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One of the trickiest aspects of losing weight is to find a way of losing fat without losing muscle.
Many people are under the impression that weight loss is weight loss – period. However, often times when people lose weight they are losing water weight or muscle instead of fat which won’t give them the body that they are hoping for. Rather than aiming for weight loss it is important to change your thinking and work toward losing fat without losing muscle instead.
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Losing fat without losing muscle allows you to get that sleek, toned look and lose the “jiggle” that excess body fat can cause in any part of your body. Losing body fat can also help reduce your risk of certain types of health problems and can leave you feeling energized, healthy and strong. Not only that, but having a great body can help to improve your confidence level and make you feel more comfortable in your own skin.
One important thing to keep in mind when you are focusing on losing fat without losing muscle is that you can’t trust your scale. It is easy to fall into the trap of putting a lot of importance on your weight, however the numbers on the scale are not necessarily an accurate reflection of what is happening with your body.
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Many people start a diet or exercise program only to get frustrated and give up because they don’t see the scale budging, however if they would look at their body measurements they would see that they had actually lost inches and are more firm and toned than when they began. Rather than watching your scale, take your body measurements and try to get measurements of your body fat percentage that you can refer back to to track your progress.
If you don’t work on keeping your muscle while losing your fat you are actually sabotaging your weight loss efforts and won’t get the results that you are hoping for. Having muscle in your body helps your metabolism to run in high gear, which means that you burn more calories and can lose weight more easily.
However, if you start losing weight and you are losing muscle along with losing fat, then your metabolism slows down because of the decreased muscle in your body and makes it more difficult to lose weight. That’s why so many people eventually hit a plateau with their weight loss efforts using traditional diets or weight loss techniques.
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Here is just a sample of what you will learn:
Why you will get astonishing growth after just three weeks on the program. The kind of progress that will have people a…
I am in wrestling and ive noticed that when i am losing weight, it seems that im losing muscle too. I wear sweats to practice so i sweat a lot. Ive lost around 10lbs (i weigh around 120lbs now) since the season started and i cant lift as much weight as i used to.
http://tinyurl.com/Hugo-Riv…
Here is just a sample of what you will learn:
Why you will get astonishing growth after just three weeks on the program. The kind of progress that will have people a…
I am tweleve years old and I have a little bit of a sweet tooth. Because of this I have some extra body fat around my stomach. I’m not fat but I just have some extra body fat. How can I lose weight while gaining muscle and controlling my sweet tooth?
How someone views weight loss and fat loss will have a huge bearing on their attempts to become leaner. To many, weight loss and fat loss are viewed as the same and often are used interchangeably in normal, every-day conversation without complication. But for many a distinction needs to be made.
Fat loss can be defined as a reduction in body fat only and can change even when total body weight remains the same. For example, when someone follows a resistance training program, their muscle mass may increase and their fat levels may decrease, but because one change offsets the other, overall body weight can remain virtually the same.
Muscle and liver storage of glycogen (carbohydrate) and water can affect body weight without effecting body fat levels. Following a bout of resistance training, and assuming adequate nutrition has been consumed with sufficient amounts of carbohydrate, the muscle and liver glycogen (carbohydrate) stores are filled to capacity. And for every 1 gram of glycogen stored, 3-4 grams of water is also stored. (This is why muscles appear to be bigger and fuller the day after a weights session. The muscle hasn’t dramatically grown overnight; it’s just full of glycogen and water). This storage explains why even though body fat levels haven’t changed, total body weight can fluctuate on a daily basis.
When this process is manipulated, rapid weight loss is possible (and spot reduction – but that’s another article). Training depletes the muscle of glycogen and water, and if not replaced, the body becomes lighter on the scales and rapid weight loss is reported, albeit without a reduction in actual body fat.
This brings us to our definition of weight loss – a reduction in total body weight whether it’s from a reduction in body fat, muscle tissue, water stores, glycogen stored, liver glycogen stores or a combination of 2 or more.
Unfortunately, too many people fail to see the difference between fat loss and weight loss and mistakenly focus on total body weight, thinking that to reach their ‘ideal size’ their weight must be a certain number on the scales. This line of thinking has serious implications in terms of exercise adherence and motivation. For example, a minimal or non-existent reduction in total body weight can be seen as a failure even though a reduction in body fat has occurred. For those that fail, or simply refuse to distinguish between fat loss and weight loss, this may be enough to deter them from continuing with their exercise program.
Weight loss without an associated loss in fat is an unfavourable outcome. This usually means that muscle tissue is being lost and that’s bad news for your metabolism. Your muscle mass drives your metabolic rate so any reduction makes it harder to for your body to lose fat and to avoid gaining fat.
Another body composition scenario that may occur is that total body weight may stay the, with an increase in body fat and a decrease in muscle mass. This is common amongst retired sports people who cease training, resulting in muscle atrophy (wasting), but continue to follow the eating habits they had when playing and training. Although muscle can’t literally turn into fat, this is a common and reasonable description of what happens when people stop training and continue familiar eating habits.
So when someone is following an exercise program to lose fat, they must be aware of the distinction between fat loss, weight loss, and muscle mass. And realise that in all probability, if they include a resistance training component for muscle mass and metabolic maintenance, their body weight won’t change as much as their size will.
Andrew Veprek has a Bachelor Degree in Human Movement Science and Graduate Diploma of Science Exercise Management. He is an expert in fat loss training, particularly fat loss circuit training.
Over the last 17 years he has conducted thousands of personal training sessions and researched hundreds of research papers to keep up with the latest fat loss research.
With 17 years of ‘hands-on’, ‘in-the-trenches’ experience, Andrew has helped people from all walks of life from busy mums and dads to short-on-time business people to stressed out students.
To check out easy to follow circuit training workouts, scientifically-proven to burn more fat, go to http://FatLossCircuit.com
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