How can I run for weight loss without damaging muscle tissue?
12.01.08
I'm a little overweight but am otherwise in excellent health. I'm 5'11" and about 195 pounds and would like to lose 10-20 pounds. I eat a pretty healthy diet and just recently stopped drinking soda pop. Therefore, I've cut my daily calorie consumption to about 1600, which consists almost entirely of yogurt, nuts, fruits, veggies, oatmeal, organic eggs, and green tea. In addition to cutting back on calories, with the snow almost all melted, I'm trying to run about 4 miles a day (which feels great, both during and afterwards).
Anyway, I know it's possible to damage muscle tissue if one's diet doesn't match up with their exercise. So, what can I do to make sure my diet allows me to lose weight while not hurting muscle tissue? Does it matter how fast I run? Basically, how do I make sure I'm burning fat when I run rather than stealing protein that muscle needs? I'm not too concerned with building muscle and speed right now, just losing fat.
First, congratulations for taking the first steps to living healthier and dropping some extra pounds.
Actually, you are always damaging muscle tissue, every day. There is no getting around it. Anytime you walk, run, or perform any type of activity, you create tiny tears in your muscle tissue referred to as microtrauma.
The key is what you do AFTER your activity. If you provide your body with adequate nutrition and rest, then your body will compensate by repairing the tissue (and possibly even overcompensating, resulting in muscle gain). So the issue isn't running to avoid damaging muscle, but having the proper nutrition and rest to recover.
You will burn fat if you are dropping weight. The only way to ensure you do not lose muscle mass is to engage in some resistance training. You are not going to gain a lot of muscle mass if your calories are so low. However, engaging in some resistance training can actually help you burn more fat and retain the muscle tissue you are hoping to hold onto.
There is plenty of research to suggest that the combination of training with weights and cardio is superior to cardio by itself for burning fat.
See my source below - adding resistance training can triple your fat loss!
Jeremy Likness
Running won't lower the amount of muscle you have…it will break down muscle, but will build it back up again, IF you eat enough protein. Aim for about 60 grams of protein per day, if not more, to have enough to repair muscle tissue after exercise. Good luck.
References :
First, congratulations for taking the first steps to living healthier and dropping some extra pounds.
Actually, you are always damaging muscle tissue, every day. There is no getting around it. Anytime you walk, run, or perform any type of activity, you create tiny tears in your muscle tissue referred to as microtrauma.
The key is what you do AFTER your activity. If you provide your body with adequate nutrition and rest, then your body will compensate by repairing the tissue (and possibly even overcompensating, resulting in muscle gain). So the issue isn't running to avoid damaging muscle, but having the proper nutrition and rest to recover.
You will burn fat if you are dropping weight. The only way to ensure you do not lose muscle mass is to engage in some resistance training. You are not going to gain a lot of muscle mass if your calories are so low. However, engaging in some resistance training can actually help you burn more fat and retain the muscle tissue you are hoping to hold onto.
There is plenty of research to suggest that the combination of training with weights and cardio is superior to cardio by itself for burning fat.
See my source below - adding resistance training can triple your fat loss!
Jeremy Likness
References :
http://www.exrx.net/FatLoss/WT%26End.html
You are not running a weekly mileage that would break down much muscle mass. If you were running 60 miles a week that would be an other story.
If your main goal is to decrease your bodyfat level, long runs at a slow pace may not be the best way to go. Do more intervals and sprint based runs (100, 200, 400 and 800 meters).
Alternate days with resistance training (multi joint exercises and free weight if possible), intervals and sprints, and some occasional long slow runs on easy days.
References :