Losing Weight; Maintaining Muscle
I posted a few months ago about being pleased to have lost fifty pounds.
Well now I have lost seventy pounds, and have maintained it for about a month. My diet is about the same, with only two intentional changes.
First, I am no longer eating fruit with lunch. I’m just not as hungry for sweets midday.
Second, I am eating more protein after exercising. I am eating larger portions of meat at dinner after swim practice, and either a vanilla yogurt with fruit, or some hard-boiled eggs. For weekend breakfast after running or biking, I am eating more eggs in my omelets, and adding more meat and cheese.
Why? Because my wife always worries about me, and she was concerned that I was losing weight too fast, or as she put it, “you’re just melting away.” My stepson theorized that by doing mostly aerobic instead of strength training, my body may have been burning away muscle mass. I was initially not concerned because I have been lighter than my current weight as an adult. I was only training about an hour and a half each day, and I felt that there must be an anaerobic component to swimming, cycling and running. But, I’ve learned the hard way that I should listen to my stepson, and I am at the age when men often begin to lose significant muscle mass. I also noticed that while I have become much smoother in the water over these last few months, I haven’t yet regained that much speed. And, there were little flaps of skin dangling from my upper arms – whether from losing fat or muscle, I don’t know.
So I did some research and found that the body is constantly burning mostly fat but also constantly breaking down lean tissue, like muscle, tendons, ligaments, etc. The body uses what you eat to replace the fat and lean tissue. The body needs enough calories to replace everything, or you lose weight. The body also needs the right types of foods to replace what it breaks down, or you lose what gets broken down. In particular immediately after exercise, the body will need protein to rebuild muscles. Hence the added protein in my diet after workouts.
I also decided to address my stepson’s concerns with specific strength training. The apartment complex already has a full set of barbells, and a simple lifting machine, but for my pre-practice warmup, I bought a kettlebell. I felt that it would be best to work on my core strength first.
There are any number of youtube videos with specific kettlebell exercises, but that big swing routine felt a bit scary. So I first tried a very safe looking basic routine, Kettlebells 101: How to Get Started + Beginner Kettlebell Workout with Brittany van Schravendijk. I went with her weight recommendation and bought a 16 kilogram Ethos kettlebell.
-Dead Lift (from between heels).
-Two Arm Clean (to neck height).
-Goblet Squat (hold clean during squat).
-Overhead Press (clean to over head).
-Halo (circle head each direction).
Following Brittany’s most basic advice, I’ve also concentrated on keeping my back flat while sitting at work and while riding my bike. That has helped to relieve some lower back pain.
Later I found a more advanced routine, Enter The Kettlebell, by a proud-to-be-Russian fellow named Pavel Tsatsouline.
-Two Hand Swing.
-One Arm Clean.
-Lower the Kettlebell.
Tsatsouline’s workout is a lot more aggressive, so I have something to work towards.