Background
To improve my physical and mental condition, I decided to work on changing my lifestyle. I started with dancing Zumba on my switch, and I gradually made changes. My goal is to lose weight without losing my muscle mass. I implemented formal strength training offered by Les Mills into my exercise program in June. I have been exercising mindful eating for the last few months. Since the rate of losing weight was so slow, I decided to switch back to the calorie restriction. I started with creating 500 calories deficit per week.
My Exercise Program
| MON | TUE | WED | THUR | FRI | SAT | SUN | |
| Morning | Rest | BODYPUMP | Any cardio | BODYPUMP | Any cardio | BODYPUMP | BODYFLOW |
| Evening | HIIT | HIIT | HIIT |
HIIT (High-Intensity Interval Training) – 17minutes training – generates 40-45 minutes of activity minutes
BODYPUMP – 30 minutes -> generates 22 minutes of activity minutes
BODYSTEPS – 30 minutes -> generates 60-65 minutes of activities minutes
BODYCOMBAT – 30 minutes -> generates 60-70 minutes of activities minutes
BODYATTACK – 30 minutes -> generates 65-75 minutes of activities minutes
Result
The biggest change I did this time was creating 400-500 calories deficits per day to lose weight. I lost a total weight of 4.4lb. (2.8lb, 1.4lb, 0.2, 0.2lb) over the four weeks. I also lost 0.6lb of muscles mass (-0.6, -0.2, 0, +0.2). I lost 2.8lb; however, I also lost 0.6lb of muscle mass. So, I changed my tactic immediately as I am eating too little for the activities level. In the 2nd week, I ate 1,300 calories per day, resulting in muscle loss of 0.2lb. So, I adjusted my calories intake to 1,400 – 1,500 per day, which stopped my muscle loss. I could not measure the muscle mass of the 4th week due to a technical issue with my phone app.
Analysis
If my primary goal were to lose weight, I would have been happy about the result. In reality, I was shocked by the loss of muscle mass from the first week. I have been working hard to gain muscle by doing strength exercises and yoga three times per week.
My immediate reaction was to investigate how much I must eat not to lose my muscle mass. With my level of activities, getting 1,200 -1,300 calories per day was too little. At least I know that 1,400 calories are my current floor for my calorie intake.
I felt a little lightheaded in the first week because I was not eating enough food. Since I was so hungry at night, and I had difficulties falling asleep at night. As a result, my sleep quality dropped. Increasing the calories intakes by 100 calories did not stop muscle loss or sleep quality problems. Rising to 1,400 calories stopped the issues. At least I know that 1,400 calories are my current floor for my calorie intake. The minimum calories intake changes with the muscle mass; therefore, regular monitoring is essential.
Technical Problems
During the 2nd day of the 4th week, my 4-year-old smartphone stopped uploading my digital weight. The only measurement I can take is weight. Therefore, I expect some challenges in controlling and monitoring. I ordered a new phone, and I should have a new smartphone by September 12th. Since I can no longer watch my muscle mass, I must maintain 1,400 – 1,500 Calories per day with the same exercise routine.
Expectation Gaps
I lost weight; however, I was not happy with the result because I lost muscle mass. I conclude what I want is not to lose weight. To discover the output I want, I decided to organize my thoughts.
What I want to Happen:
- I want to lose FAT %. My aim is 25% for the moment. I want to fit into my clothing.
- I want to increase my muscle mass to increase my metabolisms and muscle strengths. (Strong).
- I want to lose weight.
- I want to improve my cardio endurance.
- I want to increase flexibility.
- I want to decrease my stress.
GAP Analysis
With the five items I listed, I care a lot about retaining or increasing my muscle mass. There are multiple reasons why I want to maintain my muscles. Exercise promotes muscle gains, which helps to prevent diabetes and to improve metabolism (McPherron, Guo, Bond, Gavrilova, 2013). I enjoy many outdoor activities, and retaining my muscles is the key to sustain these activities I enjoy. Moderate exercise can prevent Aging. Naturally, we tend to lose muscle mass as we age. We can prevent muscle loss by doing adequate exercises. I wanted the first two items the most. Mathematically if I increase my muscle mass, I should lose my fat percentage. Thus, I think these goals can coexist easily.
The amount of calorie input is a key to recent unnecessary loss in muscles. In the results from this round, I noticed that eating less than 1,200 calories made my weight decrease. I also lost fat mass. After two weeks, I had to make immediate changes since I did not want to lose any more muscle. I increased to 1,400 – 1,500 calories which seems to prevent me from losing muscle mass; however, the rate of weight loss will slow.
Conclusions
I learned an important lesson. Do not rush my weight loss because I can lose muscle mass. Furthermore, I felt lightheaded, and I had no energy with only 1,200 calories. My muscle loss stopped at 1,400 calories. I seem to have enough energy and a clearer head. Therefore, my current minimum calories intake is 1,400 calories.
Due to technical issues, I do not have the tools to monitor my muscle mass until the 2nd week of September. Thus, I decided to maintain my current programs.
Daily Calories Intake: 1,400 Calories
Exercise: Strength Exercise (3 times) and a short HIIT, 2 Cardio, 1 Body Flow
My Exercise Programs
| MON | TUE | WED | THUR | FRI | SAT | SUN | |
| Morning | Rest | BODYPUMP | Any cardio | BODYPUMP | Any cardio | BODYPUMP | BODYFLOW |
| Evening | HIIT | HIIT | HIIT |
When you know there are some expectation gaps, it will be good to organize your thoughts. For this round, I realize that I want to gain muscle and lose fat. Those measurements will be my primary monitoring inputs. I continue monitoring my total weight. Regular monitoring activities are crucial so that you can create timely corrective actions. The important thing is that I am improving little by little.
Reference
McPherron, A. C., Guo, T., Bond, N. D., & Gavrilova, O. (2013). Increasing muscle mass to improve metabolism. Adipocyte, 2(2), 92–98. https://doi.org/10.4161/adip.22500