If you have not read parts 1 and 2 please do so first! So
now that we understand that the most important factor in controlling bodyweight
is to manage the energy you use daily with the energy you take in from food and
beverages the next step is understanding the crucial difference between losing
fat and losing weight. In the beginning of any
new diet there is typically a significant loss of water weight, and while
comforting this is a temporary phenomenon and not
permanent! Also it is important to understand that real
goal should be reducing levels of bodyfat while maintaining or actually
increasing muscle mass. The reason is that muscle and
fat are not the same when it comes to how you look and feel. Fat is nothing
more than stored energy and fat tissue takes up much more space than muscle or
other lean tissue mass. Take a look at the picture below to get a sense
of how different 5lbs of muscle looks compared to 5lbs of fat.
As you
can see muscle is a much denser and firmer material than
fat. The practical implication is that if you were to
lose 5lbs of fat and gain 5lbs of muscle although the scale would not change at
all – you (and everyone you know) would notice a big improvement in your
appearance. You would actually look smaller and tighter. In
addition because muscle burns significantly more calories than fat while at
rest your resting metabolic rate would be increased meaning you are burning
more calories ALL the time — not just during exercise.
So the
next question becomes “how do I lose fat and build or maintain muscle mass at
the same time?” There are three keys:
Regular resistance training aka
weight lifting – which stimulates your body to maintain or build muscle and
bone tissue.
High Intensity Interval Training – which
maximizes calorie burn both during AND after the workout
Managing food and beverage intake -
to
insure your calorie intake is slightly below your total calorie output – to
insure your body has a reason to use fat (stored energy).
While
each of these components can be effective by themselves — when they are
combined there is much greater short and long term response. Take any of
the three components out and you will limit your results.
Put
another way reducing calorie intake will initially result in greater fat loss
than exercise for people who are beginning to exercise, BUT overtime your body
will ALWAYS slow-down in response to any sustained drop in calorie intake.
Exercise on the other hand is just the opposite — initially for an unfit
person exercise makes a very small contribution to any weight loss because the
person’s exercise capacity is low. However, overtime a person’s exercise
capacity will improve. So all forms of diet become less effective
over time while exercise becomes more effective.
The key
is addressing diet and exercise out of the gate and focusing on HIIT and
Resistance Training in your exercise programming while watching your food and
beverage intake!
Stay
tuned for the final part of this article next week!
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