Why Muscle Matters
New here? You might want to catch up by reading part one, two, and three in this series.
Today we will finish up this series of posts on weight gain and metabolic resistance, by talking about the biggest imbalances I see in clients.
First and foremost, weight loss is a term that doesn’t sit well with me. I think the term weight loss puts the focus on the wrong thing. After all, weight loss is simply chasing a number on the scale. If you’re anything like most of the women I work with, you are struggling with the scale. You’ve experimented with Intermittent Fasting, you’ve cut carbs, you have even doubled up on your workouts. And guess what? You lost a little weight. I bet you quickly found out that the weight loss didn’t last and that you might even had added a few extra pounds back.
Why wasn’t it sustainable? Because you were under-nourished. The idea that we have to live our lives hopping from diet to diet, restricting our eating to 8 hours, and cutting out entire food categories leads to hormonal imbalances, an increase in cravings, and a thicker waist line.
Let’s get down to the nitty gritty. You need muscle. Muscle is needed for your hormones to function properly and added bonus, it makes you look good. When I get to this part of the conversation with my clients, the next statement is usually along the lines, “I’m afraid to lift weights because I don’t want to bulk up.” It takes a lot of work to bulk up so push those worries aside.
The most important thing you can do to lose weight is to get healthy. The average woman that I work with is dehydrated, over-caffeinated, has a nightly wine habit, isn’t eating enough protein, is constantly stressed, and is never truly rested. Sound familiar?
Ready to make a big change? It takes consistency, patience, and time to meet your body composition goals but the good news is that you can start right where you are by taking a few simple steps:
Add load bearing workouts to your workout routine
Make sure you add in a few rest and recovery days each week
Watch your stress levels. When you’re stressed, your body produces cortisol which eats up your muscle tissue, increases glucose levels, and increases inflammation.
Get enough protein in each day. When you eat enough protein, your blood sugar is stable, your cravings go away, your mind is sharp, and you feel satisfied.
Eat carbs. Contrary to the advice of all the fad diets, carbs are necessary. What’s important here is that you pay attention to the amount and type of carbs (think greens and vegetables over Goldfish).
I’m not a huge fan of tracking macros but it is a useful tool when you’re re-learning how to manage your carb/fat/protein intake. When I ask my clients to track their macros for a week, I consistently see that most of them get less than 50g protein each day. While everyone is different and has different body composition goals, a good starting point would be to match your carb intake to your protein intake so if you’re aiming for 100g protein/day, aim for 100g carbs/day, and about 50-70g fat/day. As you become attuned to your body and how it responds to more protein and more carbs, this macro breakdown will change.
Instead of focusing on weight loss, think about body composition. Think of your body in terms of muscle vs fat. Celebrate how strong your body is.
I work with clients to uncover underlying issues and root causes that lead to weight loss resistance. By finding your root cause and addressing the underlying symptoms, we work together to heal your mind and emotions, heal your gut, rebalance your hormones, and ultimately restore your health and rebalance your body. Want to learn more about your own health? Get in touch to set up your free 15-minute consultation. I offer in-person, phone, and virtual consultations.