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#078 Resistance training for time efficiency, body composition, and maximum hypertrophy | Brad Schoenfeld, Ph.D.
FoundMyFitness
Lift and Fuel to Preserve Muscle
To prevent muscle loss during fat loss, weight lifting is essential; without it, individuals, particularly those with minimal fat to lose, will experience muscle loss. Insufficient protein intake further exacerbates this issue, necessitating higher protein consumption than the standard recommendation, especially for those in a caloric deficit. Research indicates that resistance-trained individuals should aim for 1.6 to 1.8 grams of protein per kilogram of body weight per day, which is approximately double the RDA. Proper nutrition and resistance training are critical for preserving lean mass during weight loss efforts.
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