3 Things you MUST do to Lose Fat without Losing Muscle [3 Studies]
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- Опубликовано: 8 сен 2024
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References (Copy & Paste DOI into Search)
[1] doi:10.1152/ajpendo.00590.2013
[2] doi:10.1186/1743-7075-11-29
[3] doi:10.1074/jbc.M116.732511
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#weightlosstips #fatlosstips #fatlosstip
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No current Amendments
2nd amendment is nice.
The Founding Fathers send their respects from the Other Side.
Bald eagles everywhere are crying
Well, your physiology is admirable, but the word you were looking for is "necessary", not "necessitous".
Years ago when my sons were in their teens they started to go to the gym and I had to drive them. The gym was in the middle of nowhere at the edge of a small town. To kill time while I waited for them I decided to join the gym too rather than sitting in the car for 90 minutes. It was the best thing that I did. My sons made up a routine for me and I was going serious weight training after a few months. My sons are now in their 20s but I still weight train 4x/week. I also walk 2 miles every day as my dogs insist on long walks. I never smoked or drank alcohol. I just turned 60 and have never felt better. I was never on any medication but I do take magnesium, fish oil, niacin, collagen, vitamin K2 with vitamin D when there is not enough sun.
So resistance train and eat enough protein, got it.
But what is enough protein? Watch and find out!
@@brandonyoung4910 Roughly, up to 1.5 to 2 g protein per kg of body mass, if you train and fast. About 50% less if you train but don't fast.
@@brandonyoung4910 To be precise, I mean not fasting, but caloric deficit.
Funny how 50+ yrs ago before fancy gyms, studies or supps, ppl just knew what to do. Humanity is devolving.
@@Mr_Penguins_Pet_Human Of course science is important to not only "confirm" hypothesis but also to understand the mechanisms to be able to boost it when necessary. Imagine people who can't perform resistance training, or that can't metaolize properlu proteins. Specially older people. Understanding all that is critical to produce better drugs, routines, etc.
> Interesting fact about Nothing to Sneeze At
> In the 17th century, sneezing was considered a symbol of status as people believed it cleared their head and stimulated their brain. Soon sneezing at will became a way to show one's disapproval, lack of interest and boredom. The first recorded use of the phrase in its current negative form, was in 1799, in a play by John Till Allingham: 'Fortune's Frolic': "Why, as to his consent I don't value it a button; but then £5000 is a sum not to be sneezed at."
Well, at this point in time, I'm not disappointed but more relieved, when a video just confirms the 'same old, same old' bits of knowledge we already had. Too much confusing and contradicting information out there. This is nice and simple and clear. Exercise and a high protein diet. There you go. I like it 👍🏻
Agreed!
Is weed a protein?
@@Nicksoniannah. Better to burn out than fade away.
@@NicksonianBecause unless you have kidney failure, there are no good studies saying that
Just gonna test my knowledge and make a prediction before I watch it: 1) resistance training, 2) enough protein 3) don't be ... over 120 years old? :P
Excellent!
If you're over 120, you already did things right enough.
@@mikafoxx2717 Nice one!
@@mikafoxx2717yup, when I reach 120 I’m gonna start smoking.
According to dr Sinclair, 120 is not a limit, and there’s no limit whatsoever. I’d really like to hear Nicholas’ take on this.
Protein, resistance training, leucine
every person that wishes to teach needs to learn how to deliver complex information to his audience like you Physionic, i just feel more engaged in the content and can listen to 1 hour straight of your content because you make things sound fascinating and also keeping the video light with some jokes in the middle :) im so happy i found your channel
That means the world to me, I always try to hit that mark. :)
@@Physionic ~ Indeed, you are an excellent teacher 👍
Another big part of it is the vocabulary use and structure itself. Ei. The most intelligent people in the world will explain things in a way that the least educated may understand. It sucks to have a ton of great info to pass on and have people staring at you blank faced in bewilderment. He does a really good job with that while not having to explain what every word and phrase means getting people lost in the gluttony of information presenting.
Good on him and good for us I suppose. It's a talent many teachers could take lessons from.
I just watched my first physionic video as an “insider” .. absolutely brilliant … can’t believe it took me this long to join.
As a whole foods plant-based person, I appreciate you providing examples of leucine-rich plant-based foods and not just animal sources.
