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HELP, I’M LOSING MUSCLE NOT FAT!
Q I’m a 45-year-old woman, who at 158cm tall weighs 60kg. I’ve been working out in a gym on and off for the last 15 years. But a recent body analysis test revealed that I’m losing muscle and not body fat. How can I build muscle and burn fat instead of the other way round?
A First, I’m happy that you are evaluating your progress based on a body fat analysis and not just your weight on the scales.
Weight training is so essential for women. More muscle not only makes us look younger but also helps with hormonal well-being.
If you are weight training but seeing your muscle go down, the problem lies with your food choices. You’re probably not getting enough protein.
When you’re lifting weights, you are actually tearing muscles. They become stronger and bigger during the repair and recovery phase, which happens in the 24 hours following the workout.
So what you eat, when you eat and how much you rest determines whether your body will build muscle or lose it.
Start adding naturally protein-rich foods like whole eggs, nuts, meats and lentils to your diet. If you are lifting heavy weights, then make sure to have a good-quality protein like a whey protein shake or two whole eggs, or some meat along with a fast carb such as an orange juice, or coconut water immediately post workout. This will help with better, faster recovery of muscles and initiate fat loss.
Rashi Chowdhary is a nutritionist and inch-loss expert