Learn why preserving muscle mass is essential for women over 35 looking to lose weight. Discover the importance of strength training and protein intake for healthy, sustainable fat loss.

This might shock you to hear...

I am a personal trainer and nutrition coach for women over 35 and I will not help you lose weight.

I will only help you lose body fat.

Muscle loss, is the main thing I want you to keep in mind. 

Why Preserving Muscle Mass is Crucial for Women Over 35

When someone sets out on a weight loss journey I don't think their first thought is, how can I lose all my muscle?! No, most of us want to lose body fat, but how can we control what we are losing when we diet?

There are two ways you can encourage the body to lose fat, and not muscle. Or rather **minimize** your muscle loss through a diet phase...

Protein and strength training.

Protein intake plays a crucial role in fat loss, especially for women over 35. Consuming adequate protein helps preserve muscle mass during weight loss, ensuring that you lose fat instead of muscle. Protein also increases satiety, making you feel fuller for longer, which can reduce overall calorie intake. Additionally, protein has a higher thermic effect compared to fats and carbohydrates, meaning your body burns more calories digesting it. By prioritizing protein in your diet, you can support muscle retention and boost your metabolism, aiding in more effective and sustainable fat loss.

Strength training is vital for women over 35 who want to lose weight. Not only does it help burn calories, but it also preserves and builds muscle mass, which boosts your metabolism. This type of exercise combats age-related muscle loss, ensuring that your weight loss comes primarily from fat rather than muscle. Incorporating strength training into your routine will help you achieve a leaner, healthier body and maintain your weight loss long-term.

As a woman over 35 losing muscle will only make it easier to gain the weight back, and I just can’t participate in that in the name of "fast weight loss."

Maybe you are thinking…

“I don’t care if I have muscle I just want to lose weight, why should I even care about muscle!?? I don’t want to look bulky.”

Every woman over 35 should care about her muscle mass, it’s not about looks. Muscle is key for HEALTH. Honestly the aesthetic bonus of being more "toned" is just that, a bonus. Also I dare you to TRY and get bulky, it is NOT that easy I promise!

Muscle is active tissue which burns more calories at rest, so when we lose it we essentially ‘slow’ our metabolism. Now this may not be a huge deal to lose a pound or two here or there but after 35 age related muscle loss begins, and it doesn't stop unless you fight back with protein and weights.

Low calorie diets exacerbate age related muscle loss. THIS is why you feel your metabolism is slowing as you age, it’s a combination of muscle loss and less activity. 

Muscle is also going to make you more insulin sensitive, simply put, this is key for your body easily storing carbs for fuel. See also, your body can take in and store carbs better the more muscle you have and the more attention you give to building it and keeping it over the years.

Lastly and simply, it keeps you strong and resilient as you age. People live longer these days but not BETTER. Keeping your muscle allows for the better part. Having muscle makes you more resilient to injury and disease that may come our way as we age.

I help women over 35 lose body fat, so they can preserve lean mass, which is KEY for keeping the weight off and living our best life!