My take is to eat protein rich TDEE on exercise days to support muscle (re-) build and only BMR on rest days with relatively little activity
According to latest research on IF, people who lost weight on IF lost lean muscle mass, which was gained fully back after they ate normally.
Do IF if you want to lose weight and not muscles, the lean tissue loss is due to glycogen depletion, but HGH protects muscles from using muscles as fuel when there is energy in the system in form of fat.
Systemic proteome adaptions to 7-day complete caloric restriction in humans
Maik Pietzner, Burulça Uluvar, Kristoffer J. Kolnes, Per B. Jeppesen, S. Victoria Frivold, Øyvind Skattebo, Egil I. Johansen, Bjørn S. Skålhegg, Jørgen F. P. Wojtaszewski, Anders J. Kolnes, Giles S. H. Yeo, Stephen O’Rahilly, Jørgen Jensen & Claudia Langenberg
In nature journal
Systemic proteome adaptions to 7-day complete caloric restriction in humans
Maik Pietzner, Burulça Uluvar, Kristoffer J. Kolnes, Per B. Jeppesen, S. Victoria Frivold, Øyvind Skattebo, Egil I. Johansen, Bjørn S. Skålhegg, Jørgen F. P. Wojtaszewski, Anders J. Kolnes, Giles S. H. Yeo, Stephen O’Rahilly, Jørgen Jensen & Claudia Langenberg
Love your nerdy jokes 😂 Great video! Your explanation, as usual, very clear and without excess vocabukary 🙏
Comedic tendencies detected!!
Keep it up!
Recently bought a body composition scale on Amazon and it is very interesting. Shows trend lines over time. I had been, I thought, paying attention and working on it, but I am extra-focused now on muscle and bone mass. “What gets measured gets managed.”
I had to do this....LOL!! The colloquial idiom “nothing to sneeze at” first made an appearance in the late 17th and early 18th century, but has its roots a little earlier than that with the craze of snuff boxes, which as you might expect resulted in an awful lot of sneezing.
A pinch of snuff sniffed into the nostrils could produce a sneeze on call and developed into something people did in the middle of a conversation as a sign of disrespect to the speaker or what was being said. Sneezing could also be used as something of a status symbol, showing you were perhaps above the person and anything they had to say. So if someone said something that you disapproved of or found beneath you or boring, you could show your pretentious disregard by getting out your snuff box and sneezing.
What do you think about the addition of red light therapy, which from what I understand, stimulates mitochondria, and I would think that would accelerate the metabolism.
Summary:
Physionic discusses the importance of losing weight predominantly through fat loss rather than muscle loss, emphasizing the significance of muscle mass for health, functionality, and metabolism. It explains the cellular mechanisms involved in maintaining muscle size and protein synthesis, particularly in the context of weight loss.
**Resistance training, adequate protein intake, and consumption of leucine-rich foods or supplements are highlighted as strategies to preserve muscle mass during weight loss.** Physionic also mentions the need for further exploration into optimal timing and frequency of protein consumption and resistance training.
Have you seen the publication of the American Heart Association Epidemiology and Prevention Institute with the following title: "8-hour time-restricted eating linked to a 91% higher risk of cardiovascular death". I am very curious to understand your opinion on the underlying scientific research for this publication ....
Garbage
Physionic is a bro
DYEL, tho?
I lost , weight muscle due to long COVID I needed this video on muscle loss! ❤ Can you address long COVID one day please? Thanks!
I've noticed Just a few rounds of hitt training has also boosted protein uptake.
Resistance training, eat protein , small deficit , 4 of some importance good sleep, 5 green tea coffe taurine creatine,ω3 ,wjat ever has muscle retention supplements oxidizing mobilibg far
Also true for diabetics. Diabetic sarcopenia is a real problem.
I didn't google it to make sure...but isn't the expression: 'Nothing to sneer at'?
If so, I'm glad I could finally make useful contribution on this channel 😆
Nope
Probably a modification of that saying, yeah.
The first recorded use of the phrase in its current negative form, was in 1799, in a play by John Till Allingham: 'Fortune's Frolic': "Why, as to his consent I don't value it a button; but then £5000 is a sum not to be sneezed at."
@@rayF4rio
I shall only sneeze at things then, in the future. No more sneering for me!
