Back in early August, I wrote about the “secret” to preventing muscle loss while dieting (check it out here).
My point was this- based on the hundreds of measurements I made back when I had access to a body composition lab, I am convinced that if you are lifting weights while you are dieting, you will not lose any muscle.
After writing that post, I started thinking – I wonder if this is still true for VERY low calorie diets.
Turns out it is.
In a study conducted by J.W. Bryner and published in the Journal of the American College of Nutrition, subjects were put on an 800 Calorie per day diet and weight trained 3 times per week. At the end of the study, subjects lost body fat but did not lose ANY muscle mass.
This is really impressive information as the subjects were on an 800 Calorie per day diet for 12 WEEKS!
What’s even more significant about this study is that the subjects were only eating 80 grams of protein a day for 12 weeks.
This study helps prove that it was the weight training and not the high protein diets that caused the preservation of muscle mass I talked about in my last post.
Based on this research, and my own research, I am certain that the best way to preserve your muscle mass, even when on an extremely low calorie diet is to weight train.