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29.05.2015
The difference between Weight Loss and Fat Loss and Why you should focus on FITNESS (not skinniness) for Long Term Health.
The ideal body composition–the ratio of lean muscle to fatty tissue in our bodies–is low in fat and high in lean muscle. Restricting Calories to Lessen Body Weight will diminish the body’s ability to fight illness and disease. With all of the above considered, you must understand that your chances of becoming Obese (which is a medical classification, not a judgmental adjective) are much higher when you only focus on being ‘skinny’; where when you work on strength training, you will continue to ward off obesity, and all the diseases associated with it. Get tested: Have a fitness professional test your body fat for you at your local gym or test yourself at home using this protocol. Pump it up: Research shows that muscle strength declines by 15 percent per decade after age 50, and 30 percent per decade after age 70. Protein: Protein is the building block of muscle and it is essential for repair after workouts.
Practice stress management: Elevated levels of stress hormone (cortisol) can have a negative effect on body composition by increasing the breakdown of muscle mass and increasing the deposition of fat around the abdomen.
A balanced diet, regular exercise routine, and positive state of mental health will help you look and feel your best.
This post is not meant to say people shouldn’t lose weight, with the obesity epidemic we do need to encourage our world to maintain a healthier weight. Enter your email address to subscribe to this blog and receive notifications of new posts by email.
We are going to give weight training a point in the fat loss wars due to the calorie burn after the workout is completed. If you were to propose the following situation to the average gym-goer, it would probably play down something like this.
Falling for this common misconception is one of the biggest mistakes you could make and will not only hinder your progress, but will leave you not quite looking as you hoped. The first reason we are going to give weight training a point in the fat loss wars against cardio training is due to the calorie burn after the workout is completed. Studies have demonstrated that after a weight training workout, the metabolism can be boosted for up to 36 hours post-workout, meaning rather than burning say 60 calories an hour while sitting and watching TV, you're burning 70. When you figure out that on a monthly rate, it becomes even clearer how regular participation in a weight lifting session will really increase your calorie burning and thus fat burning capacity. With cardio training, you might get an extra 40-80 calories burned after a moderate paced session, and this will depend upon the exact intensity and duration of the workout. In order to generate a high amount of post-calorie burn from aerobics, you'd have to be doing it for a very long duration of time, and typically individuals who are capable of doing such a thing, don't need to be concerned with fat loss in the first place.
Now, sprinting is a slightly different story and will create effects with your metabolic rate closer to that of weight lifting, so that's something to consider as well. What weight training will enable you to do is build up a larger degree of lean muscle mass, which then basically serves as your calorie burning powerhouse in the body. When you calculate your basal metabolic rate, which is how many calories you would burn if you lied in bed all day and did absolutely nothing except breath, one of the factors that goes into this is your total body weight. Since muscle tissue is fairly long-term (as long as there is some stimulus on the muscle and you are consuming enough protein it won't be lost), this proves to be an effective long-run strategy for losing body fat. This is the primary reason males typically can eat more than females without gaining weight - they have more lean muscle mass on their body, thus they are burning more calories around the clock. To add to this point, it's critical that you are realistic with how much muscle mass you can build in a given period of time.
Moving on, another big benefit that weight training has over cardio training is that it will completely allow you to reshape your body. When you are performing resistance training instead while following a hypocalorie diet, then you stand a better chance of losing strictly body fat, while helping to enhance the natural curves of your body. This lends for a much more attractive physique, which will give you a much better overall transformation than if you just lost weight doing cardio. One thing that should be mentioned at this point is that many women will shy away from lifting weights, particularly going heavier with them (more than 5-10 pounds) simply because they believe that doing so causes them to develop rippling muscles that give off too masculine of a look. This is an unfortunate misperception because the fact of the matter is that females do not have enough testosterone in their body to develop this degree of musculature naturally, plus in order to build that type of muscle even with testosterone present, a great deal of food must be provided (which is another thing that most women are not doing).
