Weight Loss vs Fat Loss - The Difference, Explained COACH CALORIE
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- Unfortunately, most people are so focused on Weight that they don’t prioritize muscle maintenance.
- Compound exercises like the bench press, squat, deadlift, and rows will most efficiently build muscle.
- Use the least amount as possible that still enables you to hit your performance, enjoyment, and Weight loss goals.
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Progress is not just measured in pounds lost. Losing Muscle Makes Your Weight Loss Harder I view muscle as the #1 fat loss aid on the market. It boosts your metabolism and it burns fat at all hours of the day – even when you’re sleeping, and that’s not an exaggeration. Unfortunately, most people are so focused on Weight that they don’t prioritize muscle maintenance. So they over restrict calories, go through the motions with their strength training, and then proceed to lose a good portion of their lean body mass. Once that happens you have to cut more calories in order to maintain an energy deficit. And that further results in more muscle loss. And the cycle continues until you’re eating so few calories and nutrients that you feel weak in both body and mind. If you lose zwanzig pounds but zehn pounds of that was muscle, that’s not a very successful Weight loss attempt. Yes, you’ll be smaller, but you’ll also have a slower metabolism, will be weaker, and might even have a worse body composition than when you started. How to Prioritize Fat Loss OK, so you no longer want to just lose Weight. You want to lose fat, and you want to maintain as much lean body mass as possible so as to keep your metabolism running optimally. What does that look like? Here’s what you should be focused on… Eat as many calories as possible that still enables you to lose Weight. Under eating is a sure way to lose muscle and stall out. Here’s how many calories you should eat. At least 80% of those calories should come from whole foods that are nutrient dense. Your body needs more than calories. It needs nutrients to run optimally. Don’t try to lose Weight too fast. The faster you lose Weight the higher the percentage of that Weight loss will be muscle. How long it will take to lose Weight will be dependent on your starting point. Try to keep your protein in the 20-30% of total calories range. This usually comes out to between.6-.8 grams of protein per pound of body Weight. Fat and carb grams will be dependent on food preferences and your ability to remain consistent with your eating. Prioritize strength training. Compound exercises like the bench press, squat, deadlift, and rows will most efficiently build muscle. The key though is to make sure you aren’t losing strength during the Weight loss process. Minimize the amount of cardio you do. Use the least amount as possible that still enables you to hit your performance, enjoyment, and Weight loss goals. That’s it! If you go into your Weight loss journey with the right perspective and you optimize for fat loss and muscle preservation, you’re going to make your goal a whole lot easier to accomplish. In the end, your Weight might not be anywhere near where you thought it would be. But you’ll be leaner, happier, stronger, eating more, and in a much better mental space. neunzig Comments Tony Schober Hey Everyone,Just wanted to let you know that if you need more help losing Weight you can download my ebook The 10 Forgotten Rules of Weight Loss absolutely free. I admit I am obsessed with the scale, it helps me stay on top of any Weight gain. I also know muscle weighs more than fat and muslcle is also more dense than fat so it takes up less space, I know all this but I still get on the scale every morning. When my clothes start to feel tight I know I need to be more aware of my eating and my exercise but it will be hard to let go of that scale….thanks for the article love it. Hey Cathy, as long as you know and understand what the scale is meant for, there’s no reason to avoid it. Just don’t depend on it as a sole means of measuring your progress. I like to weigh myself when I do body fat testing. That way I have a number to calculate body fat mass from. Thanks for the comment. I’m so glad I read this. I have heard this before but have not had it explained to me so well.
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