What Do You Want to Lose, Weight or Bodyfat?

In the 25 years that I have taught my exercise camps and done personal training I have always run into clients who just want to lose weight. I’m amazed at how people, in general, are so stuck on numbers when it comes to weight loss. I often ask them if they want to lose weight or fat. Many look at me with a puzzled expression having never really thought of weight loss that way. What many people fail to realize is that you only want to lose fat, not muscle. Because muscle weighs much more than fat, people don’t seem to care what they lose. They just want to be lighter. This is a big mistake.

Weight lost on a restrictive diet is of muscle, water and a little fat. This is not a preferred way to lose weight. The numbers on the scale may go down but so will your metabolism. As we age our metabolisms starts to slow down as part of a natural declining of muscle tissue. Restrictive diets speed up this process. Once muscle tissue is lost due to dieting, overtraining or aging, the only way to replace valuable muscle tissue and tone is with resistance training.

Resistance training involves working all muscle groups with free-weights, machines, bands, rubber tubing or even bodyweight. Of course, the machines and free-weight at a gym are the best way to build muscle tone but not the only way. The newly advertised training DVD’s that use bodyweight, plyometerics, stability balls, chin up bars, and push-ups, are excellent ways to build lean muscle mass without going to a gym. Whatever you choose, you must perform these resistance exercise a minimum of two times a week forever. Yes, I repeat, forever. This is not a choice but a must. You must also remember that your heart is a muscle too. And that the heart loses strength with restrictive diets as well. The best way to strengthen the heart is with cardiovascular exercise.

Cardio exercises are any exercise that raises your heart rate to its fat burning range. Everyone’s fat burning range is different. Beginners only have to walk short distances to feel fatigued. Fitter individuals have to do more to “get their heart rates up”. Everyone should do some kind of cardio work-out a minimum of 5 times a week to help burn fat, strengthen your heart muscle, help alleviate stress and have overall improved health.

To burn fat, select exercises that you enjoy doing. That way you’re more likely to keep doing them. If you have two left feet, then step aerobics is not for you. If you’re uncoordinated, try indoor cycling. You may be uncomfortable at first, but you may find you’re more successful at sitting on that cycle and peddling away. Try walking or walk jogging on a treadmill or use an elliptical machine. Add the arm pulls while you’re on the elliptical to get a more challenging work-out. And of course, going for a brisk walk outdoors is ideal for most anyone.

Now that you’ve embarked on both resistance and cardio training, make sure that you eat 4-5 smaller meals a day emphasizing good high fiber carbohydrates and low-fat food. Be sure to eat some healthy fat daily to help lover your LDL or bad cholesterol and elevate your HDL or good cholesterol. Be sure to look for food that is low in sodium and sugar. Read labels, ask how things are made or make your food at home. Don’t be afraid to ask the waiter or waitress how food items are prepared. Red flags for high sodium are things made with oriental/Asian ingredients, cheese, sautés, soy sauce, patis sauce, MSG, oyster sauce or heavy sauces. Anything breaded, on the other hand, will be high in bad carbs and fat.

Lastly, make sure that you stay hydrated throughout the day. Drink mostly water before, during and after exercise. Your body burns fat more efficiently when you’re hydrated. Carry your bottled water and sip water while you walk or jog. You may leave a water bottle at the half-way point of your jog so you won’t have to carry your bottle. Even resistance training requires water. Muscles are 60% water. You must hydrate to keep your core temperature cool and to aid in weight training. Staying hydrated also helps prevent cramping and bloating from a high sodium diet. Avoid Gatorade type sport drinks unless you are exercising in the hot sun for 90 minutes or longer. Cold water is still the best for hydration.

Even in the winter, your body needs hydration. Cold weather requires lots of water too. Don’t be fooled into thinking you don’t need to drink as much. Remember that when you feel thirsty it’s too late. Being thirsty is a sign that you are dehydrated. Remember that coffee, soda, tea and juice don’t count towards hydration. Many articles I’ve read say that juice can count toward hydration but it doesn’t. It is too rich in natural sugar. Stick to plain water or water with lemon squeezed in it. Avoid vitamin water or sugar water too.

So now that you know that you should want to lose just fat, and not muscle, go to a calendar and come up with a plan. Start now. Don’t wait for the first day of the week or the first of the month or the first of the year. Today is a good time to start. Good luck.