MUSCLE ATROPHY: USE IT OR LOSE IT - Part 2
- Mar 23, 2023
- 3 min read
DOES MUSCLE TURN TO FAT IF YOU DON’T WORK OUT?
For years the urban legend that muscle turns to fat has been on the minds of many. The conversations regarding this concept have reverberated through the rows of exercise machines and the walls of locker rooms. It’s time to let this urban legend and gym rat campfire ghost story finally go away.
As we dive into the subject of muscle atrophy, many think if you lose muscle that it has to go somewhere, so it must turn into fat. When muscle atrophy occurs it is most often from lack of activity for an extended period of time. As protein degradation exceeds protein resynthesis your muscles are shrinking and your metabolism is likely requiring less calories to support the muscle.
If you are losing muscle and you seem to be increasing body fat, it is most often due to a caloric surplus from not moving as much and consuming too many calories. This shift seems to be why people have assumed that muscle turns to fat.
By not regularly strength training and not having a proper nutrition plan in place for hypertrophy, there is a much greater chance of body fat increasing. This is not because your muscle turned to fat, it’s because the ideal environment was created for fat stores to grow, and the worst opportunity for muscle to develop.
WHAT IS THE MINIMUM TRAINING NEEDED TO MAINTAIN STRENGTH (AND SIZE)?
The concept of bare minimum work to maintain size and strength is challenging because of how complex our bodies truly are. Ideally, if we were nourishing our bodies properly with the right quality and quantity of what we needed, were handling stress well, keeping in proper homeostasis and all other systems were running well, the average person may maintain their body’s strength and size with just 2 to 3 resistance training workouts a week. (Don’t forget to include cardio training as part of your overall fitness routine!)
The problem that happens is that we do not live in the perfect scenario to keep ourselves in a maintenance phase. Many factors become challenges. This includes hitting a plateau, meaning if your body is no longer receiving the increased stimulus it once received from your workouts, you may not experience the same benefits you once did.
If stress has increased in your life, cortisol levels may hinder your ability to maintain your strength and size. If sleep is compromised, this could also impact your progress.
Knowing the bare minimum to maintain strength is good, but do not lose site that fitness programs need to progress, typically every 4 to 8 weeks. Another consideration is to also know your numbers in other aspects of fitness and health.
Know your 1 repetition max (1 RM) for various exercises, your VO2 score for cardio and your body fat percentage as well. If you have access to metabolic testing and blood panels, these are also important to know. Being proactive is key to keeping your size and strength.
HOW LONG CAN YOU GO BEFORE STRENGTH BEGINS TO DECREASE?
Studies have shown that within a week there are molecular signs of atrophy. Depending on the muscle group, the time varies, with lower body muscles showing signs of atrophy quicker
HOW TO CONTROL MUSCLE ATROPHY?
Homeostasis is the balance of our sympathetic (flight or flight) system and parasympathetic (rest, restore and recover) system. To maximize results and improve performance these systems need to be balanced. Our muscles are similar in needing muscular homeostasis.
Exercise routines need to be progressive and challenging, but also allow for proper recovery. Assessments need to be given to ensure proper body mechanics during the exercises. If synergistic dominance is occurring muscles may no longer be participating in an ideal length tension relationship, which may result in atrophy of compensated muscles. By addressing these compensations and including the needed techniques to correct them the body can be brought back to moving with efficiency.
When I think of atrophy I think of the grim reaper for meat heads. As a fitness enthusiast, atrophy is what we normally fight to avoid at all costs. Like many challenges we face in our pursuit of improving performance and getting healthier, it takes a whole life approach.
Every aspect of your life plays a role in your success. By developing a positive relationship with physical activity and lifestyle behaviors, atrophy will hopefully be something you can avoid.
By Hariharan. V
DYOFITXⓇ Instructor
DYOFITXⓇ does not provide medical advice, diagnosis, or treatment. Any information published on this website or by this brand is not intended as a substitute for medical advice, and you should not take any action before consulting with a healthcare professional.
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