Fat Loss
Definition: To lose fat tissue
Weight Loss
Definition: To lose “weight” – this may include fat, however it may ALSO include muscle and water.
Most people seem to be satisfied when the number on the scale is moving south, however this isn’t always a good measure that what you’re doing is working and that what you’re losing is fat.
Now, some people might ask – What does it matter if i’m losing “weight” or “fat”?
OH – It matters my friends.
Excess fat in our bodies leads to obesity, heart disease and diabetes and also slows our metabolism.
If that scale has gone down only due to “weight loss” – this is not helping your cause for “fat loss”.
When you lose muscle mass with your weight loss efforts it can actually hinder your results long term as having a low “lean body mass” will actually slow down your metabolism further.
This will begin to make it harder for you to lose weight as well as to maintain your hard earned “weight loss” efforts.
It will also NOT give you that lean and “toned” appearance you were looking for. Just a skinny doughy look – Not that hollywood hard body you were looking for.
My point – STOP using the term “weight loss” and start seeking out methods of PERMANENT “fat loss”.
Increasing your metabolism and muscle mass are both essential parts of permanent “fat loss”.
Key Points & Quick Tips on How To Improve Metabolism and Lean Mass
1. Eat Frequently. Do NOT let 4 hours pass without having a snack. Keeping your metabolism burning throughout the day is essential.
2. Strength Train. To increase your lean muscle mass you must stress your muscles to a point of vocational failure. This will cause the muscles to repair and grow which will help improve your metabolic rate.If the weights you have been using do not feel difficult try and up the weight by 2-5% in order to maximize your efforts at the gym. That last rep should ALWAYS feel difficult.
3. Lose “Fat” Slowly. Losing 1-2 pounds a week is a healthy guideline for fat loss. If you want to lose 10 pounds in a week – it is GUARANTEED to be mostly water with a bit of fat and muscle which will only be regained as soon as you start to eat “normally” again.
4. Understand that Fat Tissue and Muscle Tissue are two separate and distinct tissues. A lot of women stay clear of the free weight section at the gym because they believe that if they start building muscle and then stop training that the muscle that they built will “turn into fat”. Muscle is muscle and does not “turn” into anything other than muscle. The same thing with Fat. Fat does not “turn into muscle”. Fat cells can shrink or grow. Muscles can hypertrophy or atrophy. Do not be afraid of weights. If you’re new to weight training start by completing a full body program 2-3 non-consecutive days a week.
Bottom Line – We have to throw out the term”weight loss” from our vocabulary.
Good info about weight loss, but to achieve lasting weight loss I think you have to also change your eating routines and you have to exercise regularly.