Gaining muscles, losing weight26 Oct 2024 / 11 minutes to read Elena Daehnhardt |
|
Disclaimer: This story is a personal experience and should not replace professional medical advice. Consult with healthcare providers before significantly changing your diet or exercise routine.
Introduction
Previously, I shared my life story about my accident, an operation followed by quad inhibition, and a prolonged and complex recovery. I have started to walk again, and want to share my approach to muscle build up and loss gained weight after a time of limited mobility.
I’ll provide dietary recommendations, exercise tips, and related scientific research. Please note that I am not a medical professional, and you should consult your doctor before introducing these tips into your lifestyle.
A Joyful Childhood and a Life-Altering Injury
Growing up, I had a happy childhood filled with adventure and exploration. One of my greatest passions was free-climbing rocky mountains. The thrill of scaling heights without equipment gave me a sense of freedom and accomplishment. I also liked to be the first person on that high mountain, whatever it takes:)
However, this adventurous spirit came with risks. One fateful day, I made a misstep that severely damaged my knees. It was terrible, and I am still dealing with my recovery.
The Knee Operation and Quad Inhibition
The injury was significant, and I had to undergo a knee operation to repair the damage. Post-surgery, I faced quadriceps inhibition—a condition where the muscles fail to activate properly, making movement difficult. It’s like your muscles forget how to work, and you have to retrain them to do their job.
Despite this setback, I was determined not to let it define me. I embarked on a rigorous training regimen, pushing myself to the limit.
Weight Gain While Maintaining Muscle Mass
Why have I gained two stones in just four months? During my recovery, I was worried about muscle atrophy. To combat this, I consumed food without any restrictions to maintain my muscle mass.
I drank numerous protein shakes loaded with maltodextrin, a sugar that adds calories. While this helped preserve my muscles, it also led to significant weight gain.
Reactivating My Quad and Rebuilding My Dream Body
As my quadriceps began to reactivate, I seized the opportunity to rebuild my dream body. It was a challenging journey, but the progress I made filled me with a sense of joy and satisfaction.
Adopting this approach was more complex and challenging than I had anticipated. But I soon realized that it was a long-term commitment that would change my life for the better. I began to appreciate the process and the changes it was bringing about in me.
My Approach: Diet, Exercise, and Lifestyle Changes
1. Committing to Daily Physiotherapy
I did my physiotherapy exercises religiously every day. I promised to maintain this routine for three months before revising my plan. This commitment was crucial for regaining strength and mobility in my knee.
Exercise Tip: Consistency is Key
- Regular Physiotherapy: Daily exercises help improve muscle activation and joint mobility.
- Incremental Progress: Gradually increase the difficulty to avoid overstraining.
2. Embracing a Healthier Diet
I started eating more salads and incorporating various vegetables into my meals. This reduced my calorie intake and provided essential nutrients for recovery.
Dietary Recommendations:
- Lean Proteins: Include chicken, fish, tofu, and legumes to support muscle repair.
- Complex Carbohydrates: Opt for whole grains like brown rice and quinoa for sustained energy.
- Healthy Fats: Avocados, nuts, and olive oil can aid in reducing inflammation.
- Hydration: Drink plenty of water to support metabolism and overall health.
A balanced diet rich in proteins and low in sugars aids in weight loss while preserving muscle mass, according to the article “Dietary Protein Quantity, Quality, and Exercise Are Key to Healthy Living: A Muscle-Centric Perspective Across the Lifespan” discussing the key points for weight loss and muscle growth/preservation:
- High-Quality Protein: Consume high-quality protein throughout meals to support muscle growth and preservation.
- Skeletal Muscle: Essential for strength, metabolism, and efficient nutrient use; its maintenance supports health throughout life.
- Protein Intake: Higher protein intake than the current RDA might be necessary, especially for active adults and ageing individuals.
- Protein Quality: Prioritize proteins with high digestibility and essential amino acids (DIAAS ranking).
- Meal Frequency: For optimal muscle protein synthesis, spread protein intake across 4-5 meals daily.
- Physical Activity: Regular resistance training enhances protein utilization and muscle mass retention.
- Holistic Nutrition: Consider whole-food-based approaches and food matrix interactions for better health outcomes.
- Aging Considerations: Increase protein intake in older adults to counter anabolic resistance and muscle loss.
I also know that sometimes we feel hungry, and drinking water can solve this hunger issue. To prevent overeating, try drinking a glass or two of water half an hour before your meals.
