3 Reasons Why You're Gaining Weight and Losing Muscle

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3 Reasons Why You're Gaining Weight and Losing Muscle

When you want to shed unwanted weight, tone up, and build lean body mass, it’s frustrating to go through all the motions but not reach your goals. 

Here at Performance Rejuvenation Center, we understand all aspects of 

men’s health needs, including obstacles leading to weight gain and muscle loss.

Here are three reasons why you’re gaining weight and losing muscle.

1. Inadequate protein or overall calorie intake

Protein is the building block of muscles, and insufficient intake can hinder muscle maintenance and growth. If your diet lacks adequate protein, your body may break down muscle tissue for energy while storing excess calories as fat. Ensure you include protein-rich foods in each meal to support muscle health.

The Recommended Dietary Allowance (RDA) for protein is just 0.8 grams per kilogram of body weight, but this is just the bare minimum your body needs to survive. This amount is how much you need to avoid serious health complications of low protein. Despite this, 33% of adults over age 50 miss the mark for daily protein intake. If you want to gain more muscle, you may need more protein.

If you want to gain muscle and lose weight, you may need closer to 30% of your daily total caloric intake from protein. That’s roughly 1.2 - 1.6 grams of protein daily for every kilogram of your target body weight. 

Here’s an example: if you weigh 185 but want to lose 20 pounds, aim for 90 - 120 grams of protein per day. That’s a far cry from the daily minimum of 0.8 per kilogram of body weight!


Keep in mind, though, that Performance Rejuvenation Center can help you determine the best targets based on your goal weight and body composition. 

Eating more protein is just one piece of the puzzle. It’s important to eat regular, well-balanced meals. Skipping meals and cutting your calories too low can sabotage your efforts. In particular, these can impact muscle preservation because not getting enough calories tells your body to conserve energy by breaking down muscle tissue. Consume enough calories to support your metabolic needs and maintain muscle mass.

2. Insufficient exercise regimen

When you want to lose weight and gain muscle, your workout should strike a balance between cardio and strength training. 

Lack of strength training

Cardiovascular exercises are excellent for overall health, but neglecting strength training can lead to muscle loss. Incorporate resistance training into your workout routine to stimulate muscle growth and metabolism.

Overemphasis on cardio

Cardio is good for your mind and body, but too much of a good thing isn’t necessarily good. Excessive cardio without a balanced approach can contribute to muscle loss. Aim for a mix of cardiovascular exercises and strength training to optimize weight management and muscle preservation.

3. Underlying health conditions

Hormone imbalances, such as elevated cortisol levels due to chronic stress, can contribute to muscle breakdown and weight gain. Your hormones play critical roles in countless body functions, and the slightest disturbance to their delicate balance can wreak havoc on your weight, libido, and even your mood. 

Endocrine disorders, such as thyroid dysfunction and diabetes, can also contribute to weight gain. Addressing hormonal imbalances can help you reach your wellness goals.

What to do when you are gaining weight and losing muscle

Nothing’s quite as frustrating as when you’re trying to lose weight and gain muscle 一 and the opposite happens. The good news is that you’re not on this journey alone and the Performance Rejuvenation Center team can help you restore balance and reach your goals. 

To get a good understanding of your hormones (and any potential underlying issues), Performance Rejuvenation Center orders blood work. Our physician reviews your hormone levels and may recommend testosterone therapy, growth hormone replacement therapy, or peptide therapy. We also provide specific guidance on your lifestyle changes 一 nutritional changes, exercise routines, sleep hygiene practices, and stress management that can complement your wellness goals. 

If you’d like to lose weight and gain muscle,  call our Washington, D.C., office at  202-251-4472 and learn how we can help you reach your goals into the New Year and beyond.