@mshils wrote:
I started on a nutrition plan a couple of months ago, and got my Fitbit a month ago. I've lost almost 10 lbs. since I started, sticking to my nutrition plan and getting my 10,000 steps a day, but my nutritionist has assessed my body fat percentage and said that half of the weight I've lost has been muscle.
I know I'm not strength training as much as I should, and I've got a 9-5 office job that requires me to sit a lot. Any advice on how I can incorporate body weight-based strength moves into my day?
First, if this was traditional handheld device, you only get accuracy up to 10%, so I'll bet any changes fell well within range of expected inaccuracy.
Also, no measurement methods (except expensive DEXA) measure muscle mass, it measures Lean Body Mass (LBM), which is merely opposite of Fat Mass, everything not fat, which includes water weight along with muscles and bones and organs, ect.
If this person called it muscle mass that you lost, get away from them, that's scary ignorance to be getting advice from. Maybe they are alright for nutrition, but maybe they aren't. They've shown they weren't smart to be talking about the body like that when they really don't have a clue then, which is over-confidence or pride talking about what they don't know.
When you start a diet, first thing body does is stop storing as much carbs in the muscles, those attache with water.
Throw in the fact that studies have shown merely logging what you eat causes better choices that cut down on sodium, means less water too.
Those 2 are the first big weight loss everyone gets. It's also the water weight that comes right back when you eat at maintenance again.
If it's been 10 lbs in 2 months, take out water weight loss, that sounds really reasonable. 1 lb weekly. If only 15 lbs was needed to lose, it would be time to slow it down purposely though.
And reasonable deficit with enough protein has been shown in a few studies to actually retain muscle mass. Not LBM, but muscle mass, and base metabolism.
Now indeed, usually dieters lose about 20% LBM and some muscle as part of any weight lost along with fat. So it is of concern, and as mentioned, some resistance training full body is all you need to stop that risk along with enough protein.
0.82 grams per lb of body weight is enough.
Must you incorporate the exercises in to the day, as in during work, or do you mean any part of the day.
nerdfitness.com and BYOG.com will give many suggestions of things you can do later for a great workout.
You'll need to manually log those as calesthenics since the calorie count based on steps will be badly under-estimated.
And suggest you do those before you let any step goals take up your time. Usually not step-based workouts are going to be better for your body transformation - like retaining muscle, or making it stronger.
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