Successful Weight Loss: Lose Fat and Gain Muscle

Published:  06/27/2016

With optimal diet and exercise programming, you can lose weight and keep it off.

For the best weight loss results, follow a personalized program that teaches skills and techniques to make permanent changes in eating habits, with food choices that are flexible and appropriate for you, coupled with physical activity. The RIGHT activity and exercise that will help you with lifetime weight control.

For actual success stories see here and here and here and here and here and here here and here for examples of what you can do too!

The ultimate objective in losing weight and keeping it off is to do so by building more muscle and losing fat, but it's difficult to do both at once. Controlling both aspects is essential for creating the desired changes in your body.

Is Weight Lost on The Scale the Desired Goal?

When someone gets on the scale and notices that they are losing pounds, they assume that they are losing fat because this is what all diets do, right?

Unfortunately, loss of pounds may include the loss of precious muscle from all over the body. The ideal rate of weight loss should average 1 to 2 pounds per week per week for a woman. Much more than that can indicate muscle is lost.

This loss of muscle is apt to happen if a person is not performing a well-designed strength training program and/or making a mistake with their diet. (Too few or too many calories, not the right macro ratios or food choices).

Muscle is valuable because:

  • Muscle burns more calories at rest.
  • Muscle gives the body shape and is aesthetically attractive.
  • Muscle protects joints, internal organs and other tissues.
  • Muscle helps maintain better posture

Weight Training is the Key

Adding weight training exercise to a caloric restriction diet is the most successful way to lose weight and keep it off.

The results of a study indicated that"diet alone", unfortunately, resulted in a 2.4 pound LOSS of precious muscle but the "diet plus exercise" resulted in a 1 pound GAIN in muscle and the most fat lost. In another study a group of participants that did cardio and weight training lost the most fat, lost the most weight and increased the most muscle. In yet another study, a "30 minutes of cardio only" group lost a total of 3.5 lbs.; 3 lbs. of which was fat and a half-pound was muscle loss. On the other hand, the "15 minutes of cardio + 15 minute weight training group" lost 8 lbs. with an actual fat loss of 10 lbs. and an increase of 2 lbs. of lean body weight. Adding exercise to a caloric restriction diet is the most successful way to lose weight and keep it off, but especially if strength training is included.

Moderately intense exercise, especially strength (weight training), is critical in the battle to prevent muscle loss, especially while dieting. If you need help, let me know and together we can focus on developing a plan that revolves around enjoyable, healthy eating and an exercise plan, that you can really live with.

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