@@raraavis7782Sneeze I say. Christ compels you. Sneeze and rid this body of disease.
People always say "don't cut too hard and long it will nuke your metabolism" etc. Surely is "gains" are the goal this is true. But from a perspective of longevity, wouldn't the optimal path be trying slow down the metabolism as much as possible while also preserving as much muscle as possible in terms of some balance point. Isn't there somewhere a theoretical (if not individuum dependent) optimum? My thinking is that 1) keep the muscles for all the perks, like less insulin resistance etc, as an insurance for better health when we age, as we know this is highly correlated but 2) the slower the metabolism, the less damage we get from that apparatus running and splattering around free radicals etc, which should at least positively affect one of the pillars of ageing?
JUST what I needed to see this morning. Thank you!! ❤
Nice video. I 'knew' I should do weight training to try and minimize muscle loss while dieting to get rid of my excess body fat, but was mainly focussed on the caloric deficit, macros and doing lots of walking -- only "aiming" to get to the gym 3x/wk (and often only going 1 or 2 times during the week). seeing the empirical data to show how the weight training helps reduce muscle protein degradation during periods of energy deficit helped reinforce that I have to put a *lot* more focus on making sure I get to the gym for my weight training sessions 3x per week (even if it means getting in less than my usual 20K steps on those days). As I am 62 it was also good to have reinforced that it is even more important to do weight training during dieting now that I'm older than it used to be in my 30s and 40s.
I think not getting enough sleep can also cause more muscle loss during dieting
Great commentary - thanks.
You forgot about zinc, zinc deficiency causes protein synthesis decline.
I don't think I'd say I forgot - I mean, deficiency in many minerals and vitamins leads to many ill effects, so isolating zinc is a drop in the bucket and focusing on the more modifiable players mentioned in the video are much more important
Should have covered how much protein people need to get an adequate amount of necessary amino acids relative to age in order to induce muscle synthesis.
I love your channel. Lots of facts, no bullsh*+
Another fantastic video!
Cool graphics!
Is it possible to attenuate the drop in cellular energy levels by eating sufficient sugar and trying to optimize thyroid levels? I know "eating sugar" and "losing fat" aren't often said in the same topic, but there are other places to cut calories in the diet. Most people will immediately eliminate sugar but I wonder if this is counter-productive for overall cellular metabolism?
I'm from the North of England. Never heard the expression "nothing to sneeze at", until now. We say "nothing to sniff at", which is a sign of contempt. Similar to "turn your nose up (at)". Being sniffy is being contemptuous.
What a about creatine? Can help compensate ATP reduction while in a caloric deficit?
Ty so much for this info
Does this mean after a workout we should take a protein shake with 30g protein and creatine (ATP) and 2g leucine plus alpha-alanine? I thought leucine was bad because it triggers more mTOR and drives more cancer growth? Isn’t that what the longevity crowd say? So confusing all this! Still like your videos tho
Thank you!
what happens to your muscle if you fast for 5 days and resistance train (light weights) ?
- other doctors/channels are saying you don't lose muscle in this period of time plus your GH and testosterone levels shoot up
Does mTor activation contribute to aging?
From what I understand an exceptionally high mtor helps cancer cells grow
Doesn't sirolimus lower mTOR function? Isn't this a positive for longevity? Shouldn't be the goal to up the adipocytes and lower the adipoblasts?
“Fight off bears” made me spit
Edit
Ffs this guy’s on a roll
Appreciation of your dad style humor aside, I’d be really interested in an in depth discussion of the mtor pathway. I’ve recently heard a bunch of people speaking about mtor as being a negative thing. I am aware that runaway mtor activity is associated with several diseases but I am fairly confident that’s not the entire story.
My guy hasn’t seen the sun in 4000yrs
Nic's gonna look youthful for another 4000 with that lack of photodamage, as long as he takes his vitamin D lol
You ain't lyin'
Is resistance training with bands equivalent to actually using weights? I have a rotator cuff injury that is limiting what I can do.
That works, too
This is complicated stuff We are amazing humans one physicist proclaimed we are created from a speck of Cosmic star dust when I watched this I was totally flabbergasted . I also think we are part plant we need sunshine and are attracted to the sky daydreaming on the clouds etc
Thank you for sharing your knowledge. It helps me get through the meaning crisis that Vervaeke talks about .Namaste
Why every time I see you do I get marvel vibes. I swear you're a superhero at weekends or something. Superman is the main one that springs to mind. Am I right?
