By: Sue Pasqual
你有否發現年輕時，我們能夠隨心所欲地進食喜愛的食物，但體重卻不會增加? 很有趣是嗎？不過今非昔比，現在卻難以保持同樣的體格，身體組成亦如是。有些人誤以為運動能抵消不良的飲食，或選擇進行極端的飲食計劃是可行的方法。他們或會減去磅數，但最終卻未能建立健康的身段。大多數人太遲才認識到不良的習慣其實會導致脂肪增加、水分及肌肉流失。
肌肉流失會釀成為「瘦胖子」，即身高及體重比例正常，但脂肪比例過高及肌肉量不足，這不單使你無法建立均勻的身段，身體積存過多的脂肪亦會對健康構成不良影響。因此，在減重的過程中，必需同時防止肌肉流失。不妨參考以下建議，助你減磅不減肌！
健康及充足的飲食
我們進食高脂高糖的食物絕不能讓你擁有健美的身段，節食捱餓更不可行。有說「人如其食」，此話相當正確。如我們進食均衡及富營養的膳食，包括蛋白質、健康碳水化合物 (疏果、高纖穀物)及健康脂肪，我們的身體也隨之更易達致健康均衡。
按受改變
有些人較難改變他們多年來的不良飲食習慣及食物選擇的觀念，但30年前可行的飲食習慣大慨未能在我們今天的身體發揮同樣的作用，但這是正常的。先不說我們的荷爾蒙及活動量的轉變，食物的質素也隨5年月改變，通常變得更差。身體及食物的轉變是最正常不過的！我們只需願意相應地改變我們的習慣便可。
負重運動
每星期進行三次重量及阻力運動鍛鍊。你無需每天鍛鍊兩小時或拼力完成每個動作，但你需要讓你的身體意識到肌肉的運作，以讓身體開始運用體內元素來建立肌肉！可考慮透過複合動作來鍛鍊所有主要肌肉群，如需要的話，可加入心肺運動，但卻不能以此為主。
補充蛋白質
要在減重過程中防止肌肉流失以建立結實健美身段，補充蛋白質是首要事情！運動配合適量的蛋白質可有助肌肉的建立及增長，更可在過程中促進新陳代謝。謄食中缺乏主要食物組群，尤其是蛋白質，經常會令我們感到疲倦及肚餓，同時亦會影響我們的新陳代謝。我們的身體很聰明，它會優先選取維生的物質，如你沒有為身體提供足夠的營養素，這或會使身體先分解肌肉以提供能量。如你在攝取足夠的蛋白質上感到困難，請謹記你可選擇TLS® 高纖蛋白營養飲品，為你補充植物來源蛋白質及營養素！
要維持結實健美身段看似並不太難，但這需要決心及毅力，持之以行。不用擔心，你和你的身體絕對值得你用心經營！
HOW TO AVOID LOSING MUSCLE DURING WEIGHT LOSS
Isn’t it funny how when we were younger we were able to eat (almost) anything we wanted and not gain weight? Now, it can be much harder to maintain the same physique – but that’s especially true for maintaining body composition! If you’re looking to shed excess pounds without shedding valuable muscle, we’ve got your guide on how to avoid losing muscle during weight loss!
Growing up, I was always was active and involved in structured and recreational sports. I actually never thought to diet while growing up, so it’s scary that kids of all ages, some as young as 7 or 8, talk about going on diets! The reality is that times have changed and what “worked” when we were teenagers just does not and cannot work for us now.
Maintaining Body Composition
All of us know that person who thinks they can out-exercise a bad diet or that severe restriction is the way to go. Sure, they may see the scale move – but those aren’t results that are creating the healthy physique they’re after! Most people find out too late that those bad habits actually cause fat gain, fluid loss, and muscle loss.
Why You Want to Avoid Losing Muscle During Weight Loss
There are a few reasons to avoid losing muscle, but a common driver is to avoid becoming what some call “skinny fat”. The official medical term is “metabolically obese normal weight”, and it refers to someone who may be a healthy weight for their height but has too high of a body fat percentage and not enough muscle. While it definitely won’t get you the toned physique you want, it’s also very unhealthy to carry around that much body fat!
How to Avoid a Metabolically Obese Normal Weight (MONW)
The men and women I speak to look for that lean and healthy physique that exudes the “I am fit, healthy, a feel amazing” vibe. To achieve that look takes consistency and dedication, but mostly common sense.
Eat Healthily & Enough
We cannot have a fit and healthy body if we feed it high fat, high sugar foods. We especially can’t achieve that body if we starve ourselves to try and get it. They say “you are what you eat”, and I truly believe that saying holds true. If we eat a well-balanced and nutritious diet consisting of protein, healthy carbohydrates (fruits, vegetables, high-fiber grains), and healthy fats, then we’re more likely to notice the same healthy balance in our bodies.
Be Flexible
For some people, it may not be as easy as simply switching up diet. Some of us have a long history of unhealthy habits and beliefs surrounding food that requires us to retrain our brains. What worked for us 30 years ago probably isn’t going to work the exact same for us today – and that’s okay! We forget our hormones and activity levels change. The quality of the foods we may have eaten back then have changed, too – often times for the worse. Bodies change, foods change, and it’s totally normal! We just have to be willing to change our habits accordingly.
Exercise – with Weights!
Perform strength or resistance exercises 3+ times per week. It doesn’t have to be 2 hours per day or maxing out each movement, but you need to show your body that muscle is being used in order for it to start using resources to build! Consider targeting all major muscle groups by using compound exercises. Add in cardiovascular exercise as needed, but don’t let it become your only focus.
Remember Your Protein
Avoiding the loss of muscle during your weight loss efforts to obtaining that lean and strong physique means putting protein first! Exercise coupled with the right amounts of protein will help your muscles build and grow, also boosting your metabolism in the process. Skimping on the major food groups, particularly protein, often leaves us deprived and hungry while also affecting our metabolism. Our bodies are smart. It will always take what it needs to survive first, and that may mean breaking down muscle for energy if you aren’t fueling properly. If you have trouble meeting your protein goals, remember you have your TLS® Whey Protein, Plant-Based Protein, and Nutrition Shakes to help!
Although it may seem easy to maintain a healthy and lean physique, it does take commitment and dedication. Don’t worry, you and your body are worth it!
Comments (0)