What lifting heavy weights will do though is raise their metabolic rate, promote greater fat burning, and help give them more definition when they do lose the body fat off. Another difference between weight training and cardio training is the type of hormonal environment they promote.
Cardio training, on the other hand, promotes higher levels of cortisol release, and this is the primary hormone that does encourage lean muscle mass loss, as well as fat accumulation around the abdominal region. Because of this difference in hormone levels, that's another big reason why you should tend to sway yourself more towards weight training as a means to lose body fat compared with cardio. One issue you're more than likely thinking about is the different calorie burns during the actual workout - that's got to count for something, right?


Since you must burn off 3500 calories in order to lose one pound of body fat, if you do enough of these cardio sessions, and make sure you're not eating these calories back, weight loss will take place. But, keep in mind here again that you are going to have to keep doing those long cardio sessions.
While the weight training session may not burn as many calories minute per minute during the actual workout (although that too can depend on how intense the weight lifting is), the overall calorie burning benefits you receive from it typically outweigh that of cardio. So, while you likely shouldn't entirely eliminate cardio from your fat loss training program, you should be putting forth good effort towards weight training as well. It's time to break free from the thinking that cardio equates to fat loss and weight training equates to building muscle and weight gain. Shannon Clark is a freelance health and fitness writer located in Edmonton, Alberta, Canada. At the gym, you’ll see a lot of people doing cardio, whether it’s with the stair master, elliptical, or treadmill, people think that if they just do cardio, they’ll lose the weight they want to. People seem to think that cardio is what you do when you want to lose weight, and weight  training is what you do if you want to gain muscle. Steady-state cardio raises Cortisol (a stress hormone) for the entire duration of the workout.
Articles and information on this website may not be copied, reprinted, or redistributed without written permission. By agreeing to these rules, you warrant that you will not post any messages that are obscene, vulgar, sexually-oriented, hateful, threatening, or otherwise violative of any laws. The information on this website is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. By adding muscle mass to your body, you will increase your metabolism and burn more calories while being active and while at rest. Some chest exercises are inverted pushups, flat DB press, incline DB press, standing band press, etc. Some back exercises are the seated row, lat pulldown, 1 arm DB row, standing band row, etc.
Some leg exercises include lunges, squats, split squats, bulgarian split squats, hamstring leg curls, etc.
The truth is, when a lot of people try to incorporate higher reps and lower weight into their they don’t work themselves hard enough to cause your body to gain muscle. In order to gain muscle, you need to work hard enough to force your muscles to adapt physiologically. If you try doing 10-12 reps with a heavier weight that brings you close to failure, you will have a better chance of adding muscle. All in all, it is best to incorporate difference rep ranges in your fat loss weight training. Circuit training basically consists of doing a series of 6-8 exercises and going to one right after the other with a short rest period. In conclusion, fat loss weight training can be incredibly effective because it can help you to add muscle mass and increase your metabolism. While weight may be important in the grand scheme of things, but there is a number that is much more accurate than this at providing a measurement of health: Body Fat Percentage. This means that you may be technically heavier than what you would like, but what you ‘like’ is based on an error in education! We become unhealthy when our percentage of body fat is too high because of excess fat and because of muscle loss. Loss of muscle is linked to increased risk of heart disease, diabetes, osteoporosis, obesity, and high blood pressure. Having a fit body means you are fueling it properly and each of the body’s processes are operating to their maximum ability. This also means that more of the foods you eat are used as fuel, while the extra is passed and not stored. As expected, along with this decline in muscle mass is a five percent decrease per decade in our metabolic rate.
According to a recent study from the University of Illinois, a higher protein intake during weight loss can offset negative effects on muscle mass by maintaining more muscle relative to the amount of weight lost. The surprising injury that taught me how to MOVE again.Whitney Dion on How I got my Butt Back. Find out more right here as the battle for fat loss success heats up between cardio and weight training. While you may think, 'Big deal - 10 extra calories', when you multiply this by 36 hours, you can see what a huge difference that makes in your daily calorie expenditure over that day and a half. With this, you must be sprinting hard in order for benefits to be seen though, which is something some people will struggle with.
