Sal Di Stefano

So one gram per pound of target body weight, what the data shows when you look at those areas is even without strength training, it has a muscle preserving effect.

When you add strength training, it's even more powerful.

So inadequate protein intake as defined by not hitting these super high targets that we're talking about, you're essentially shooting yourself in the foot and you're gonna make muscle loss much more prevalent with your weight loss journey.

The second thing is poor strength training or resistance training programming.

So I think a lot of people know by now, if they want to keep muscle, especially if they want to build muscle, they need to do strength training.

But I don't think a lot of people know what that looks like.

That's right.

That's right.

So the first problem I see with poor resistance training programming is that people think if you use a dumbbell or a barbell or machines, it automatically qualifies as strength training.

That's not strength training, not necessarily.

It's the rest periods that make it strength training.

So if I use dumbbells, barbells, and machines,

in a way that looks like cardio.

If I'm doing circuits, if I'm doing exercise after exercise after exercise with no rest to try to sweat, to try to get out of breath, then I'm essentially, I might as well be running on a treadmill.

I'm not doing strength training.

Strength training that builds muscle or that preserves muscle is known as traditional resistance training or strength training.

I do a set, maybe eight to 10 reps, relatively high intensity.

Then I rest for two to four minutes and then I do another set.

And then to what Adam's saying,

what's really important to consider your ability to recover and adapt.