Do You Want to Lose Weight?
If you answered yes, it’s time to re-frame your thinking.
What you’re really wanting to do is drop body fat…
The goal to successful body composition change is to preserve as much muscle as possible, (or possibly even gain some), while at the same time dropping body fat. Your body fat % is a key indicator of your success, not the scale. In fact, do yourself a favour, and stay off the scale!
Muscles have these little fat burning powerhouses called mitochondria. Mitochondria are cellular power plants that are responsible for the production of energy. It’s in the mitochondria that fat is metabolised.
There is a positive correlation between your muscle mass and the total number of mitochondria. And it stands to reason that the more mitochondria you have, the more the potential you have to burn fat.
INCREASE YOUR MITOCHONDRIA
How do you get more of these little cell powerhouses? You need to be giving your body a reason to create more of them. You can do this by performing high intensity exercise.
HIIT training is just one of these methods. Weight training is another. By creating a large demand for energy above and beyond what your body can already produce, your body is forced to create new mitochondria. This is your body preparing itself for the next time your muscles call on that additional energy requirement.
The great thing about muscle and mitochondria is that they are active tissue. Unlike fat, they need constant energy to maintain themselves – energy like fatty acids.
What does this mean? It means that your body will be burning fat at all times of the day – even while you’re sleeping.
STOP WORRYING ABOUT YOUR WEIGHT
Reminding our clients to ignore the number on the scale is a very common theme for us, and for good reason. Too many times a great plane of nutrition is sabotaged because of a meaningless number on a scale.
A scale does nothing other than measure the force of gravity on your body. So why should this matter? It can’t tell you if your clothes fit better, it can’t tell you if your body fat percentage has changed, and it will not tell you that you’re looking any better.
When you start eating to fuel your body & aligning your nutrition to your health and fitness goals, it is so important that you track your progress using methods other than the scale.
You need progress measuring tools that are going to track fat loss – not weight loss. Body fat callipers, tape measures, InBody Scans, pictures, clothes sizes, and people’s comments are all going to be far more accurate reflections of your efforts.
Don’t worry about your weight – even if it goes up. If you’re looking better, your weight shouldn’t matter.
MUSCLE MASS GOES UP, FAT MASS GOES DOWN…
If the goal is fat loss, you need to focus on preserving muscle while losing fat.
People tend to sabotage their nutrition by eating too little food and consuming too few nutrients. This can result in muscle loss. Once you start losing muscle, you are fighting an uphill battle to lose fat. This is one of the main reasons why committing to nutritional protocols fail.
Here's a few of our best tips on ways to prevent muscle loss...
• Consume enough calories for YOUR body and Activity Output.
• Make sure the calories you’re consuming are nutrient dense… focus on fruit, vegetables, meats, legumes, etc…
• Try to get in 1.8- 2.2 grams of protein per pound of lean body weight, and divide that evenly among a few meals.. Some have 3, some have 5. Stick to whatever you can do, consistently.
• Consume enough carbohydrates to support your activity level… Generally 30-40% of your daily caloric intake.
• Fill the remainder of your calories with healthy fats and EFAs (essential fatty acids).
• Make sure you exercise and give your muscles a reason to maintain themselves. If you don’t exercise, your body is going to shed that unneeded muscle. Force your body to preserve it and even grow it by giving it consistent stimulation.
Follow these guidelines and you will reach your true goal of not just losing weight, but losing that unwanted fat, and retaining & building your muscle.
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