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There are 4 helpful ways to measure body fat:
Taking pictures every 4 to 6 weeks to visually catalog progress is also recommended.
Modest weight loss can lead to health benefits and lower a person’s risk of chronic diseases like diabetes and heart disease.
A 2017 review in Current Obesity Reports that suggests weight loss totaling 2% to 10% in people living with obesity can also result in:
Muscle is essential for functionality, and building and maintaining muscle mass throughout life is associated with longevity.
In fact, progressive muscle loss in older adults, or sarcopenia, is linked to an increased risk of falls, disability and death.
A 2021 study in Nutrients cites the following potential benefits of muscle gain:
Research suggests most adults should consume 1.5 grams of protein per kilogram of body weight per day and pair that dietary lifestyle with resistance training to build muscle efficiently.
However, this amount may vary based on an individual’s age, calorie intake and body weight.
It’s necessary to include high-quality protein sources in the diet - leucine, an amino acid typically found in higher amounts in animal-based proteins, can help stimulate muscle gain.
Protein sources high in leucine include:
For individuals who follow a plant-based lifestyle, it is recommended to costume a variety of plant proteins, including plant-based protein powders, such as pea-based products, that are typically high in leucine.
Plant sources of high-quality protein include:
Speak with a health care provider before increasing protein intake.
Excessive protein consumption or a macronutrient imbalance in a person’s diet may worsen symptoms of certain conditions, such as kidney disease and diabetes.
This engagement stimulates both muscle growth and insulin sensitivity, which promotes fat loss.
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To achieve the optimum benefits from our workouts, it is important to be aware that it is possible to lose fat while gaining muscles at the same time too. This article explains how best to achieve that.
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