Fat Loss
Body Composition – Fat Loss Vs Weight Loss Vs Muscle
How someone views weight loss and fat loss will have a huge bearing on their attempts to become leaner. To many, weight loss and fat loss are viewed as the same and often are used interchangeably in normal, every-day conversation without complication. But for many a distinction needs to be made.
Fat loss can be defined as a reduction in body fat only and can change even when total body weight remains the same. For example, when someone follows a resistance training program, their muscle mass may increase and their fat levels may decrease, but because one change offsets the other, overall body weight can remain virtually the same.
Muscle and liver storage of glycogen (carbohydrate) and water can affect body weight without effecting body fat levels. Following a bout of resistance training, and assuming adequate nutrition has been consumed with sufficient amounts of carbohydrate, the muscle and liver glycogen (carbohydrate) stores are filled to capacity. And for every 1 gram of glycogen stored, 3-4 grams of water is also stored. (This is why muscles appear to be bigger and fuller the day after a weights session. The muscle hasn’t dramatically grown overnight; it’s just full of glycogen and water). This storage explains why even though body fat levels haven’t changed, total body weight can fluctuate on a daily basis.
When this process is manipulated, rapid weight loss is possible (and spot reduction – but that’s another article). Training depletes the muscle of glycogen and water, and if not replaced, the body becomes lighter on the scales and rapid weight loss is reported, albeit without a reduction in actual body fat.
This brings us to our definition of weight loss – a reduction in total body weight whether it’s from a reduction in body fat, muscle tissue, water stores, glycogen stored, liver glycogen stores or a combination of 2 or more.
Unfortunately, too many people fail to see the difference between fat loss and weight loss and mistakenly focus on total body weight, thinking that to reach their ‘ideal size’ their weight must be a certain number on the scales. This line of thinking has serious implications in terms of exercise adherence and motivation. For example, a minimal or non-existent reduction in total body weight can be seen as a failure even though a reduction in body fat has occurred. For those that fail, or simply refuse to distinguish between fat loss and weight loss, this may be enough to deter them from continuing with their exercise program.
Weight loss without an associated loss in fat is an unfavourable outcome. This usually means that muscle tissue is being lost and that’s bad news for your metabolism. Your muscle mass drives your metabolic rate so any reduction makes it harder to for your body to lose fat and to avoid gaining fat.
Another body composition scenario that may occur is that total body weight may stay the, with an increase in body fat and a decrease in muscle mass. This is common amongst retired sports people who cease training, resulting in muscle atrophy (wasting), but continue to follow the eating habits they had when playing and training. Although muscle can’t literally turn into fat, this is a common and reasonable description of what happens when people stop training and continue familiar eating habits.
So when someone is following an exercise program to lose fat, they must be aware of the distinction between fat loss, weight loss, and muscle mass. And realise that in all probability, if they include a resistance training component for muscle mass and metabolic maintenance, their body weight won’t change as much as their size will.
About the Author
Andrew Veprek has a Bachelor Degree in Human Movement Science and Graduate Diploma of Science Exercise Management. He is an expert in fat loss training, particularly fat loss circuit training.
Over the last 17 years he has conducted thousands of personal training sessions and researched hundreds of research papers to keep up with the latest fat loss research.
With 17 years of ‘hands-on’, ‘in-the-trenches’ experience, Andrew has helped people from all walks of life from busy mums and dads to short-on-time business people to stressed out students.
