It’s pretty common to hear people ask about losing a few pounds, getting in better shape, or toning up. These goals make a lot of sense for health and fitness, but from the conversations I’ve had, it’s clear that many people are going about it with not-so-great information.
So, without any further ado, let’s dive into this article to set the record straight and help you on your journey to looking and feeling your best.
What’s the Difference Between Weight Loss and Fat Loss
While most people start hitting the gym and thinking about what they eat because they want to shed some pounds, they don’t realize the difference between losing “weight” vs. losing “fat.” But from now on, let’s swap out “weight loss” for “fat loss” because that’s the real goal here.
So, what’s the difference? When we talk about fat loss, we’re on a mission to shed the fat while keeping as much muscle as we can or maybe even building more.
But when you’re in a calorie deficit (eating fewer calories than you burn), the chances of getting super big and bulky are pretty low. Even for guys, building on muscle is a tough and gradual journey.
So, if you notice things heading in a direction you’re not too thrilled about, no worries, you’ve got plenty of time to make some changes to your training.
Having muscle is key for both looking and performing the way you want, and it’s a win-win because muscle burns more calories than fat.
You’ve probably heard terms like “toned” or “defined” (often by women) and “lean/ripped” (common among men), but they’re not always crystal clear. Basically, these phrases boil down to having well-built muscles and keeping your body fat in check.
Without some muscle (which you can build through strength training), you won’t have those nice curves, definition, or that sculpted look you’re after. But if you’ve got too much body fat, those hard-earned muscles will be hiding under layers of mass fat.
What Do You Mean When You Say Cut Down On Your Calories
When it comes to gaining or losing weight, it’s all about calories in versus calories out, also known as energy balance. If you burn more fuel (calories) than you take in, you’ll drop some pounds, and vice versa. But this approach doesn’t consider where the weight you’re losing comes from, whether it’s fat or precious muscle.
Now, we’re all about holding onto that muscle while shedding fat, right? Well, here’s where protein comes to the rescue. When you’re in a calorie deficit, increasing the proportion of your calories from protein is a smart move.
Why You Must Consume Protein
1. Protein makes you feel fuller. So, when you’ve got that satisfied feeling, you’re way less likely to go on a hunt for snacks or mindlessly munch on stuff.
2. When you eat a protein-rich diet, your body has to work harder to process and use those calories, compared to the calories from fat and carbs.
3. When you’re hitting the weights and getting into strength training, your protein needs to go up beyond the usual RDA.
Why is Strength Training Important for Losing Fat
Here’s a little gist of what could happen to athletes who don’t do strength training:
- Their muscle mass decreases.
- They start gaining fat.
- Their body stops burning enough calories because of the extended rest period.
When adults skip strength training, their muscle mass shrinks, and that’s a problem. It also means you’ll burn fewer calories even when you’re just chilling. Plus, if you want to look your best, losing muscle isn’t ideal.
For golfers, it gets worse as no strength training can lead to a loss of speed, power, and strength, which is bad for your golf game and increases the risk of injury. Whereas a good strength training program can reverse these negative changes.
Common Mistakes People Make While Trying to Lose Fat
1. So, many people love their exercise classes that include aerobics, spinning, yoga, you name it. These classes are great, and they’ve helped tons of people, especially women, improve their bodies.
But there’s a common belief that the more you sweat, the better your body gets. And because of this, they stick to these aerobic activities only. Well, they forget an important point that you need resistance training in the mix.
2. A lot of diets out there are pretty low on protein. Breakfast is often all about toast or cereal, and the morning snack might be something like just a fruit. For lunch, it’s usually a sandwich and some soup, and dinner is where you get your protein fix. Late-night snacking tends to be sugary.
But if you’re looking to cut down on calories while keeping or increasing your protein intake, your meals should focus on protein and veggies. Don’t forget to include some healthy fats too, like extra virgin olive oil, butter, red meat, oily fish, eggs, dairy, and nuts.
3. Lots of people avoid strength training because they’re afraid that lifting weights will turn them into a huge person. Or, when they do give it a shot, they often stick to exercises that are just too easy.
You need to step up the resistance to see real progress. For example, if you’re using a weight that you can lift more than 15 times without breaking a sweat, or if you’re not feeling the burn in those last few reps of each set, you’re not really challenging your muscles.
Final Thoughts
Putting those three key factors into play, like strength training, a protein-rich diet, and a calorie deficit, can do wonders for your body.
A study from 2013 by Westcott and Loud showed that when people combined these strategies over a 10-week program, they lost around 3 kilograms of fat and gained 1 kilogram of muscle. That’s pretty impressive for a short time frame, and it can make a noticeable difference in how you look and feel.
But to keep making steady progress, you’ve got to make these principles a part of your long-term lifestyle, not just some fancy, short-term diet.
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