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Fitness Tips For 3/1/2017
Most Important Fat Loss Tips
Recently a study was released that was done on The Biggest Loser
contestants. It included the contestants body composition before the
show started, after completing the 30-week weight-loss program and
then 6 years later. The study found that the contestants had all
re-gained about 90lbs of the weight they lost on the show for 30
There are a few important lessons that can be learned here. The first
is that we don't just lose body-fat when we lose bodyweight. When you
eat less calories then you're making changes to every component in
your body. That includes your lean body mass, your body-fat and the
water you holding in these cells.
The problem is that when you start to lose body-weight, you cannot
necessarily control how much you lose of these components, but you
can influence what's lost. There are thousands of diets out there but
the bottom line is always reducing energy in, while increasing energy
out with exercise etc.
The problem is that you're unable to instruct your body to take the
missing energy it needs from your fat stores only. The result is that
we lose lean muscle mass while we losing fat. Your Basal Metabolic
Rate (BMR) is your calories that you're going need to survive, with
The more muscle you have the larger your metabolism has to be to
maintain that muscle, so training with weights is always a good thing
when it comes to losing body-fat. Professional athletes can eat more
than 3,000 – 4,000 calories every day and never gain fat; all the
calories they'll burn from playing their sports, their bodies still
require more food to maintain. The problem is that Drastic Weight
Loss = Muscle Loss with Smaller Metabolisms.
The Biggest Loser contestants study mentioned above lost 128.5 pounds
on average for each contestant in 30 weeks, that's about 4.3 pounds a
week. That's a LOT of weight lost in so short a period of time, the
measurements taken showed that of the 128.5lbs of weight-loss,
24.5lbs was lean muscle, which is 19%.
Problem is that 19% muscle loss also comes with a major drop in the
BMR requirements. In the case of the biggest loser study, their
average BMR went from 2,607 calories a day to 1,958. That's a meals
worth of calories that are not getting processed and turning to fat
because of less muscle mass.
Bodybuilders know all about muscle loss that comes with fat loss.
When a bodybuilder prepares for a competition they able to drop
body-fat percentage from let's say 15% to 4.5% in 6 months. With good
nutrition and a well-planned training schedule the same bodybuilder
will be standing onstage with 20% less lean body mass.
In the study mentioned above, those Biggest Loser contestants
regained 83.6% of their original fat loss after 6 years. The sad part
is that this re-gain in weight lost resulted in a significantly lower
metabolism. The author of the study suggests in conclusion that this
lower metabolism the contestants had after 6 years, came from the
lack of any regular hypertrophy training coupled with their totally
unregulated eating habits, it's surefire way to get fat.
Without developing the lean body mass farther weight-gain is not a
strong possibility. Obviously any fat-loss achieved from hypertrophy
training will be lost when this training is stopped.
This is what we can learn from the Biggest Loser study:
1.Fixing your sights on weight-loss and not fat-loss is the wrong way
to make any positive and permanent health changes. Throw out tracking
your weight loss and follow your fat-loss by using a range of devices
to determine your body composition, from calipers, and DEXA devices,
to hydrostatic weighing, and BIA testing. You can get highly accurate
body-fat measured by professionals, using a $10 plastic calipers and
your home bathroom scale is not the best option, but it will tell you
if you going in the right direction.
2. Any extreme diet/exercise program will have consequences. Losing
over 4 pounds a week is extreme, your body goes into a defense mode
to protect itself. It needs to be a slow gradual process of 2 pounds
a week maximum.
3. Train with weights for maintaining fat-loss. Training with weights
will not only increase fat-loss but will increase your immunity,
reduce your insulin resistance, keep you mobile as you get older, and
combats obesity by increasing BMR and your metabolism.
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Most Important Fat Loss Tips
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assume any liability for the information contained herein.
The Information contained herein reflects only the opinion
of the author and is in no way to be considered medical advice.
Specific medical advice should be obtained from a licensed
health care practitioner. Consult your physician before you
begin any nutrition, exercise, or dietary supplement program.