To check out easy to follow circuit training workouts, scientifically-proven to burn more fat, go to http://FatLossCircuit.com
|
|
Digital Body Fat Analyzer Tester Monitor Weight Loss $5.39 |
|
|
Digital Body Fat Analyzer Monitor Weight Loss Tester $0.99 |
|
|
Digital Body Fat Analyzer Monitor Weight Loss Tester $0.99 |
|
|
Omron HBF-306C Fat Loss Monitor For Fitness Black New $44.99 |
|
|
Digital Body Fat Analyzer Monitor Weight Loss Tester $0.99 |
|
|
Digital Body Fat Analyzer Tester Monitor Weight Loss $5.39 |
|
|
Digital Body Fat Analyzer Monitor Weight Loss Tester $0.99 |
|
|
Digital Body Fat Analyzer Tester Monitor Weight Loss $10.39 |
|
|
Digital Body Fat Analyzer Monitor Weight Loss Tester $0.99 |
|
|
Digital Body Fat Analyzer Monitor Weight Loss Tester $0.99 |
|
|
Digital Body Fat Analyzer Tester Monitor Weight Loss $10.38 |
|
|
Lose Fat Fast Weight Loss Cardio Self Hypnosis DVD NEW $15.99 |
|
|
Omron BMI Health Body Fat Weight Loss Monitor Monitors $53.95 |
|
|
Omron Fat Loss Monitor – Model HBF-306C $20.00 |
|
|
AB SLIDE EXERCISE MACHINE ABS WORKOUT FAT LOSS $20.99 |
|
|
Omron Body Fat Monitor and Scale Fat loss monitor with scale. Easy to read 2″ extra large digital display. Measures body fat percentage in .1% increments. Weight capacity up to 330 lb (.2 lb increments). Four person profile memory plus guest mode. Displays previous reading. Chrome metallic finish…. |
|
|
Ozeri Gen II Digital MultiFunction Bathroom Scale with Instant Weight (440lb / 200kg), Body Fat & Water Measurements, now with Built-in Memory for 10 Users $34.95 The Ozeri Gen II Digital MultiFunction Bathroom Scale features the latest generation of InstaOn sensor technology to display and monitor your body weight, fat and water ratios, all within seconds of stepping onto the scale. This Triple Function Bathroom Scale uses bioelectrical impedance analysis (BIA), incorporating a person’s age, height, gender and weight to accurately display results in increm… |
|
|
Tanita BC554 Ironman Glass InnerScan Body Composition Monitor Elite Series $102.49 easy-to-read 2.25 Lcd Displayhighly Accurate Body Composition Monitors Weight Healthy Range Muscle Mass Total Percentage Body Water Tone Mass Metabolic Age Physique Rating Visceral Fat Body Fat Percentage & Bmr Weight Body Fat Body Water & Muscle Mass Recalls 330-lb Weight Capacity10-year Warranty Glass/chrome… |
|
|
The Biggest Loser Workout: Cardio Max $5.73 Movie DVD… |
|
|
Fat Free Yoga – Lose Weight & Feel Great FOR BEGINNERS & BEYOND w/ Ana Brett & Ravi Singh NOW W/THE **MATRIX** $11.99 NOW WITH THE ALL NEW DESIGN YOUR OWN WORKOUT MATRIX MENU OPTION Experience Kundalini Yoga’s sophisticated approach to effortless conditioning. Breathe, move, stretch, relax, meditate, celebrate! Boost your metabolism. Slim down, tone and feel inspired. These workouts and meditations will help you optimize your glandular system, bring emotional healing, reduce problem areas, and help you attain you… |
|
|
The Biggest Loser Workout: Power Sculpt $5.26 Movie DVD… |
|
|
Walk Away the Pounds with Leslie Sansone: 3 Miles, Super Fat Burning $2.89 If you’ve mastered the 1- and 2-mile workouts, this 3-mile super workout will really challenge you. Your are going to get more of what you want-more fat buuning, more whole body contitioning, more incredible results. This program will help you burn more calories, firm uper and lower body, improve coordination and balance, and boost that cardio strength…. |
|
|
Fat To Firm in 20 Minutes! Get a toned and trim body in less time than you ever thought possible! Here’s the strength training program made for real women that shows you exactly how to do each move for fast results – with no injuries! Plus: *Build strong bones *Lower blood pressure and cholesterol *Ease arthritis and lower back pain *Reduce risk of heart disease, cancer, diabetes *Improve your balance…. |
|
|
The Firm – Super Cardio Sculpt $0.85 High energy, low impact cardio routine with light weights to burn fat and sculpt your entire body…. |
|
|
30-Day Subliminal Weight loss Program Lose fat while your unconscious mind does the work – with audiotape [VHS] $35.11 This best selling program is now on DVD with a CD…on Amazon No Will Power or Special Diet Needed! Program can be used by itself, or in conjunction with any diet or weight loss program Also included in package a 20-minute music audio tape with all the subliminal messages to be used with video Subliminal Messages have been used for years to reprogram and change consumer’s minds in advertising. … |