At the gym, we are always working to increase an athlete’s lean mass. Keep in mind that FFM (fat free mass) includes muscle tissue (commonly referred to as lean mass) but also ligament, bone, organ, and water.
Much of that we can’t change but muscle and water are highly variable. Of course, during times of cutting (i.e., intentional weight loss), we also want to preserve as much lean mass as we possible.
Remember, muscle = function so it’s reasonable to conclude that while weight loss is good (in some cases), weight loss + muscle retention is likely better for most.
Given that we want to keep as much lean mass as possible during weight loss periods, a reasonable question might be: how much muscle can I expect to lose while working toward my weight loss goal?
A longstanding, generally accepted value is about 1/4 of all weight loss will be FFM. Meaning, for every 4 total lbs. lost, 1lb will be FFM and approximately 3lbs will be fat mass (FM).
For example: we would consider an athlete having lost 20lbs quite successful if he/she was able to lose ~ 15lbs of FM and only lose 5lbs of FFM.
It’s worth noting that in certain medical situations, absolute weight loss (at all costs) might be more important than the preservation of muscle but in many cases it’s quite useful to consider lean mass preservation during times of weight loss.
What can one do to preserve as much FFM as possible if their overall goal is weight loss?
monitor / control the rate of weight loss – aim for 1-2lbs per week or .5 to 1% of total weight, slower rates have been shown to promote FFM retention.
eat enough protein – is there a topic we talk more about I doubt it, but it’s that useful. Aim for 1.6g of protein per 1kg of bodyweight (the quick math is ~75% of your weight in grams of protein so a 200lb athlete would aim for 150g of protein)
exercise – strength training is by far the best type of exercise to promote FFM retention during weight loss, aim for 2-3 sessions per week.
A couple of useful notes:
folks with larger weight loss goals might be able to lose weight a bit quicker than the rate noted above and still preserve more FFM during the process.
genetic factors are involved and play a huge role in muscle building and weight loss (hopefully you picked the right parents).
Want help specifically putting together a plan to help you accomplish your goals? Book a Meeting with one of our coaches and lets talk.