Something I'd love to see from you is one on Mtor, lifting and aging.
Many say that excess protien, mtor, and such shortens lifespan somewhat. I'm trying to have the greatest healthspan I can, so is there such thing as too much lifting or protein? I'm trying to switch to more whole foods plant dominant with little saturated fat, plus I've been lifting though in just a maintenance or so. I'm not too interested in getting massive and have a decent physique for a regular person, could probably do with less than 18% BF so I can see the core muscles more prominently.
I have experienced muscle loss while dieting in the past.
I’d like to know more about resistance training frequency and intensity that helps retain muscle and protein timing and frequency.
I’m 50, and I feel like I would need to be very careful.
The good news is, if you just want to maintain muscle mass (i.e. not trying to get jacked), you don't need to go crazy. Maintaining muscle mass is a lot easier than building more muscle. A recent video from Renaissance Periodization seems to suggest that a full body workout once a week would be sufficient.
@@michaelblacktree yea, I’m sure that works if you are eating at calorie maintenance or above, but when you go into a deficit, you’d have to do more.
If you watch enough dr. Mike, he will say that also.
Congrats on correcting the white balance! Fixes my ED at last ;)
I'm assuming you mean energy deficit right... right?
@@arihaviv8510 - LOL! 🤣
i think there is some information missing. that is the information which macro to cut down. cutting out fat completely and keeping carbs keeps insulin high and slows down the lipase enzymes ===> minnesota starvation experiment.
perfect for weight loss - as in fat loss only - is cutting out carbs and keep enough fat in to keep cortisol low and testosterone high.
Please talk about something Mindy Pelz said on a talk with a RUclips host. She said women shouldn’t do OMAD because it creates increased Progesterone (I’m post menopausal). I’m on day 6 of a hopefully 55 day fast and I usually eat and enjoy an OMAD eating program. Please advise.
personally i take 1-2g leucine (relatively low amount i think, probably barely above threshold of making any difference) with my lunch (which typically has _some_ vegetarian protein source also). seems to work to some extent considering i'm in a calory deficit most of the time and according to janky bioimpedance measurements muscle tissue seems to stay somewhat constant
That barely does anything. In fat loss phase, you should consume roughly 1.5 - 2 g of whole protein per kg of body mass if you train. Just eat an egg or two with each meal, no need to supplement leucine specifically.
In the graph comparing EB, ED and PL I notice that most of the weight training response was male. Does that indicate that males respond better to resistance training and/or do it more effectively? Even in the EB and ED groups one male triangle stands out at the top. The weight trainer?
5:07 regarding phosphatidic acid. The lecithin contains a lot of and PA is also sold separately. Does it make sense to supplement with either PA or lecithin when you want to build muscle? Or preserve muscles when on a diet?
You got me with ED joke 😅
You could tell the elderly like me a 70year old not to overdo (doing it daily or 5 times a week) any exercise. Recovery from one HIIT session may require a whole week in the beginning. Three per week is madness unless you hold college records like one RUclipsr does (came 7th in the Olympics).
What about not being in too much of a calorie deficit? I heard if you're in too much of a deficit (say less than 50% of your daily expenditure) and even if you're consuming enough protein and lifting weights you'll still lose muscle. Is that true?
but how much training is enough?
Great video about cellular triggers for mtor and muscle preservation in chaloric deficit. I was also searching studies about another big topic that you slightly touched in a video (ab. one year ago), where you talked about chaloric restrictions and cancer. To be more precise the very actual topic is fighting some type of cancer (which tupes?) with water fasting or in extreme cases with the help of the very dangerous dry fasting. Could it be useful to induce atophagy and apoptosys to prevent or ever cure cancer ? I'm off topic I know...😅
Moderate hypocaloric diet high protein intake (imo optimum is 3gr protein per kg )and resistance training. Miss any of the 3 and failure is the only outcome
I’d like to get baseline list for labs related to this topic. What important labs can I do?
does the size of the calorie deficit matter too? Or does calorie deficit impact protein synthesis only to the extent that it affects the two things mentioned in the video (less energy to lift weights and potentially less "room" for protein). Also, in the study mentioned, did they control for how much protein the participants had during the day? I'm trying to gauge the minimum amount of protein I have to have per day; should just have the bulk of it after the effort like they did in the study?
