Tuesday, January 28, 2014

FAT LOSS vs WEIGHT LOSS


Let's face it, we are obsessed with scale weight!  If the scale goes down, we are happy - day MADE!  If the scale goes up, it ruins our whole day and we end up feeling worthless and depressed.  Am I right??  Unfortunately the scale doesn't tell you how much weight is fat and how much is muscle.
 
Losing weight alone is the wrong goal.  You should focus instead on shedding FAT and gaining muscle!   We already know that muscle takes up less room than fat - therefore, muscle will look soooo much better on you than that fat does.  If you want to get off the diet roller coaster and achieve permanent fat loss, the first thing you need to do is stop using ONLY the scale to measure your progress.
 
 
Weigh, AND measure your BODY FAT percentage.  I use the Accu-Measure - it's a little plastic skinfold caliper that I got for really cheap.  (You can get one for like $5 on Amazon) It comes with instructions and a handy little chart.  I'm sure it's not super accurate, but as long as I do it the same every time - it's consistent. 
 
Once you know your body fat percentage, the next step is to calculate how much of your weight is fat, and how much is muscle. 

EXAMPLE:

You weigh 150 lbs

Your body fat is 25%

Multiply your body fat by your weight to determine fat weight:

(.25 x 150 lbs = 37.5 lbs of fat)

Subtract fat weight from total weight to determine lean mass:

(150 lbs – 37.5 = 112.5 pounds of lean mass)


Do this every week, and TRACK YOUR PROGRESS!  By itself, the scale can be misleading, but with the skinfold testing to measure pounds of fat and muscle your body weight gives you crucial information.  This is how to truly see your progress.  By tracking changes in your weight, body fat, and lean mass, you can tell if you’ve lost, maintained, or gained muscle.  This reveals whether your exercise and diet program is really working or if you’ve hit a plateau and need to make changes.

 
 
Good Luck!  If you would like more personalized coaching, you can sign up for a free Beachbody account and make me your coach. 
 
Also, for more fitness and nutrition tips, go to my facebook page and hit "LIKE".

2 comments:

Sowpath das said...

Nice Post

Mr Aipoi said...

While the mainstream fitness media still insists that aerobic
exercise is a great way to lose weight, Turbulence Training users
know that interval training is the better way to burn body fat.

Still not convinced?

A recent study published by the North American Association for the
Study of Obesity, subjects aged 40 to 75 were instructed to do 60
minutes of aerobic exercise per day for 6 days per week for an
entire year.

Given the amount of exercise, you'd expect weight losses of 20, 30
pounds, or more, right?

Well, the surprise findings showed the average fat loss for female
subjects was only 4 pounds for the entire year, while men lost 6.6
pounds of fat over the year. That's over 300 hours of aerobic
exercise just to lose a measly 6 pounds of blubber. Not time well
spent, in my opinion.

So what's the better way? Stick with Turbulence Training, using
interval training and strength training to get better bodysculpting
results. With intervals, you'll achieve more fat burning results in
less workout time.

The next time you are out exercising, perform a session of interval
training. If you are walking or running outside, find an incline
that can challenge you for 60 seconds, then walk down for 60-120
seconds, and repeat up to 6 times.

If you walk or run on a treadmill, adjust the incline or speed to
safely increase the challenge for 60 seconds, then return to the
normal pace for 60-120 seconds, and repeat up to 6 times.

You can also use a rowing machine, bicycle or stationary bike, or
even an elliptical machine to do intervals.

But whatever you do, stay away from boring, ineffective cardio
exercise workouts and stick with Turbulence Training for your fat
burning program.

===> Fast fat loss workouts... <=====

Save time, burn fat,

Craig Ballantyne, CTT
Certified Turbulence Trainer
Author, Turbulence Training

"I'm 25 and was seriously overweight at the start of this year. I've
been doing the TT for Fat Loss Workouts and after 5 months of
training. I've lost nearly 28lbs. I want to take this opportunity
to thank Craig for making your knowledge so accessible and your
articles and blogs that not only make us think about our
lifestyles, but encourage us to change them for better health."
Kevin Thow, Sydney, Australia

Get your very own copy of Turbulence Training & the Nutrition Guide here: ===> Cardio is a Waste of Time for Fat Loss <=====

"Turbulence Training makes so much sense and I really enjoy the
different workouts so never get bored. From an aussie that was
looking for something other than just another weight workout
with the same old moves this has been a real eye opener for me and
I have been telling my friends just how great the TT method is."
Kelli Tomkins, Australia