You don't JUST lose fat when you lose weight post-op bariatric surgery.. Part of that weight loss is muscle loss. (You'll also lose some weight from your bones & your organ tissue! Don’t worry - it’s not a lot.) But it goes to show that “losing weight” shouldn’t be your only goal. Building muscle needs to be a top priority, too.
Losing muscle mass can be detrimental to your success and reaching your health and fitness goals. Your strength will decrease, your balance will decrease, your risk of weight gain will increase, as well as your risk of developing other health-related diseases.
Our muscles do SO many wonderful things for our bodies. We wouldn't be able to stand up, move around, smile, or poop without muscles!! So take a minute to APPRECIATE every muscle in your body.
Here are 5 key things your body needs to build and MAINTAIN muscle.
Side Note: I say MAINTAIN muscle because once you gain it, it doesn't just magically stick around. You have to work to keep it.
#1: Exercise! Shocker, right? You need to exercise. Specifically resistance training. You need to move your muscles against some kind of resistance for them to grow and get stronger. Regardless of what kind of workout you choose - whether you use dumbbells, resistance bands, or your body weight (think squats, push-ups - even if they’re against the wall) IS a crucial factor in your body’s ability to build and maintain muscle after bariatric surgery.
#2: Protein. Most dietitans will argue that this should come before exercise, and it probably should, lol but my focus is exercise so of course I had to say that first! But when it comes down to it, you need both. A protein-rich diet is so important for maintaining muscle health. Our muscles are made of protein. LITERALLY. Protein gets broken down into amino acids. Amino acids are the building blocks of muscle. So you eat protein, your body breaks it down into amino acids, and those amino acids aid in the growth & health of your muscles!
If you try exercising WITHOUT consuming enough protein, you’re not going to see the results you’re looking for. No matter how hard you work out, if you don’t feed your muscles with protein (and so many other nutrients) you won’t reach your goals. In fact, you may wind up with an injury or some other kind of unpleasant symptoms (weak, tired, brittle hair & nails…) if you’re doing too much exercise without the right amount of protein in your diet.
#3: Vitamins & Minerals. On top of protein, you gotta make sure you’re consuming the right amount and types of vitamins and minerals. How well your muscles grow and repair depends on the nutrients you feed them. Working closely with your surgeon & dietitian truly matters. Just like a lack of protein can cause unpleasant side effects, a lack of vitamins/minerals WILL cause many unpleasant and dangerous side effects.
#4: Hydration. Your body depends on the fluids you drink to help carry nutrients to your muscles. Hydration also aids in nutrient ABSORPTION. Soooo that means that even if you are getting in all of your vitamins & minerals, if you’re dehydrated, those nutrients aren’t getting to your muscles fast enough. And if your muscles aren’t getting the nutrients, your workouts will suffer and you’re likely to get injured.
On top of all of that, fluids help to keep your joints lubricated, your body temperature regulated, and your brain hydrated (to ensure you’re focused & concentrated). It is dangerous to work out if you’re dehydrated. If you know you didn’t get enough fluids in that day, don’t work out or do something very low-impact.
#5: Sleep & Stress Management. These are last on the list because honestly, most people PUT them last on their list. I didn’t do the actual research but I would guess that over 50% of the US population doesn’t sleep enough. And I’m sure at least 50% of the US population would say they’re stressed out. BOTH a lack of sleep & increased stress levels wreak havoc on your body’s ability to build muscle. Building muscle is the last thing your body’s thinking about if you’re stressed out and sleeping like crap.
Sooooo…Basically - It’s all connected.
You can exercise to build muscle. BUT! If you don’t eat enough protein, you won’t make much progress.
You can exercise and eat enough protein BUT! If you don’t ensure you’re consuming enough vitamins & minerals, you won’t make much progress.
You can exercise, eat enough protein, and reach your vitamin/mineral goals BUT! If you’re not hydrated, you won’t make much progress.
Lastly, you can exercise, eat enough protein, take your vitamin/mineral supplements, and hit your hydration goals BUT!!! If you do not sleep well and manage your stress levels, you will not make much progress. And you’re putting yourself at risk for feeling unwell & getting hurt.
I hope you found this helpful! :) If you need a personalized workout plan, click here. Or browse my self-paced at-home workout plans here.
Disclaimer: Thebariatrictrainer.com website offers health and fitness information and is designed for educational and entertainment purposes only. Before beginning a new fitness program, you should consult your physician or general practitioner. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult a physician, general practitioner, or other healthcare professional. do not disregard, avoid, or delay obtaining medical or health-related advice from your healthcare professional because of something you may have read on thebariatrictrainer.com. The use of information provided through thebariatrictrainer.com website is solely at your own risk and is not medical or healthcare advice.
Comments