Lose Body Fat Without Losing Muscle, Slowing Your Metabolism
High Intensity Health with Mike Mutzel, MS
Mike Mutzel
4.8 • 1.2K Ratings
🗓️ 31 August 2023
⏱️ 17 minutes
🧾️ Download transcript
Summary
The health benefits of ‘weight loss’ are cancelled out if the weight that you’re losing is from muscle. Here's why you should prioritize protein and resistance training to lose body fat instead.
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Link to Video and Studies: https://bit.ly/44wVL3d
Studies Mentioned:
Christoffersen, B. Ø. et al. Beyond appetite regulation: Targeting energy expenditure, fat oxidation, and lean mass preservation for sustainable weight loss. Obesity 30, 841–857 (2022).
Time Stamps:
0:20 Weight Regain due to muscle loss
0:45 Prioritize muscle health with fat loss
1:47 Stimulants have side-effects
2:24 GLP-1 agonists aren’t great
3:23 Metabolic Adaptations with dieting
4:00 Brown fat activation
4:55 Lean tissue loss
6:10 Aerobic VS Resistance Training
6:23 Preventing muscle loss
7:27 This image explains all
8:15 Preventing fat gain
9:50 Brown fat activation
11:59 Consistency is key with brown fat activation
12:45 Cold plunges and heart health
Transcript
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| 0:00.0 | When it comes to losing body fat and keeping the weight off, it's important to recognize that you |
| 0:03.8 | should focus on strategies that help preserve lean muscle mass as well as activating brown adipose |
| 0:09.6 | tissue. We're going to draw upon an excellent review article that highlights the importance of |
| 0:13.4 | this because what generally happens when people go through these weight loss cycles and dieting |
| 0:17.6 | cycles is they regain much of the weight that they lost, yet their resting metabolic rate after |
| 0:22.6 | they lose the weight and regain it is actually lower than when they started. And when people are |
| 0:27.0 | doing this for years on end, their resting metabolic rate is quite stagnant because they've slowed |
| 0:32.1 | down their energy expenditure, their volitional movement, and they've lost skeletal muscle and |
| 0:36.8 | the size of their metabolically active organs actually shrinks. So it's important to recognize that |
| 0:42.3 | when going forward for you or people in general, when you're focusing on dietary strategies to lose |
| 0:48.4 | body fat that you prioritize the maintenance of and preservation of lean skeletal muscle, |
| 0:53.9 | wildest also activating your brown adipose tissue. And this is a great figure here from an |
| 0:58.7 | excellent review article, Figure 5, talking about the importance of preserving muscle growth and |
| 1:03.0 | activating the brown adipose tissue. They have other different strategies here, like SNS |
| 1:07.2 | activation, activating the central nervous system. I'm not a huge fan of those strategies. |
| 1:11.8 | Climbuteral has been around for a long time. A lot of bodybuilders use this. You feel terrible. It |
| 1:16.0 | actually increases your appetite over time. It's not a good, in my opinion, not a good way to go about. |
| 1:22.8 | But activating your brown adipose tissue and browning your fat and preserving muscle mass is. |
| 1:27.6 | So the scientists say we should rethink approaches for weight maintenance by targeting energy |
| 1:31.5 | expenditure and lean mass preservation. The potential ways of maintaining or increasing energy |
| 1:36.3 | expenditure include a diversity of targets ranging from sympathetic nervous system activation, |
| 1:41.0 | climbuteral, and other drugs that again, I don't generally recommend because they do have side |
... |
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