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You need contractile tissue to move weight. The consensus is that hypertrophy matters for strength training. The more muscle you have the more weight you will be able to lift.
Bodybuilding is a much more forgiving sport. If you don’t want to hack squat you can change it up and do a split squat. However, bodybuilding is more mentally demanding. Bodybuilders that want to be insanely shredded will go through immense levels of hunger and low energy.
When we look at diet studies, we see how much lean body mass gets lost versus fat mass.
A lot of this depends on how much body fat you’re starting with. People who are overweight or obese don’t need to worry about losing too much lean body mass because they have a reservoir of energy to pull from.
If you need to lose, for example, from 15% body fat to 7% body fat, it’s very easy, but from 15 - 5 %, you’ll probably lose 20 - 30% lean body mass.
Individuals have a relatively tight range of homeostatic body fat that their bodies will defend. Once you drop below that range, Your body might pull more energy from lean tissue. You will start to feel the effects of caloric restriction in terms of hunger, your bar drops, and your non-exercise activity drops.
You can lessen the loss of body mass with resistance training.
Lean body mass is not the same thing as muscle mass. Lean body mass is non-fat tissues, such as skin, bone, organ weight and body water. Water gut tissue and liver tissue will shrink in response to caloric restriction.
During the first six weeks of resistance training, you don’t see much hypertrophy in people. You see strength improvements.
At first, you have a considerable increase in muscle protein synthesis and protein degradation. When you do resistance training for the first time, for example, a leg workout, you may hardly be able to walk for a few days after. This is because your muscles seem to completely remodel those proteins. After six weeks, the increase in degradation goes down.
People experience more discomfort when they are sedentary than if they are active.
Older people think cardio is the best way to get active as they don’t walk to look bulky. But it is really hard to look bulky.
Lower body strength is more important in terms of falls. Accidental death in older people is usually because of an accidental fall. After 65, you can link most deaths to a lack of muscular strength or muscle.
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Layne Norton, Ph.D. is a physique coach and natural professional bodybuilder and powerlifter. He holds a Ph.D. in Nutrition Science and is a world-renowned expert on fat loss and maintaining muscle while losing fat.
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