Weight Loss vs. Fat Loss

 

A few years ago, while I was living in California, a member at a gym I worked at approached me and asked how she could get down to 90 lbs. Mind you, this woman worked out several hours a day  and probably weighed a buck five. She actually needed to put ON weight. My knee jerk reaction was to roll my eyes, smack her upside the head and say, "Seriously Woman?!" But being a model of professionalism...haha, I didn't. To be honest with you, I don't remember what I said in response to her grossly overreaching request...though I do know how she could have gotten down to 90...or at least close to it.

simply...

- Strip down to your birthday suit, and you'll weigh less
- Don't eat for 12 straight hours, and you'll weigh less
- Don't drink water for a day, and you'll weigh less
- Cut off your right arm, and you'll weigh less, Guaranteed! 

I'm confident most of you looking to lose weight aren't cutting off limbs or body parts. But, I do know many who try other popular methods: crash diets, endless hours of cardio, liquid only diets, and other starvation or restrictive tactics. Let me ask you this...do you think you're making progress even if the number on the scale is dropping? 

I found this study online quite interesting and telling. This illustrates my point exactly!

Jane Jones (before diet)
     - 160 lbs
     - 30% body fat
     - = 55 pounds of fat, 105 pounds of lean body mass

She decides to go on a super low calorie diet and doing only cardio three times a week. No strength training. After three months these are her new results:

Jane Jones (after diet)
     - 140 pounds
     - 28% body fat
     - = 46.5 pounds of fat, 93.6 pounds of lean body mass 

What do you think? Was she successful? Many would say yes. In some ways I agree. But, if you're looking in the long term, or the big picture, I'm not so sure. She did drop 20 pounds, but at what cost? Her body fat didn't drop much. But the biggest red flag was that her lean muscle mass decreased significantly, leaving her metabolism compromised.

I'm guessing Jane was pretty happy with her results. (I would be too if I didn't know any better.) After all, she set out to lose weight, and she did. She probably didn't know that losing that much lean muscle, however, would sabotage her "weight loss" goals in future. In fact, that's exactly what happened. Jane lost the weight, saw no need to continue her extremely limiting and restrictive diet regiment, and eventually relapsed back into old eating habits. Now, flash forward three months...

Jane Jones (3 months later)
     - 160 lbs
   -  35% body fat
   -  = 62.5 pounds of fat, 97.5 pounds of lean body mass 

As you can see, Jane not only returned to her original weight, she also ended up with 5% more body fat and 8.5 pounds less muscle than when she started. This loss of muscle contributed to a slower metabolism thus making it harder to lose body fat and then even easier to gain more. This is why conventional "diets" rarely work. 

What do you think about that? Through the years I've known many individuals who've actually become fatter because of dieting. I'm sure you've heard of the term "yo-yo" dieters. I used to be one, and I was getting fatter with each diet. Then I broke through the viscous cycle and never looked back. The number on the scale became rather obsolete as I focused more on total wellness...and perhaps doing 5 "big girl" pull-ups to measure my success and self worth instead of a stupid scale.

I tell my "weight loss" clients regularly that the scale number is actually a farce. Truth is, it doesn't accurately reflect the body's composition or weight distribution. It doesn’t take into account the ratio of fat to lean muscle tissue. I'm sure you've heard the phrase, "muscle weighs more than fat." Really? How do you figure? A pound is a pound no matter what its constitution is. But, there is a difference in SIZE, at least in terms of muscle vs. fat. Take for example, 5 lbs of fat and 5 lbs of muscle. Which takes up more space? Which "5 lbs" would you rather have?

Crazy huh? HUGE difference. This is truth my friends. Your bathroom, gym, doctor's scale isn't giving you the whole picture. Even though you've kicked butt in the gym and ate clean all week, that pound gained or weight maintained is NOT failure. If you look at the BIG PICTURE it's a VICTORY!! Just wait and see... 
  
Still not convinced? Well, here's a few more interesting facts to stew over...

Body fat, adipose tissue, is metabolically inactive, which means its' primary function is to store calories, not consume them. A pound of fat burns about 2 calories a day to maintain itself. Muscle, on the other hand, burns about 6 calories per pound per day. When you exercise the muscle, (example, during weight training) you can burn more than 250 calories!

Also, unlike muscle, body fat isn't meant to be "active." Its' main purpose is to store energy (in the form of excess calories). Basically, fat just sits there waiting until it's needed. "This is an evolutionary adaptation based on the way we lived thousands of years ago, when the availability of food was spotty." Today, with the abundance of food (at least in the United States), we don't have to eat like it's our last meal. But, many of us do anyway. Consistently...consuming and storing more than enough calories to maintain the body's basic functions. 

So, what do you think about all of this? Your comments and feedback are always welcome and encouraged. I'm wondering now, glancing back to the photo at the top, which "number" would you choose? 

 

  
 

 

4 Tricks to Holiday Sabotage

 

Treat season has officially arrived! And will continue all the way to Easter. Yay! Now I see where all that 135 lbs of sugar we consume a year comes from. Some of you probably don't have this love affair with Sugar.  But, if I'm keeping it real myself, I do!!!! 

So I need a plan of action...or do I? Do any of us? Come on, it's only 6 months out of a year. Life is too short, and don't we deserve to enjoy it? Enjoy the holidays. Milk them for all they're worth! Who's with me?! And no worries. Just make sure you stock up on sweatpants (a couples sizes too big. You need that extra room to grow!). They're a great way to hide those holiday rolls and cheese thighs. Nobody has to know ;) And if you're feeling a little anxious about what we're about to do, have no fear! I have 4 tricks (treats later!) that will help you enjoy this season guilt free!

