Defend your muscle while losing fat

When people think about weight loss, they usually think about losing fat. But unless you’re careful, your body can lose muscle too—and that’s a serious problem.

As we age, we naturally lose up to 1% of muscle mass per year after around age 40. And if you’re losing weight quickly, the loss can accelerate unless you protect against it. That’s why resistance training is an important habit to build into your life, not just during Limbo.

• What is it? Short bursts of intense effort followed by recovery. Think sprints, fast circuits, or even a hard ride uphill.
• When to do it:
  • Fasted morning window: You’re likely burning fat and raising adrenaline naturally.
  • Avoid late evening: HIIT close to bed raises cortisol and can disrupt sleep.
• Why it works: HIIT trains your muscles and mitochondria to process energy more efficiently. Your glucose might spike but you’ll be more insulin sensitive long term.
  
  

Why muscle matters

Muscle isn’t just about strength. It’s your metabolic engine:

• It helps you burn more energy at rest
• It improves glucose control and insulin sensitivity
• It’s your reserve tank for health, mobility, and recovery as you age

If you lose muscle during weight loss, your metabolism can slow, your glucose response can worsen, and long-term weight regain becomes more likely.

Protein gives you the building blocks

Your body needs two key things to preserve or build muscle:

1. Resistance training: mechanical load that signals muscle to grow or stay
2. Protein: the raw materials to rebuild tissue

Build your meals around protein-first. Without protein, your body may break down muscle for energy, especially when you’re in a fasted state.

Limbo resistance training basics

• Start simple. You don’t need fancy equipment. Bodyweight moves like squats, push-ups, and lunges are enough.
• Progress over time. Add resistance (like dumbbells or bands), more reps, or more sets.
• 2–3 sessions per week. That’s all it takes to maintain or even build muscle during weight loss.
• Work big muscle groups. Legs, glutes, back, chest—these move the needle most.

Use Limbo’s workouts, specially designed for you in Limbo.Life.