November 2, 2015

Weight Loss Day 2

How’s everyone feeling?  Here’s some motivation from Melissa on the weight loss challenge:

Fat vs Muscle

Good Monday Morning!

Today’s little tidbit: Don’t become Scale-Obsessed! (And this you should live by even when not in a weight loss challenge.)

Let’s get back to that whole body fat topic, and why we are adding decreases in your body fat % as part of your weigh in and weigh out.

So this is a potential scenario: You eat cleanly, you exercise regularly, you know you have dropped your calorie consumption, but you step on the scale and it doesn’t budge from where you started. (This probably won’t happen in week 1 as week 1 losses in weight will be largely water weight….BUT, be prepared for week 2 where this very well could happen). Then you start to feel frustrated, depressed, and might want to say “oh bloody hell, I can’t do this!”

You share this with your friends, and their response is “Oh, you probably are just building muscle and muscle weighs more than fat”. Maybe this consoles you….but really, how can a pound of muscle weigh more than a pound of fat?? A pound is a pound, right? The real truth is that pound for pound, muscle is more dense, and therefore takes up less space than fat. See the picture that is posted…..same weight of fat and same weight of muscle….but muscle looks considerably smaller than fat.

Can you make muscle from fat? Nope. Sorry. But you can build more lean muscle mass, shrink the fat and come away with a leaner, thinner and more toned you. What may happen is that your weight might not change drastically, but your body fat % WILL!

And then there’s the added benefit of knowing that muscle tissue at rest will burn 7 to 10 calories daily per pound as opposed to fat that burns only 2 to 3 calories, so why not build more muscle?! And ladies, don’t think that this is going to make you big and bulky…..Females don’t have enough testosterone to do that!

Take-away from this is don’t be scale-obsessed, because it might not show you what you want to see early on in this game. Eat clean, whole foods, train smart and effectively (ditch the cardio-only regimen), lift heavy things… lean muscle mass and shrink the fat!

Cheers to day 2!