How to know you’re losing muscle instead of burning fat: Fitness coach shares 10 warning signs

Exercise tips: Strength training makes you look sharper, but if that’s not the case, you may be doing it wrong (Image: Pexels)

Weight loss is a combination of a good diet, effective workout routine, and a healthy lifestyle. If you are losing weight but still not feeling strong, chances are you may not be losing fat but muscle.

Fitness coach Dillon Swinney took to his Instagram account to share some of the warning signs that may indicate the same. He wrote, “Losing weight isn’t always a win — if you’re doing it wrong, you could be shrinking the wrong thing.”

10 warning signs of burning muscle instead of fat

• Feeling weak at the gym: Increasing weights as you progress is a positive sign, but if you are finding it challenging, it’s best to introspect. He said, “If your lifts are going down week to week, you’re not fuelling your muscles enough.” Muscle strength is a must when it comes to strength training.

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A post shared by Dillon Swinney | Online Fitness Coach (@builtbydillonn)

• Losing weight too fast: Another sign that you may be shedding muscle weight instead of burning fat is when you are losing more than 2 lbs per week consistently.

• Skipping protein:Protein not only helps build muscle but is also important for recovery after a strength training session. He said, “Missing your daily target means your body starts breaking down muscle for energy.”

• Doing endless cardio: Excess of anything is bad. He added, “Too much cardio without strength training tells your body to get rid of muscle mass.”

• Sore body: For recovery, it is important to take enough protein, calories, and rest, as failing to do so impacts the muscles negatively and makes you constantly feel sore.

• Skinny soft appearance: Strength training makes you look sharper, but if that’s not the case, you may be doing it wrong. He said, “Scale weight drops but you’re not looking leaner or tighter — a classic sign of muscle loss.”

• Huge calorie deficit: Workouts fail if you create a huge calorie deficit, which may also lead to several deficiencies in the body. “Starving yourself burns through muscle as fuel.”

• Skipping strength training: If you are not adding resistance, your body loses muscle. Strength training is beneficial not just for your muscles but also for your overall well-being.

• Tiredness: Low energy and constant fatigue are common in those who are losing muscle weight rather than burning fat. He said, “Muscle is your engine; when you lose it, everything feels harder.”

• Insufficient carbs: “Carbs fuel training intensity, and without them, your body taps into muscle for energy,” he added.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.