Losing weight without losing muscle: why strength training is the key
Why the scale misleads you
Say you lose five kilos in two months. Sounds good — but what did you actually lose? If part of it is muscle mass, you have not done yourself any favours in the long run. Muscle is your biggest calorie burner: the more muscle mass you have, the higher your metabolism, even at rest. The scale sees no difference between a kilo of fat and a kilo of muscle. That is why measuring your body composition is more valuable than weighing alone.
The problem with "just eat less and do lots of cardio"
The classic weight-loss approach often leads to this pattern: you lose weight but lose muscle mass alongside fat; less muscle mass means a lower metabolism; your body needs fewer and fewer calories, so weight loss stalls; and as soon as you eat normally again, you gain quickly — often more than you lost. This is the yo-yo effect, and the cause is almost always loss of muscle mass.
How strength training makes the difference
Strength training gives your body a reason to hold on to muscle mass, even when you are in a calorie deficit. You burn fat but keep your muscle — and with it your metabolism. The result: you lose weight more easily, sustain it better and look leaner. At Fit Square you train for 30 minutes on eight EGYM machines (this is how we approach weight loss in Almere) that work your whole body; the equipment automatically sets the right weight.
Measuring is knowing: the Body Scan
To see whether you are really heading in the right direction, we measure your body composition during the Health Check: how much fat mass and how much muscle mass you have. We repeat that every six weeks. That way you can see, for example, that your weight only drops a little while your body fat percentage falls sharply and your muscle mass rises — exactly the healthy direction.
Also safe with medication or after surgery
Are you losing weight with the support of medication, or have you just recovered from surgery? Then protecting your muscle mass is even more important. Our physiotherapists tailor your training accordingly, so you lose fat safely and stay strong.
Frequently asked questions
- Should I stop doing cardio altogether? +
- No. Cardio is fine and healthy for your heart and fitness. The message is: make strength training the foundation and use cardio as a supplement.
- How much can I realistically lose? +
- That differs per person and depends on your starting point and nutrition. More important than a quick drop on the scale is that you lose fat and keep muscle — and that is what we measure for you.
- Do I also get nutrition advice? +
- Our physiotherapists can explain the basic principles (enough protein, a slight calorie deficit). For extensive nutritional guidance you are best off working with a dietitian.
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