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Weight loss v Fat Loss
Losing weight ? this is probably the most fundamental topic discussed in the fitness world. Almost every one of us has a friend or a family member who wants to lose weight. But have you ever thought about the difference between weight loss and fat loss? As a common ideal people tend to understand both of these terms as meaning the same thing. This article will hopefully help you to understand the difference between weight loss and fat loss, so you know what to aim for as a priority.
When it comes to weight loss and fat loss it is truly crucial to understand that to lose weight can be a most difficult task for anyone. Simply by cutting down significantly on food you will lose those pounds no matter what. NO MATTER WHAT? Does that mean you should sacrifice other areas of your health and well being just to get a few pounds off? Of Course not. Your General Health can suffer immensely from crash dieting and not only that but any weight lost can come back on with interest (think about ?the Yo-Yo effect). When it comes to weight loss the only result you will see by stepping on the scales every day will be some weight loss but no fat loss.
Let?s have a look at the definitions of both terms:
Weight loss is defined as decreasing your total body weight which includes your bones, muscles, organs and body fat.
Fat loss is defined as decreasing your total body fat or the amount of fat that your body carries. Think healthy when it comes to the amount of body fat you carry: about 10% Body fat for gents and 15% Body fat for ladies are good goals to keep in mind.
Weight Loss/Fat loss issues:
You might not be aware of it, but the main reason that you want to lose weight is actually because you carry too much fat. If you are an athlete you might need to lose weight for an upcoming competition for example, but otherwise you really should think about fat loss, so stop weighing yourself!
By aiming for weight loss you might lose vital lean muscle tissue and some fat. Think for a moment about a loss of lean muscle ? your vital and most important ally in promoting a high metabolism and combating that stubborn fat, do you really want to deprive yourself of it?
Your daily body weight depends on different factors such as: stomach/bowel/bladder content, water loss/retention, muscle loss/gain, fat loss/gain so checking the scales very frequently can lead to disappointment. Did you know that a lot of rugby players are classified as overweight because on the scales they are very heavy for their size, not because of their body fat but because of their muscle. They are not overweight, they are just very lean and muscular. AIM for fat loss not muscle loss:
Muscle Gain & Fat Loss.
You?ll gain muscle while losing fat when you get into strength training. But on the weighing scales it might look like you?re not making any progress: your body-weight may not change, moreover ? it might be slightly higher!!!
Think: 5lbs muscle takes less space than 5lbs fat. That means you?ll look slimmer at the same body-weight by building muscle.
- Improve your body strength. Strength training which uses your own body weight or any other external weight or machines, etc.? builds muscle and prevents muscle loss. It also helps raise your metabolism and combat stress. Think about training large muscle groups such as legs, hips, back and chest with arms. If you like to burn more calories perform compound exercises which involve more than one muscle group. Example; squat with shoulder press or press up with row. More muscles involved equal more calories burned!
- Get fit. ?Increase your cardiovascular exercises ? walk, jog, cycle and other aerobic activities just don?t forget about your resistance training ?otherwise you lose weight and muscle mass and not much fat tissue.
- Eat Healthy. Eat whole unprocessed foods 90% of the time and eat less starchy carbohydrates. You should create a slight negative energy balance (500 to a maximum 800 calories), which is something you will be able to stick to long-term, rather than the ever-popular crash dieting strategies sold to us by the do-do birds on TV and in all those magazines.
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Focus points to become a leaner, happier you!
- No need for a weight check every day. Our body weight change slightly up or down every day ? do not mess with your motivation level. Stay positive and check your weight every 2 or 3 weeks under the same conditions.
- Take Measurements, check them just as often as your weight. Girth measurements of your neck, chest, arms, waist & thighs will give a good record.
- Look at your clothes and see if they become looser or a better fit? This is the best reward instead of checking your weight on the scales!
- Listen to your friends ? people notice your body change before you will and they will tell you this straight away..
Source: http://www.ozonegym.com/z1-fitness-articles/weight-loss-vs-fat-loss/
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