I would like to know where do you do your PhD … which lab ? And what is the subject of your thesis?
I wonder if supplementing with Phosphatidic Acid on rest days would be advantageous while in a deficit? 🤔
Yo, never been that early,
Regardless
I am very interesting in that topic.
As someome who works out and overweight aka need to lose weight (easy , already done it) without losing ton of muscle (hard).
9:08 But doesn't Chicken contain certain purines that break into uric acids and could cause gout if consumed in large enough quantities?
Similar problems occur in soy with phytoestrogens, no?
Love your videos, my friend. I find them to be very stimulating and entertaining. Thank you for sharing your knowledge with us. Love and Light. 🤗
Love his videos but he talks as slow as Ferris Bueller’s teacher. Playing these vids at 1.5 speed is the solution with the bonus of getting smarter 50% faster.
Fair enough! :)
Do you really absorb all the information as fast as you hear it though? If that's the case, I envy you.
If you’re in a prolonged fast, is it a good idea to do resistance training? Or it can do more harm rhan good?
The answer would depend on:
How long is the fast?
Is it a water only fast?
What is the individual's BMI/percentage fat to muscle?
Are there any other underlying health issues?
Generic guidance for 48hr fast in overweight but otherwise healthy individuals on mainstream research channels tends to say "light exercise" and stay well hydrated. Consider supplementing electrolytes and break a fast with protein.
I did keto last year for 4 months. Lost 40lb,16 of which was muscle. 😢
If you took this to a very extreme, something like eating 100g of protein in 1 hour, but otherwise fasted, do you think it would be possible to still resistance train to either retain or even grow muscle even in that extreme of a calorie deficit? Given the recent tagged milk protein study showing elevated MPS after 12 hours on 100g of protein this seems at least plausible.
does the size of the deficit matter? For example is it easier to maintain muscle at a 500 calorie deficit vs a 1000 calorie deficit? (besides the obvious "less energy for workouts" thing)
Does the size of deficit have no role over muscle preservation? I mean eating at a deficit of 1000kcals must be a lot catabolic vs 500kcals..no?
The Simon Sinek of health 🖖
Is it true that one needs to consume a bolus of 30+ grams of protein to ensure mTor activation .. while less can likely result in the protein being converted by Gluconeogenesis into carbohydrate?
The way muscle mass and fat is measured is subject to some controversy, perhaps if you measure strength gain or loss would be easier when dieting.
I’m gonna guess before I watch it all, eat enough protein, train and sleep well 😴
Thank god i can fight off bears! 😂
How to eat protein? One meal a day or spread throughout? Does it matter?
On average, body can use no more than 40 g of protein per meal for muscle building. Check out Renaissance Periodization channel for videos about protein intake. Maybe there are some on this channel too (I haven't checked).
@@bytefuThose studies are fairly simplistic. Usually fast digesting whey protein in isolation. When you factor in your digestion and the amount of time that it takes to digest a large meal with a large amount of protein, it's several hours. Very different from pounding a whey shake on an empty stomach. Extra frequent meals is excessive for a lot of folks. You can build muscle just fine on an intermittent fasting protocol. 🤔
@@nmnate Well, all of that has been mentioned in various videos on RP channel, e.g. the fact that whey protein is metabolized much faster than soy protein. Turns out, I am bad at compressing roughly an hour of information into a relatively small comment.
@@bytefu Yeah, it's all good. It's a complicated topic but I tend to oversimplify it the other way (just try to get your protein in, in a reasonable amount of meals). I think quantity of meals really starts to matter when you're eating a lot of calories. I'm not at the point where I think I need 4 meals yet (bulk is usually 3200-3400 calories for me), but I'm getting close. Usually meals over 1200-1300 calories are just a lot (personally). Those big meals to take a while to digest, so I've always felt like worrying about protein timing with smaller quantities just never really made sense in practical way. Even if you supplement with something like whey protein, it not always in isolation, so you can probably handle more than one scoop at a time. Maybe if you're just having a water+whey shake after a workout with not much else, limiting the quantity might make more sense. 🙂
@@nmnate After gym, I usually take about 50 g soy protein shake + a large apple. Then, two hours later, I eat normal food at home, which includes 2 eggs or a chicken thigh. And another protein shake 1 hour before sleep. Breakfast contains some protein too. I don't actually count calories, just slightly correct meal size based on my current weight, which I measure every day. Works well with my 80 kg body and 1 hour training 2-4 times a week.
