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New location opening soon in Bee Caves!
At Body Tonic, we’ve seen some incredible transformations in our wellness and weight loss programs. One of the most common questions we get is: How do I maintain lean muscle mass while losing body fat? Even better—how do I build more muscle without adding excess fat?
The answer is simple, but the execution requires strategy. Muscle isn’t just about aesthetics; it’s one of the most vital components of longevity, mobility, and metabolic health. If we want to live longer, stronger, and with fewer health complications, muscle should be a top priority.
Muscle is more than just tissue—it’s an active, metabolic powerhouse. As we age, we naturally lose muscle mass in a process called sarcopenia. This decline starts as early as our 30s and accelerates with age, leading to reduced strength, balance issues, slower metabolism, and increased risk of chronic diseases. But here’s the good news: this is preventable.
Muscle plays a key role in:
✔ Fat Loss & Metabolism – The more muscle you have, the more calories you burn at rest. It keeps your metabolism firing even when you’re not working out.
✔ Glucose Regulation & Insulin Sensitivity – Muscle acts as a glucose sink, helping regulate blood sugar and prevent insulin resistance (which is a precursor to metabolic disease).
✔ Bone Density & Injury Prevention – Strong muscles protect your bones and joints, reducing the risk of fractures, osteoporosis, and falls.
✔ Hormonal Balance – Lean muscle positively influences testosterone, growth hormone, and other key hormones that help keep us youthful and energetic.
✔ Overall Longevity & Quality of Life – More muscle means better mobility, better energy, and a longer, healthier lifespan.
When people think of weight loss, they often focus on shedding pounds, but what really matters is shedding fat—especially visceral fat, the deep belly fat linked to chronic diseases.
To build a lean, toned, and strong body while burning fat, we need to approach it scientifically. This is why we emphasize DEXA scans at Body Tonic. These scans go beyond the scale, measuring:
✔ Lean muscle mass
✔ Visceral fat levels
✔ Bone density
✔ Body fat distribution
This helps us tailor a plan for optimal fat loss while preserving (or increasing) lean muscle.
If your goal is longevity, fat loss, and maintaining a strong body, resistance training should be your top priority. While cardio has its benefits, excessive cardio—especially without proper strength training—can lead to muscle loss, slower metabolism, and a weaker physique over time.
Weight training is non-negotiable. It builds and maintains lean muscle, increases bone density, improves insulin sensitivity, and keeps your metabolism high. Ideally, you should incorporate:
✔ 3 to 5 days of strength training per week focusing on compound movements like squats, deadlifts, presses, and rows.
✔ Progressive overload (gradually increasing weights and intensity).
✔ Minimal but strategic cardio—a mix of short high-intensity sessions (HIIT) or daily walking for overall health.
Building muscle doesn’t happen without proper nutrition—specifically, enough protein. A common mistake people make is under-eating protein, which leads to poor muscle retention and slower recovery.
To optimize muscle growth while staying lean, aim for 1 to 1.2 grams of protein per pound of your “ideal” body weight per day.
For example, if your goal weight is 140 lbs, you should be eating 140-168 grams of protein daily.
✔ Prioritize high-quality protein sources like grass-fed beef, pasture-raised eggs, wild-caught fish, organic chicken, and high-quality whey or collagen protein.
✔ Space your protein intake throughout the day to maximize muscle protein synthesis.
✔ Pair protein with healthy fats and fiber to keep blood sugar stable and prevent cravings.
If building muscle was just about lifting weights, we’d all have it figured out. The reality is, muscle growth is multi-factorial, and we need to address:
✔ Digestion & Nutrient Absorption – If your gut isn’t absorbing protein and nutrients properly, you won’t build muscle effectively. We focus on optimizing digestion for better protein synthesis.
✔ Cravings & Hunger Hormones – Balancing hunger hormones like ghrelin and leptin ensures you eat the rightamount to fuel muscle growth without overeating.
✔ Recovery & Sleep – Muscle doesn’t grow in the gym; it grows during recovery. Poor sleep disrupts muscle repair and fat loss.
✔ Blood Flow & Circulation – Proper circulation ensures oxygen and nutrients are delivered to muscle tissues efficiently for growth and recovery.
✔ Hormonal Optimization – Testosterone, growth hormone, IGF-1, and even thyroid function play a role in muscle retention and fat loss. Our wellness programs help ensure these hormones are optimized.
At Body Tonic, we don’t believe in fad diets or quick fixes. We focus on real, sustainable body recomposition—helping you build a stronger, leaner, and healthier body that stands the test of time.
By balancing your hormones, improving digestion, managing cravings, prioritizing strength training, and optimizing protein intake, we help you reach your goals faster—without the struggle.
Muscle is your longevity organ. It’s time to treat it that way.
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