If you are eating sufficient calories and protein, and lifting as you say, the running should allow you to lose fat since fat is a key energy sourced utilized during long runs. If you started running significant distances without ample calorie intake, muscle loss can definitely happen. Interestingly, 1 pound of muscle contains around 600 calories and fat 3500, so losing muscle can happen pretty easily. If you were not doing any resistance training at all, then “Yes,” you could certainly lose muscle. I recommend tracking your results with weigh-ins, possibly body fat percentage measurements, and making sure your strength levels don’t decrease. This way you can ensure you don’t lose muscle, or at least don’t lose a meaningful amount over time.
– Kwesi (Kwesi Peters, CPT, Community Manager)
Eating clean and maintaining proper nutrition will help you maintain a lower body weight, but unless you include resistance training 2-3x per week you will slowly lose your muscle mass (a process known as sarcopenia) and strength at a rate of about 0.5% every year after age 25, and by as much as 1% after age 60. I would recommend that you speak with a physical therapist who can help you develop an exercise program that won’t aggravate the herniation or cause further injury. You want a program that strengthens your core stabilizers and addresses your muscular imbalances. You should also focus on low-impact exercises such as walking, biking, and swimming, rather than high-impact exercises like jogging, sprinting, or jumping. Because there are so many exercises that compromise the spine and would do more harm than good, you should absolutely get checked out by a physical therapist before recommencing any workout program.
Both good nutrition and proper exercise are important for long-term health and wellness. Working with a certified professional will actually help you strengthen you weaknesses and build a more solid foundation so you can continue to feel young, strong, and healthy for the long-term.
Hope that answers your question. Good luck!
– Kristin (Kristin, CPT, CHC)
Thanks again – Jon
I’m 5’11” and about 170lb with around 7% body fat. My weight doesn’t fluctuate much, at most a few pounds either way. I stay consistent with exercise a few times per week and generally don’t eat much more than my body can burn off.
Thanks for the congratulations regarding the website and videos. Very happy you find them inspirational!
– Marc (Marc Perry, CSCS, CPT)
So overall, there are two ways to look at it: 1 – What are your goals? Not being acid-forming is nearly impossible and without it, everyone would be a vegetarian, no one would do any sort of high-intensity exercise (because that is extremely acid-forming) and there would be basically no sports played throughout the world.
2 – The Gerson Method is probably the biggest proponent of not eating any food that is acid-forming and seems to have helped some people battle cancer. The method is based on a number of things, with mainly high amounts of juicing (up to 13 per day) of alkanizing foods from organic sources, along with coffee enemas. These things tend to be extreme in terms of everyday survival and not necessary for the average person.
If your goal is to improve aesthetically, I would lean towards eating a variety of foods from different sources and you should be fine, especially if you include more vegetables into your repertoire. You might want to consider juicing if you’re truly concerned about it.
– John ( John Leyva, CSCS, CPT)
– Kwesi Peters (Kwesi Peters, CPT, Community Manager)