Health Journey Week 107 | Weekly Weigh In 

Thanks!! 😊

Thank you so much ❤️ See you tomorrow!

Aww thank you!! ❤️ 45 minutes is my usual as well but I've been trying to split that between weights and cardio this week. I guess we'll see when I weigh in how that's working (though obviously I'm also back on meds now too) Yay for 2 more pound 🎉 Congratulations!!

That’s not entirely how it works but sort of. You don’t have to be in a calorie surplus necessarily to achieve “body recomposition” which typically refers to losing fat while building muscle. If that is the goal, under trained individuals have a much easier time achieving this at a slight to moderate calorie deficit or even maintenance versus someone who has been weight lifting for years and years and has a much higher training age. When eating in a calorie deficit it is very important to keep lifting weights and eating adequate protein to help maintain muscle. If you’re in a larger calorie deficit, sometimes losing muscle is inevitable. That’s what a lot of people are seeing with GL1Ps which can be alarming since muscle mass is SO important as we age. But not lifting weights won’t prevent this… it’s the lifting weights that helps preserve muscle. And the duration of a strength training workout doesn’t really impact this. That’s so arbitrary. There are so many factors that go into what you could be doing in a certain time frame. I personally wouldn’t worry about workout length and instead focus on muscle groups and the volume you are getting for each muscle group (weight times sets and reps, how frequently you are hitting certain muscle groups, starting with a large compound lift to target the most muscle at once and then moving towards more accessory lifts, etc. and then focusing on progressive overload from week to week whether that be through increasing sets, reps, weight, tempo, etc.) You can certainly over train a muscle group to diminishing returns, but just looking at the length of your workout isn’t going to tell you anything about possibly overtraining a muscle group. If you spent 45 minutes just focused on one small muscle group… likely you’re over training it. But 45 minutes on a full body workout where you are hitting full body, you’re probably fine (assuming smart exercise selection and sets and reps tailored to your specific goals for strength versus hypertrophy). All that being said, so much goes into gaining and/or maintaining muscle. And it’s even more nuanced than everything I touched on. But it is so common that people are in the gym “lifting weights” but not seeing the progress they are looking for since they aren’t following proper protocols for how to achieve muscle gain.

This must be what he was referring to. He only does weight loss so I know he sees a lot of people who are doing different methods, some are there for surgery, some for the injections and some, like me, just want to lose weight as naturally as possible but our bodies won't let us.

That is a lot of super awesome information! Thank you!! I haven't worked with a trainer in a couple of years but I'm trying to follow the basic outline he gave me (minus the burpees because those are the absolute worst thing in the world and I think I'd have to be threatened to do them again) My gym does offer training so I may take a personal class or 2 if I can work it into my budget.