while filling up on fats, meat, and veggies is just as important. Likewise, lifting heavy things and running really fast every once in awhile are keys to promoting fat mobilization and muscle maintenance. You could even just check out the last post I did on building muscle and for the most part all that stuff will apply, too.
But there are a few specifics that bear repeating, and a few areas where today’s advice differs slightly from that of the previous muscle-building post.
Intermittent Fasting
IF is perhaps your greatest tool when losing weight and maintaining muscle. It increases insulin sensitivity (good for mobilizing adipose tissue), promotes the secretion of growth hormone (a muscle sparing, fat burning hormone), and reduces body fat. What’s not to love? It’s almost like the human body’s response to IF was designed specifically for our current predicament. Hmm, I wonder if Grok ever found himself in a situation where food was scarce and muscle mass was precious… For extra benefits, exercise in a fasted state and wait at least an hour before you eat something.
Avoid Excess Chronic Cardio
I know, I know, those words probably still sound like sacrilege to a few of you, but it’s true that constant, Chronic Cardio is catabolic – it retards muscle growth, interrupts protein synthesis, and can even reduce existing muscle mass. Too much exercise (especially highly stressful long distance steady state stuff) releases cortisol, a vitally important “flight-or-flight” hormone that can be incredibly damaging in unnaturally large amounts. In Grok’s day, cortisol would have kicked in when he needed it to jog his senses and get him focused on surviving a momentary threat; nowadays, we’re pelted with stress from all angles, and our body doesn’t differentiate between artificial stress (like work, traffic, or money) and “real” threats. Chronic Cardio is just another unnaturally stressful situation we subject ourselves to, and cortisol is happy to help – except all that help packs on the pounds and eats away at our muscles.
Make Sure You Sprint
Besides, sprinting (or really, any exercise that stimulates lactate production) is a great way to increase growth hormone production and burn body fat while maintaining fast twitch musculature. GH, fasting, sprinting, fat mobilization… it all seems to fit together, huh?
Lift Heavy Things
You fail to move it, you’ll lose it. You can’t forget about lifting, whether it’s with a heavy barbell or your own weight. Resistance training increases bone density, which is an important factor in healthy body weight, and it (obviously) also increases (or maintains, depending on your diet/intensity) muscle mass. Oh, and I probably don’t even have to say it, but heavy lifting (especially compound exercises like squats and deadlifts) also stimulates growth hormone production.
Don’t Go Overboard on the Food
You’re not trying to pack on weight – even if it’s muscle – so there’s no need to stuff yourself. When you’re not fasting, just eat normally. Eat your fill, and stop when you want. Just keep those carbohydrates low, no more than 50g or so for most people, and don’t obsess over calorie counting (in either direction). Focus on saturated and monounsaturated fats (with some fish oil to supplement) and take in about a gram of protein for every pound of lean body mass.
Again, you’d be pretty safe just following the normal Primal eating and exercise plans, getting plenty of rest, minimizing stress, and fasting once in awhile, but I figured a quick and dirty guide with a few clarifications would help ensure you achieve fat loss without sacrificing muscle mass. It’s just too bad that most of the mainstream assumes muscle loss accompanies weight loss – if they even consider it. Let’s hope a few outsiders stumble upon this and realize weight loss doesn’t have to be a compromise.
Shoot me some questions or concerns, if you got ‘em! I’m happy to help.
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Posted By: Mark Sisson
Surely without a deep freeze he’d need to do it more often? Probably not every day admittedly, but if the hunter brought back the meat to share with the clan, it wouldn’t last very long.
What would he do with all that extra meat, organs, hide etc.
How many steaks can you get from a 1200 lb bison? More than enough to feed a group of 20-30 in a week.
Ha! I really don’t know I am guessing.
It’s not like they are running down rabbits haha.
Hello,
Mark, I don’t understand why you linked to one of the articles on sprinting and growth hormone, because you seem to have misinterpreted the findings…?
From my read of the paper (by Stokes et al), it seems as though GH is *inhibited* by multiple rounds of sprints. Furthermore, the authors speculate that it is due to the presence of free fatty acids, and suggest that a high fat diet (such as that consumed by the control group) will also suppress GH release even after 1 trial of sprinting.
Your writing style certainly suggests you have read these articles and understand them well, which could be misleading when people just assume that your interpretations are correct. Does challenging conventional wisdom include blind faith of the guy with abs who has his own blog?
Hi from Seattle,
Facts: 44 year old male. 6’1 175 lbs.
Have lost weight easily ( and probably wrongly by almost exclusively strongly watching food intake)
Desire:
Much of what is written above.
A much more agile, response body and a much higher increase in muscle mass.
Issue:
I need support to achieve the words and suggestions written above. For me, it is too much data, and easy for me to waste time and energy trying to decipher what is best, and meanwhile not making positive change.
Would love it if someone could suggest someone to guide me through my defined goals. ( a live person) Or suggestions on how I can do this under a watchful and consistent eye, who will see where I might be straying in the wrong direction and keep me on track.
Would love concrete feedback on how I can do this and achieve what I strongly desire and will devote myself to. If any folks know Seattle or live here and can give guidance to my question I would be greatly appreciative.
Thanks so much,
Tom
Seattle ( lower capitol hill)
After a bout with a demyelinating condition that put me on my back for 6 months, I’m trying to build my muscle back up.