Besides, according to Ayurveda, sipping very warm water in cold times of the year is beneficial. When visiting Honk Kong, I saw people drinking hot water even during the summertime.
Surely, everyone knows that leafy greens, berries, fruits, vegetables, healthy starches, and good-quality proteins are good for overall health. However, you should consider your own food intolerances and preferences.
However, please be mindful of your portion sizes. You need to listen to your body and see when to stop eating. Plus, to feel less frustrated, find yourself something interesting to do. You will forget those chocolate muffins you wanted to indulge in.
3. Incremental Increases in Exercise
I began walking 100 meters at 1 km/h on the treadmill. Over time, I increased the distance and speed. Now, I walk 1.8 km at 3.5 km/h.
Exercise Tip: Progressive Overload
- Start Slow: Begin with manageable workouts to build confidence.
- Monitor Your Body: Pay attention to how your body responds and adjust accordingly. For instance, my heart rate was quite high even though I walked very slowly initially. I gradually increased my walk tempo while monitoring my heart rate to be within moderate frequency.
- Set Achievable Goals: Small milestones keep you motivated. My goal was to walk more every day; it did not matter how much longer, but it mattered that I had progressed in time.
- Strength training plus Cardio: Combining strength training with cardio exercises such as running and cycling is essential for muscle gain and fat loss. Surely, I prefer cycling now :)
- Move daily: Aim to move at least 30 minutes daily. I do even more, combining stationary bicycles and treadmills.
4. Stress Management and Moderation
I decided not to stress about my diet. I allowed myself to eat anything my body wanted but in moderation. This approach prevented feelings of deprivation and helped me stick to my dietary changes. For instance, I have allowed myself to eat a tasty food I like occasionally, but not every day!
Dietary Recommendations:
- Mindful Eating: Focus on hunger cues and savour your food.
- Portion Control: Use smaller plates to help regulate portion sizes.
- Avoid Emotional Eating: Find alternative ways to cope with stress.
5. Improving Sleep Quality
Recurrent bedtime restriction can alter human food intake patterns, leading to excessive snacking rather than meal consumption in an obesity-promoting environment 1.
In children and adolescents, insufficient sleep is linked to an increased risk of obesity, likely due to metabolic issues, skipping breakfast, and higher consumption of unhealthy foods. In adults, the connection is less clear [2]. Research indicates that those sleeping less than 6 hours may be more prone to obesity; however, the causal relationship is complex. Obesity can lead to sleep-related problems like sleep apnea and depression, making it hard to determine whether lack of sleep causes obesity or vice versa. Despite the need for more research, experts suggest improving sleep quality as part of obesity treatment for adults [2]. Authors of Sleep and Weight Loss recommend:
-
Keep a regular sleep schedule: Irregular sleep can disrupt metabolism and insulin sensitivity.
-
Sleep in a dark room: Artificial light at night is linked to weight gain and obesity.
-
Don’t eat right before bed: Late-night eating can hinder weight loss efforts.
-
Reduce Stress: Chronic stress can lead to poor sleep and weight gain.
-
Be an Early Bird: Late bedtimes may increase calorie intake and weight gain risk. Early risers may maintain weight loss better.
As a notorious short-sleeper, and not an early bird, definitely. It is yet challenging to be an early bird for me. I aimed for at least 6 hours of sleep each night. Improving my sleep was essential for recovery and hormonal balance.
Health Tip: Prioritize Sleep
- Establish a Routine: Go to bed and wake up at the same time daily.
- Create a Restful Environment: Keep your bedroom dark and quiet.
- Limit Screen Time: Avoid electronic devices before bedtime.
Progress and Current Status
Through dedication and consistency, I have lost 1.5 stones and have 0.5 stones to let go. I’m taking it slowly to avoid stress and keep my cortisol levels low, which is crucial for weight management.
Conclusion
Rehabbing from a knee operation was one of the most challenging experiences of my life, but it taught me valuable lessons about perseverance and self-care. By committing to daily physiotherapy, embracing a healthier diet, progressively increasing my exercise, managing stress, and improving my sleep, I was able to lose weight and rebuild my strength.
I have shared my non-stress weight loss approach that you might consider. Please remember that I am not a medical professional, and take my advice after consulting your best doctor.
Did you like this post? Please let me know if you have any comments or suggestions.
AI-generated art and music/sound posts that might be interesting for youReferences
1. Sleep curtailment is accompanied by increased intake of calories from snacks
2. Sleep and Weight Loss, advising:
|
About Elena Elena, a PhD in Computer Science, simplifies AI concepts and helps you use machine learning.
|