While it's great to be burning more calories for 36 hours after the workout, that's not going to help you two weeks from now unless you are consistent with your workout program (which you should be anyway, but that's not the point we're trying to make here).


The most accurate equations will also take into account lean body mass, which represents your muscles, bones, and organs.
Cardio training generally will help you lose weight, however typically this weight loss is going to be a bit of a combination between fat and muscle; therefore what you're left with is a smaller version of your current self. If you've ever noticed someone who has lost a considerable amount of weight but still looks somewhat 'soft', that's usually why.
Weight training tends to put the body in an anabolic state and encourages muscle mass gain (if eating a higher calorie diet, which won't be the case when you're aiming for fat loss) or muscle maintenance (which is applicable here).
If you do a longer cardio session, you could burn somewhere in the neighbourhood of 500-800 calories, depending on the exact length and intensity level.
Time will likely become a big factor with this one, as well as boredom could start to play a role over time as well. Obviously strength training will have health benefits as well, but cardio training will have a bigger influence on cardiovascular health. Overlooking this form of exercise while playing the fat loss game is a big mistake that's going to hurt your progress. It's simply not as clear cut as that and often the biggest difference between fat loss and muscle building is more related to diet than anything. We are your personal trainer, your nutritionist,your supplement expert, your lifting partner, your support group.
Well there’s more to the story than just that,  and in my video, I’ll explain and cover several reasons that blow that exercise stereotype out the water.
Cortisol eats away at your muscle tissue and stores more body fat for the same duration after your workout session. This means that you’ll end up storing more body fat and burning more muscle because it requires the work of several muscle groups, and using a specific energy system that prefers a smaller, less toned physique. It is intended as a sharing of knowledge and information from the research and experience of Kusha Karvandi and his community. For example, you may spend 2-3 weeks doing 10-12 reps, then change it to 15 reps for another 2-3 weeks. If you waited 30 seconds between each exercise and did the whole circuit 2-3 times around, your fat loss weight training intensity would definitely be kicked up a notch! Try doing your routines based on what you have just learned and give the machines a little rest. I want you to be as educated as possible, and this means understanding why a ‘healthy Body Fat Percentage’ is so much more accurate of a goal than a ‘healthy weight’. And of course, continuing to exercise will aid in keeping your metabolism boosted so that you continue to feel younger, and look your best. You should adopt a well rounded exercise plan that incorporates strength training to maintain lean muscle mass and keep your metabolism running fast. Over time though, with consistent efforts this will dramatically make you much more resistant to weight gain as you grow older, making it extremely beneficial.
They have lost some fat, but at the same rate, their muscles aren't overly toned, hence they don't give off the same type of appearance. We provide the technology, tools, andproducts you need to burn fat, build muscle, and become your best self.
Kusha Karvandi encourages you to make your own health care decisions based upon your research and in partnership with a qualified health care professional.
This will help you from adapting too much to any certain routine and keep your body guessing.
If your weight loss plan includes weight-lifting or resistance training (as it should), your best incentive is to judge your progress by the fit and feel of your clothes rather than your weight. Do not overdo cardiovascular exercise — it can damage the muscle fibres that you are working so hard to build and maintain. This post is simply meant to argue that it’s not weight but your body composition that is important in assessing health and achieving wellness. As you can see you’re actually better off weighing more on the scale if you’re able to maintain a healthy fat mass-to lean mass ratio.  The more muscle you have in your body, the more metabolically active you are. All of these things add up quickly to provide a healthier body composition and a happier picture of wellness in the long-term.
The entire contents of this website are based upon the opinions of Kusha Karvandi, unless otherwise noted. You’re less likely to develop joint problems, osteoarthritis, heart disease, diabetes and more.
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