So, question is, how do you lift heavy when your left side doesn’t work so well?
I completed my first round of HCG injections, lost weight (165 lbs @ 46% fat down to 144 lbs @ 40% fat). During the maintenance round I found my sensitivity to “carbs” and started PB at the end of May. I feel great and love the food. However, I am still at 40% body fat (Tanita scale). I have cut-out fruits, decreased dairy and nuts to hardly any. Taking short brisk walks and exercising to DVD’s 3x week. Any advice appreciated.
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What do you mean by “fasting” or eat stop eat? I’m eating ~5 times per day, limiting carbs. Should I be fasting a day? Thanks!
It’s actually “fight or flight” not “flight or flight” lol
Great post Mark,
For me, the best way to gain muscle is to simply lift very heavy weight. When I diet, I aim for the 5-6 rep range. I rarely do any burnout sets or anything like that.
-Keith
Great blog here! Also your website loads up fast! What host are you the use of? Can I am getting your affiliate link in your host? I wish my web site loaded up as fast as yours lol
Mark- I recently lost lost 40 lbs and after treading this I realize I did it the wrong way. I did a lot of Cardio. I can tell I lost muscle. My stomach is still flabby and so are my thighs. My question is what do I do know to rectify the problem? Please Help
I am 5’2″ over 200 lbs and have been told I am insulin resistant. I desperately want to become healthy. I have two beautiful children and a fantastic husband. I had spinal surgery a few years ago so low impact exercise or swimming is about all I can do for now. Where do I start? Three years ago I was 135 lbs and loved life…I am off course and need help.
Debra,
I am 5’4″ and currently very overweight but recently begun a low glycemic way of eating and lost 11lbs in 2 weeks. My accountability partner has lost 13lbs! Eating this way REALLY WORKS for me!
Hello,
I have seen people say here that when they changed their diet and exercise plans they came out of all those years of wrong dieting and exercising. I couldn’t figure out what this means? Can someone please help me.
I am currently on the traditional low fat, moderate protein and moderate carb diet with 30 to 40 minutes elliptical and running in the gym and half hour of weights training. What I do not understand is what is the alternative that worked for you??
I am eating 100 grams of carb everyday. Cereal in the morning, big Salad with chicken breast and some nuts and a little olive oil for lunch, and then some vegetable stirfry with little veg oil with some baked chicken and 1 cup rice in the evening. I also have a fruit around 5pm as a snack. I feel full but am on a low calorie diet. I am 5’2, 162 pounds and female.
Can you please tell me what I am doing wrong? i am loosing some pounds in the weighing machine but I do not know if this is mostly muscle??
Thank you.
Hey everyone,
Ive been paleo for a little now (2 weeks). Im having difficulty when it comes to my workouts. I wake up at 6 am to do my usually hiit (bodyrock.tv), although i dont seem to have the motivation/ energy to really “give ‘er” like i use to (preworkout use to be a vegasport, yerbamate, green tea, palm sugar..ect, omg it helps so much!). So what do you suggest for a small preworkout kick/energy booster? Sugar free of course.
Also im very confused as to if i should consume some carbs after a sweaty workout or no. Ive just read “primal body, primal mind”, Nora mentions that there is no need for carbs in the body. Period. But what about postworkout, i dont want to see my hard earned muscles get eaten up! So basicly my 2 questions are, what should i be eating pre and post workout?
If anyone could help clarify this for me it would be awesome!
@WidiSwift13 3 unfollowed you between 7AM and 8AM. See who: http://t.co/x75PnCiF
Thank you, I have just been searching for information approximately this topic for a while and yours is the greatest I’ve found out till now. But, what concerning the conclusion? Are you sure about the source?|What i do not understood is if truth be told how you’re not really much more well-preferred than you may be right now. You’re so intelligent.
Mark,
You recommend sprinting to increase growth hormone production. This link you supply above (http://www.ncbi.nlm.nih.gov/pubmed/18187617?dopt=Abstract) says that “A single 30-s sprint is a potent physiological stimulus for growth hormone (GH) release. However, repeated bouts of sprinting attenuate the GH response”.
Your sprint routine consists of 6 to 8 sprints per weekly session. Wouldn’t that be counter productive in terms of trying to get more GH in your system if the above statement is true? Should we be just doing 1 30 seconds sprint every other day instead of 8 sprints in one day?
How can you get your full day of protein by eating just 1 per day?
Sorry should be,by eating just 1 meal per day
Your recommendation of a certain amount of protein per pound of lean body mass is fine. I just need to determine my lean body mass for the right intake of protein. Any recommendations as to how to best make this determination. Currently 59 years old six foot 2 inches. No meds. Very active. Hope that helps:)
Hello, 23 male here i had lost a total of 83lbs in 8 months i was 255 now i am 172 i did it on my own decided to run it off and swim it off. Was tired of being lazy i have been doing bicep curls past 5 months and abs. Seeing good results i just want to gain knowledge on muscle mass for chest and forearms and back. I am beginning to build a routine and it feels good never have i received so many compliments in my life from a size 44- a 32. I just dont want to be a anorexic skelo lol. i guess i will moderately watch my protein intake from now on. I always looked stocky even still have a big upper body people think i box/ football.