A popular goal among our Napa personal training clients is to increase lean muscle and achieve a more toned physique. There is a common perception that consuming an increased amount of protein in the diet will increase lean muscle mass. Having more lean muscle mass is desirable to obtain an improved body image perception of one’s body image. This can be achieved by focusing on toning specific areas of the body and decreasing subcutaneous fat around areas that usually hold on to fat such as the abdominal region, hips, and back of the body.
We need to be careful about the information we see in social media posts, popular fad diets, and other popular articles in magazines. A common trend that is talked about is to eat more protein to create more lean muscle. There is a flaw in this message. Just like carbohydrates and fats, if protein is not utilized for its specific function to rebuild connective tissue, in this case lean muscle mass, it will have nowhere else to go except to be stored as fat underneath the skin. If we do not induce an environment that creates a stimulus for lean muscle to be metabolized and built, then an increased amount of protein will be stored as fat.
It is true that an increased amount of protein in the diet can lead to increased muscle mass. However, what we fail to see in articles and other information that endorse high protein diets is how much resistance training should be included with the combination of increased protein in the diet. We have covered the different categories of resistance training in previous articles which include anything from doing bodyweight kinesthetic movements, taking Yoga or Pilates classes, or utilizing weight training techniques to put muscular stress on the body. By putting muscular stress on the body, microscopic tearing of the muscle fibers will occur. When we get this microscopic damage to the muscle, the ability for protein to be able to rebuild the structural integrity of the muscle increases. This results in functionally stronger muscles and improves the architecture of the muscle. The combination of resistance training and increased protein will refine the muscles stressed by resistance training to become larger in size and help maintain a leaner overall physique. To be able to utilize these effects of building lean muscle, participating in a resistance training exercise protocol of at least three times per week will positively influence this goal.
As the general population, we need to be careful of how we are absorbing this information and who we are comparing ourselves to when trying to obtain more lean muscle mass when becoming leaner is goal. For example, there was a feature on the diets of Chris Hemsworth and Dwayne Johnson is Men’s Health Magazine. Chris Hemsworth plays Thor in the latest Marvel movies. Dwayne Johnson, commonly known as The Rock, plays various “buff dude” roles in movies as well. The article highlights that they consume at least one gram of protein per pound of body weight. For these two Hollywood actors who have the physiques of Greek god statues, they weigh anywhere from 200 to 250 pounds. Meaning they consume 200 to 250 g of protein. That is a ton of protein to consume. However, for these actors, this is a suitable amount. Thor and The Rock’s job is to maintain a physique of elite physical condition for that role in the movie so that they can look like a superhero or elite super soldier. In order to obtain this physique, they must train anywhere from 8 to 10 times per week performing a form of resistance training. As a consumer reading this information, we need to ask ourselves if we are willing to train and hit the weight room 8 to 10 times per week. Nine out of 10 times, the schedules and lifestyles of the general population cannot meet this criteria. Therefore, the commonly perceived idea of an increased amount of protein to build lean muscle mass is not congruent with the frequency of training.
Existing as a society where we work an average of 40 hours a week at our jobs, tend to our families, and participate in social activities, it becomes increasingly challenging to go into a gym setting and perform resistance training at least 3 times per week. When increasing the amount of protein in our diets, we are also in danger of consuming too many calories at one time. A more realistic solution is to put a strong emphasis on balancing fitness and life. We need to make sure that the demands in life can equal the demands of our training expectations. By prioritizing training and ensuring that resistance training can be performed three times per week, that opens up the ability to increase the dietary demands of protein to achieve more lean muscle mass. It’s imperative to use caution when increasing dietary protein beyond what is normally consumed. We don’t want to fall into the trap of not exercising enough while increasing the amount of protein we eat. This could lead to an increased amount of fat storage.
Aim to integrate balance for the longevity of our lives. Ensure to perform resistance training at least three times per week. Participate in cardiovascular activities in your hobbies like playing recreational sports or taking walks and hikes with your friends. Use your intuition before buying into fad diets, feature articles on celebrities, or social media advice. A healthier option is to prioritize the focus of balancing out the demands of life, refining your training routine and achieving a balanced diet of carbohydrates, proteins, and healthy fats. After a healthy active lifestyle and regularly occurring resistance training regimen have been integrated into your life, perhaps then you can address increasing the amount of protein in your diet to achieve more lean muscle mass.
Sean McCawley, the founder and owner of Tenacious Fitness in Napa, welcomes questions and comments. Reach him at 707-287-2727, napatenacious@gmail.com or visit the website napatenaciousfitness.com.