What about taking creatine monohydrate as the precursor to ATP? How much and is there an issue with taking it without eating carbs that day?
Creatine is usually a good idea in that regard. 5 grams is typical, and no issues when not consuming carbohydrates.
I was 1,000,000% expecting sleep to be one of the three. Dad humor is high tier!
I would put that as a #4.. I guess the 3 were considered if everything else is normal/optimal.
4: dont diet too hard
ie don't have an excessivly large energy defecit
I would also like to know how much leucine it takes to trigger mtor, and does that amount vary by age or individuality
Hmb
Have you covered the discovery of dr. Sinclair on age reversal with gene therapy? If not, will you? Thanks.
I have, check channel for video
dont know if its on my side but there is a very high frequency noise getting in that gives me a bit of discomfort, maybe from the microphone?
Nah bro, new findings from experts now show fasting increases cardiovascular death risk by 91% a presentation in AHA wtf is happening in the world.. Save us Captain Nick
That study hasn't even released yet (it was a presentation at a conference) - whoever is reporting on it should wait until all the details are out... it's nonsense to assume we know anything about the study when we can't even read it.
OMG I just saw this. Crazy!
But I don't want to activate mTOR...
Context dependent :)
@@Physionic It sucks that longevity and keeping your muscles doesn't go well together in terms of mTOR. If I want to live long, I have to keep mTOR down (maybe even with Rapamycin). If I want to gain and keep muscles, I have to take enough protein which activates mTOR...
@@wildcsgotacticsjust eat lots of sugar so your A1C goes up, develop type 2 diabetes and get on to metformin! Provided you don't have bad kidney biomarkers.
Seriously, look up metformin and metformin mimicking- a precancer cell sweeper- mitigates neoglucogenesis, and look up yamanaka factors which will induce pluripotent stem cells. The trick is to keep your DNA intact, endothelial cells intact, and keep your stem cell variability. This allows your senescent cells to remain intact or be repaired quickly without DNA oxidation.
Then train away, my friend.
Do you want to end up an ancient weakling or an old gigachad? Although, if you live much longer, you may end up transferring your consciousness into a robot and not caring anymore about being able to walk to and lifting a spoon. That is, if your capitalist overlords will let you do that for less than trading your soul in exchange :)
Dude, please fix your sound. There's a high pitch ringing in most of your videos. There's gotta be some way to filter this in post
How does Mtor fit in when taking glynac on training days?
Must I lift weights? Can body weight, pushups and squats, pull-ups etc, not do just as well?
The modality of resistance training is fairly unimportant. As long as it hits the muscle groups effectively, the exercise is of adequate challenge and you can progress over time, go for it. Some body weight exercises are incredibly effective...pullups is a good example. Others you may have a hard time with long term progression and have to swap out (ie. body weight squats for harder variations). Adding weights can make that long term progression potential really straightforward.
the data mentioned at 8:30 means that it's bad news for keto? Since when on keto, insulin is not present I think
Saw the ED joke coming from a mile away, lol. I wonder if creatine would help keep ATP levels higher in a calorie deficit and help hold on to muscle mass more than one would without creatine?
Possibly so
Does pilates and Calisthenics count as resistance training?
Should resistance training be done during extended fasts(5+ days) ?
I'm worried that since no protein is being ingested the muscle tissue damaged from resistance training will degrade and lead to muscle loss
Probably not, but you should stay mildly active (walking, for example)
Yeah, you want to have some muscle activation but limit muscle damage, protein synthesis will still happen in a fast but unless you have spare protein you only want to combat degradation and not try to put too much strain that takes too much protein medium.
Thing is, most people who try to lose weight just cut calories. They don't do any resistance training, they lose muscle, they become weaker and think dieting just doesn't work
The sad part is if (when?) they rebound and return to their original weight they're back to a worse state. It's a lose-lose all around. 😅
Lol, I literally sneezed the moment before you told me that's nothing to sneeze at and went off your tangent. Did you hack my camera?
yes