TRICK #1:

On the day before the big party, don't eat anything. That way you can eat more that night! Just make sure you pack your pants with the expandable waistline. Even though fasting, then binging techniques are a surefire way to create excess bloating and then fat gain, you'll have the next 6 months to work it off!!

TRICK #2:

Since you're going to be "enjoying this holiday season to the fullest," why exercise? What's the point? Sure, you may be low on energy and feel blue sometimes, but hey! Cheer up! Just pop in a movie, put on those sweatpants, and enjoy a bowl of that carmel corn you've been craving but couldnt' have the first half of the year. You deserve it!

TRICK #3:

tivitiMake sure you have a weight loss plan in mind to jump on right after the holidays; because no doubt with the amount of food you're eating, and no exercise, we're talking about a double digit weight gain. But did I say that was a problem?! Not at all! Because, luckily your "bestie" lost 20 pounds last year in two weeks! On a 500 calorie a day diet. Sure, she's gained it all back. But, it worked, didn't it? Who cares if she lost muscle, gained fat, and lowered her metabolism. So what if these days she's practically starving herself to lose weight, but gains instead. That's her deal. That won't happen to you. Plus, all that matters is the here and now. You can't go back to the "traditional" approach of balanced nutrition and exercise to lose the weight. It takes too much time. And you've got to lose that weight quickly so you can be skinny in time for the next round of holiday festivities!

TRICK #4:

If you really are feeling guilty with all the snicker bars, eggnog, holiday rolls, and cheesecake pumpkin pie you're consuming, maybe you DO need to exercise. But, one hour a day isn't going to cut it. Try 4! Minimal. I can't guarantee it'll keep the weight off. It might work for a little while, but then you'll hit the fatigue and "body eating muscle" stage and you'll notice an extra jelly roll around your  midsection. But, it's OK,  as long as it keeps that number down right? The only thing is, after the 6 months is up, you still have to workout 4 hours a day or you will gain weight. Even if you're just eating lettuce and tomato sandwiches. Yep! You'll screw up your metabolism and throw your hormones out of balance, but you'll have the next 6 months to reverse time!

So what do you think? Tricks that have been proven to work. OK.... You got me. My "helpful" tips are all tongue and cheek; but do I work at a health club and scary as it is know people that believe these are real solutions!

But, here's what I REALLY recommend: 

1.     Don't go to a party hungry.  Have a small meal and two glasses of water right before you leave. Enjoy a small treat or two at the party.  And, who knows, because you ate early, you probably won't be as tempted.

2.    If you want to prevent holiday weight gain, you have to exercise. Simple as that. 60 minutes a day, 5 days a week. Include strength and cardio. Don't overdue it. Balance is key here.

3.    There are going to be lots of sugary temptations this season. You need to plan ahead. Keep your bag or purse stocked with healthy snacks: pretzels, craisins, almonds, apples, carrots, crackers, or string cheese. Eat snacks throughout the day, preferrably every 2 to 3 hours. Remember, if you're not hungry, chances are you won't overeat.

4.   Find someone you can be accountable to. This is huge! You're less likely to "slip" if you have to do a weekly weigh-in and report to someone. Also, myfitnesspal and Lose it are great apps to help you stay on top of your exercise and nutrition goals.

Any other tips? Would love to hear what works for you!

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Monday Mania: Tabata Sprints!

It's Tabata time again!! And always a fun surprise when I announce Tabata sprints in my Monday morning tread class. 8:30 AM! Rise and Shine! "Doesn't it feel like Christmas morning?" That's what I usually ask after I make the big reveal. After you do this workout I want you to ask yourself that same question.... I promise it'll either be an emphatic yes, or no. No, will probably be followed by, "That sucked!!! I hated every minute of it!" and Yes,  ironically the same, "That sucked!!! I hated every minute of it! Haha.

A couple years ago I wrote this article titled, "The Tabata Method" for Healthy Utah Magazine. It's probably a good idea to read it before doing this exercise, just so you get a better understanding of the reasons behind the madness. Tabata is the most difficult high intensity workout out there. It's not recommended for the novice exerciser, but more for the typical gym rat or athlete (aka intermediate or advanced level). 

Remember, Tabata is not for the faint at heart, but it's not impossible either. YOU CAN DO IT! It's more of a mental challenge than anything really. You have to go in fighting for every round. It's worth the short-term misery. I promise. It will leave your metabolism running at a higher level for hours after, which means more calories and fat burned.

Ever heard of EPOC? Exercise Post Exercise Oxygen Consumption? Basically the real fat burning takes place several hours after your workout. That's why interval training is so effective for weight loss (just make sure you incorporate intervals no more than 3 times a week, alternate days. Also, Tabata shouldn't be done more than twice a week, one preferably.)

So this one's hot of the press! It's a twofer!! My tread class hasn't done the Tabata sprint twice in one hour yet! So I'm putting this out there. We'll see if they have what it takes. Do YOU have what it takes?!!!

Good luck!

(caution: if you haven't tried a Tabata drill before, proceed with caution. If you feel any light headedness, dizziness, or nausea, cease the drill. Walk if off and get some air. Try again next time. Remember, this is hard stuff. Not everyone can or should do it. Be smart and know your limits. You're awesome just being brave enough to try!)